The Reslient Grappler
This is an 8 week GPP program designed around the concepts of "escalating density training" along with some other goodies to increase lean muscle mass, decrease fat mass, and build a monster base for whatever it is that you want to do.
Features5 sessions per week
Must use App app to view and log training
Program Training
Power
A
Complete 3 Rounds; rest 30s b/t exercises and 2-3 min b/t rounds DB Jump Squat x 5 MB Slams x 10 - for effort Bike Sprint x 10 calories as fast as possible (10 second time cap)
B1
Back Squat
B2
Chin-Up
C1
Front Foot Elevated Split Squat
C2
DB Alternating Row
C3
Contralateral Sit Up
Low Intensity Steady State
A
45 minutes; HR @ 120-140 bpm or 3-5 RPE
Power
A
Complete 3 Rounds; rest 30s b/t exercises and 2-3 min b/t rounds Seated Broad Jump x 5 Plyo Push Up x 10 for height (incline if needed) KB Swing x 15; moderate load for speed
B1
Trap Bar Deadlift
B2
Bench Press
C1
Hand Supported SL RDL
C2
Alternating Arnold Z-Press
C3
Windshield Wipers
Tempo Intervals
A
5 minute warm up + 15 sets 15s @ 60-75% effort 45s recovery
A1
Goblet Squat Heels Elevated
A2
EROM Push Up
A3
Ring Rows
A4
Physioball Leg Curl
A5
Garhammar Raise
Arm Farm
B
Arm Farm 3 Rounds - rest 30s b/t exercises and 2-3 min b/t rounds 15 EZ Bar Curls (barbell, dumbbell, ...pick one) 15 Skull Crushers (any tricep variation) 15 DB Lateral Raises 15 DB Rear Delt Raises
