Wednesday is my general physical preparation (GPP) day. I aim to vary the exercises and modalities every week to keep the enjoyment high and learn new skills and expand my movement periphery. This particular workout highlighted below is designed for training the Kettlebell (KB) jerk movement.
Multi Modality Workout for GPP
My GPP days tend to be shorter duration workouts, around 20-30 mins, and utilise lower weights but higher reps in order to stimulate neuromuscular and cardiovascular responses.
These workouts can also serve as a recovery session from the day before (assuming heavy lifting or more intense activity prior), by helping to clear the lactic acid that has built up, or alternatively by substituting restoration exercises for movement restriction.
There is no “hard and fast” rule, you can use your multi-modality day as you see fit. This is all part of the challenge of programming content that is optimal for each individual’s goals and needs.
Wednesday Workout- 25 Feb 2015
– Single arm, alternating KB swing: 5 minutes @16kg
– Jerk 5 mins @16, 12, 8 kg
– Battling ropes external and internal arcs
– Sled push with TRX handles: 5 mins @ 45 kg
– TRX Rip trainer jump press: 10:20, 8-9 reps each