Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit the BB. Simple and effective workout by 2 time Olympian Jim Gruenwald. It's called the Gruenwald 1000. Check it out on www.suples.com . It is 10 exercises in a 40-30-20-10 format. Take rest as needed in between sets. It is a brutal mental as well as physical test.
The 10 exercises are:
1) Spins (reps are split to half each direction)
2) Snap downs
3) Good mornings (bag on shoulders)
4) Body Twist (bag on shoulders)
5) Squat jumps (bag on shoulders)
6) Military Press (long handles) (Can substitute push press with short handles)
7) Hammer Curl (Can substitute regular curls)
8) High Pulls
9) Sit ups
10) Push ups
Jim Gruenwald's 1000 Rep Work Out
4 sets of 10 exercises with reps in order 10, 40, 30, and 20. The first set of 10 exercises done 10 times each as a warm up. After each set is done I normally take a 1-3 min break to get water. There is no stopping until the 10th exercise of each set is done.The 10 exercises are:
1) Spins (reps are split to half each direction)
2) Snap downs
3) Good mornings (bag on shoulders)
4) Body Twist (bag on shoulders)
5) Squat jumps (bag on shoulders)
6) Military Press (long handles) (Can substitute push press with short handles)
7) Hammer Curl (Can substitute regular curls)
8) High Pulls
9) Sit ups
10) Push ups
Cool down, have a nice day.. El Rey and Manny always..
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