We kicked off the holiday season with a training session this year. No, this is not the norm for us because usually, we would not be in some type of prep allowing us to shift days. Christmas this year also falls on a Tuesday, this did not stop us or anyone else at our facility from getting it in, we had a PACKED house Christmas Eve morning as the IPA Powerlifting Team took over the gym and started the first day of the training cycle. This will be the second time the team has run a GPP program, we have gotten some additions and this will be their firstime. So far the owner has puked, again, while in this phase and we will see if the rest of the team plans their days out properly (and eating) so that they will not experience this. This will be the second time this year implementing GPP, the warm-up hit me the hardest which I had to laugh at while dying a little bit. Julia got light headed for a small bout of time but with a few minutes on the floor and her feet up she was able to push through and finish, I counted about 3 people that I saw by the end have a pale white face knowing they were not feeling good. All in all the first day was a success and a wake-up call for the teams body FAR AWAY from traditional powerlifting. Here is what our day looked like:
Warm up
Body weight squat x10
Jumping Jacks x10
Karaoke x10
Wideouts x10
^ REPEAT 3 times, non stop ^
Jump Rope #1
1 minute Regular Jumps
1 minute forward backward jumps
1 minute Left foot jumps
1 minute right foot jumps
Rest 2 minutes, 3 rounds
Day 1
DB Incline 3x12 (do 2 lighter warm-up sets before the 3x12):
1-Blast Strap Rows 4x10:
2-Rope Face Pulls Holding Rubber Ends (claw grip) 4x15:
3-DB farmer walk with 5 shrugs every 5 yards 3x20 yards
Straight Bar Cable tricep extension 4x15:
Hammer curls (10 second break between sets) 3x10:
Kneeling Cable Single Arm Chest Press 4x15:
T-pushups 2x8 each side: