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General Physical Preparedness. Basically, non-specific movements in the intention of getting you better physically prepared for anything.
This is what I mean for your weightlifting days:
Tuesday:
Squat
Push Press
BOR
Friday:
Deadlift/Cleans
Bench
Weighted Chinups/Pullups
Do those movements instead of using machines. Also, use a rep range of 3-5. A rule that Ross Enamait advocates that I like: 3-5 sets of 3-5 reps for 3-5 exercises.
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