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my GSLP blueprint

August 13, 2012

warm-up will consist of:
jump rope x 3oo single leg (alternating legs every 2 jumps) 
stretch
400m run
crossfit warm-up x 3 rounds x 5 reps each (samson stretch = 15 seconds each leg).  add 1 rep each week
Samson Stretch
Overhead Squats
GHD Sit-Ups
Back Extensions
Pull-Ups
Ring Dips

Monday

AM:
warm-up
press 2 x 5, 1 x 5+
weighted chins 2 x 6 – 8
squat 2 x 5, 1 x 5+
neck harness 4 x 25+

throughout day:
FM chin-ups / push-ups
VC1 burpee challenge 10 burpees in 30 seconds x 3 (1 minute rest in between sets…add 1 rep / 3 seconds each day after successful completion of allotted reps in allotted time)

Tuesday

AM:
warm-up
VC1 burpee challenge
throughout day:
FM chin-ups / push-ups

Wednesday

AM:
warm-up
bench press 2 x 5, 1 x 5+     
EZ bar curls 2 x 10 – 15
power clean (warm-up for deadlift)  
deadlift 1 x 5+
neck harness 4 x 25+

high intensity conditioning session (no longer than 10 minutes)

throughout day:
FM chin-ups / push-ups
VC1 burpee challenge

Thursday

AM:
warm-up
VC1 burpee challenge
throughout day:
FM chin-ups / push-ups

Friday

AM:
warm-up
press 2 x 5, 1 x 5+
weighted chins 2 x 6 – 8
squat 2 x 5, 1 x 5+
neck harness 4 x 25+

throughout day:
FM Push-ups / Chin-ups
VC1 burpee challenge

Saturday

AM:
warm-up
high intensity conditioning session (no longer than 10 minutes)

throughout day:
FM chin-ups / push-ups
VC1 burpee challenge

Sunday

rest day

Monday

AM:
warm-up
bench press 2 x 5, 1 x 5+ 
seated, alternating dumbbell curls 2 x 10 – 15
squat 2 x 5, 1 x 5+
neck harness 4 x 25+

throughout day:
FM chin-ups / push-ups
VC1 burpee challenge

Tuesday

AM:
warm-up
VC1 burpee challenge
throughout day:
FM chin-ups / push-ups

Wednesday

AM:
warm-up
press 2 x 5, 1 x 5+
weighted chins 2 x 6 – 8
power clean warm-up for deadlift
deadlift    2 x 5, 1 x 5+
neck harness 4 x 25+

high intensity conditioning session (no longer than 10 minutes)

throughout day:
FM chin-ups / push-ups
VC1 burpee challenge

Thursday

AM:
warm-up
VC1 burpee challenge
throughout day:
FM chin-ups / push-ups

Friday

AM:
warm-up
bench press 2 x 5, 1 x 5+
EZ bar curls 2 x 10 – 15
squat 2 x 5, 1 x 5+
neck harness 4 x 25+

throughout day:
FM chin-ups / push-ups
VC1 burpee challenge

Saturday

AM:
warm-up
high intensity conditioning session (no longer than 10 minutes)

throughout day:
FM chin-ups / push-ups
burpee workout (VC1)

Sunday

rest day

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