GSP Routine

[Bruce L]

> All exercises should be done as explosively as possible unless

> otherwise specified.

>

> "A" Routine -- the entire routine should be completed as a circuit

> with no rest between stations and only 3 seconds rest between sets.

> 1. Run 2 Miles

> 2. 100 burpees.

> 3. 500 hindu squats (sets of 250 x 2) supersetted with 100 muscle ups

> 4. 20 scapular pushups

> 5. 25 divebomber pushups

> 6. 6 x 100 yard sprints

> 7. Unilateral Poor Man's Roman Swings - 10 x each leg

> 8. 5 three minute rounds of shuttle runs

> 9. 10 Rampage powerbombs with a 200 lb sandbag

> 10. 30 clapping pullups

>

> 10 sets altogether -- should take about 2 hours

>

> "B" Routine

>

> 1. TUT (Time Under Tension) deadlifts - 10 seconds up, 10 seconds down

> - 90% 1RM for 5 reps

> 2. Arm pistols -- 1 arm handstand pushups - 5 on each arm

> 3. Jumping rock squats -- Find a large rock from a nearby quarry and

> put it in a backpack and do box jumps at approx. 36 - 48 inches for

> time (typically sets of 4 minutes consecutive with no breaks)

> 4. Suicides - free throw line and back, half court and back, opposite

> free throw line and back, full court and back - 10 total, 5 on each

> end of the court while making sure to flex as much as possible on the

> pivots

> 5. Dips to failure - 3 sets

> 6. Tire flips - tire should weight 250 lbs and should be flipped for a

> distance of half a mile

> 7. Rock throws - similar to medicine ball throws, except you lie flat

> on your back and use the rock from earlier

> 8. Weighted dragonflags -- alternate holding 25 lb dumbbell between

> each foot on successive sets

>

> 4 sets total -- maybe 75 minutes altogether

>

> You should be doing two-a-days from 6 weeks out to a contest or fight

> (Mon - AB, Tues - BA, Wed - AA, Thurs - BB, Friday - AB, Saturday -

> BB). In order to peak, the last week out you should increase to

> three-a-days but only for 5 days that last week (ABA, BAB, BAA, ABB,

> BBA, AAB). The last day before the contest, meet or fight, you should

> carb load to increase glycogen in muscle stores.

[startinfromscratch]

is this what you are doing?

[Bruce L]

Noway! I think i would pull my spleen.

[tomsammce]

Mind=blown

[M.T]

>

>> 1. TUT (Time Under Tension) deadlifts - 10 seconds up, 10 seconds down

> - 90% 1RM for 5 reps

Have yoyu tried holding 90% of your 1rm for 20 seconds :shock:

[Chemo]

>

>> 1. TUT (Time Under Tension) deadlifts - 10 seconds up, 10 seconds down

> - 90% 1RM for 5 reps

Have yoyu tried holding 90% of your 1rm for 20 seconds :shock:

Was thinking that... sounds like a horrible time.

Is this from BB.com?

[Bruce L]

yes.

[severe]

Jesus wept! Is this for real? Need another source other than BB.com or a cut n paste of it on another opinion site.

[FellowshipOfTheRon]

some of those exercises they say to go to failure... then no rest between different exercises and only 3 seconds rest between sets. is this real life?

[severe]

^ yeah, and he had knee issues at the end of last year...

[crazyfacials]

GSP is not impressed

[severe]

It's just a little bit easier than the one Chuck Norris does while sleeping.

[icecream]

Just a casual 2 hours :shock: