Grease The Groove – Training log 2014-09-13-30

Lately training for me has been mostly GTG (Grease The Groove) type training which is a way of training that I find suit my situation perfect at the moment. This way of training has some really nice benefits.

Update:
Grease The Groove is a way of training where you do an exercise or complex here and there over the day. For example, every time you pass the door to the living room, you do a push-up and a pistol on each leg. You can also set a timer and do your exercise when the timer goes off. Start with one repetition and when that gets easy do two reps and so on.

1. You practice a lift or a few technically ”Greasing The Groove”
2. You don’t overload your CNS
3. You gain strength
4. It can be done as a micro break at work
5. And so on …

I look at it as movement practice with a weight.

Personally I have been focusing on pressing and squat variations with kettlebells or bodyweight.

Here are a few of last GTG ”sessions” with Kettlebells.

GTG 1, Kettlebells
10 sets of:
– Clean
– Military press, right
– KB Front Squat (with a 3 second pause at the bottom), right.
– Switch hand
– Military press, left
– KB Front Squat (with a 3 second pause at the bottom), left.
All done with a 32 kg Kettlebell

GTG 2, Kettlebells
10 sets of:
– Clean
– Military press, right
– KB Front Squat (with a 3 second pause at the bottom), right.
– Switch hand
– Military press, left
– KB Front Squat (with a 3 second pause at the bottom), left.

Last 4 sets started with a snatch and a negative press

All done with a 32 kg Kettlebell

GTG 3, Kettlebells
8 sets of:
– Pistol 1+1 @ +16 kg
– Military press, 2+2 @ 32 kg

GTG 4, Bodyweight
8 sets of:
– Pistol 1+1
– One arm/ one leg push up , 1+1

This is what I have been doing, these are numbers that suit me right now. If you want to try this way of training find a weight that is around 70% of your 1RM at that specific exercise and if it gets easy … add another rep.

Enjoy!

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