workout of the week
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GPP SESSION.
10 mins of various sled pulling: sideways, backwards, forwards, straight arm, bent arm drags etc.
150 hammer strikes on tyre with 14lb hammer
100 5kg med ball slams
3×15 ab pull downs with heavy band
3×5 reverse hyper (adjusting to unilateral machine)
10x30s on 30s off on level 6 on grappler (rope pulling machine)
Great session, thanks for sharing your ideas, I love that Grappler machine, ash
The grappler is one of those cardio machines that you just want to have access to all the time, particularly for lower body injured players, I put it right up there with my all time favourite the Versa Climber and of course the Concept II rower, here is a picture of the Grappler taken from there web site, http://www.thegrappler.co.uk cheers, ash
to echo your thoughts, it is probably the best ‘machine’ we have at our gym in terms of how it is used by injured players and also as a hypertrophy tool. Worth every penny!
Hi all in regards to the grappler machine what type of workouts do you use for 1. Cardio workouts and 2. Strength/hypertrophy weight training sessions?
Any suggestions/ideas sample workouts would be great.
Cheers Ben
Session 1-20 pulls at each level. Rest for 60s. Complete 8 sets.
Session 2-20 pulls at level 6. 1 press-up, 20 pulls, 2 press-ups and so on until you get 10 press-ups. Take the rest where you need it.
Session 3-30s on, 30s off at level 4,6 and 8. Rest for 60s. Complete 8 sets.
You can also use it as a finisher after upper body weight sessions, say do 100 pulls, 200 pulls etc, the combinations are endless!!!
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