Leg Rocker

Complete the following in any order:

3 sets of 10 thrusters (heavy)
3 sets of 10 walking lunges AHAP (R+L=1) 
3 sets of 10 good mornings (very light)

then,

2 rounds for time of "Rocker"

20 OH step back lunges R 45/65
20 OH step back lunges L 45/65
20 hollow rocks (back+forth=1)
20 kneeling KB swings R 25/35
20 kneeling KB swings L 25/35
20 high windmill R 25/35
20 high windmill L 25/35
20 box jump switches (R+L=1)

Post time of "Rocker" and weights used to comments.


You have to go HARD at those 2 rounds of "Rocker" today if you hope to get anything out of them. It won't be enough to go at "normal" speed. 

Shortening rounds and increasing intensity is a terrific way to improve your workout times. Sometimes we get a little caught up in trying to finish workouts. This makes us stretch them out. This is great if you are a rookie, but around the 4-6 month mark you need to start adding intensity. The best way to do that is shorten the volume (once you have attained the fitness to do all the volume of these workouts) and increase your speed.

As always, pay special attention to your form when increasing speed. Faster workouts are not better unless your movements are impeccable throughout the workout and your ROM.


Sly is doing it right. BTW hes 62 in this shoot. BTW his workout style reflects our own. Did you notice the way he goes between single joint (isolation) stuff and multi-joint stuff (functional movements) at high intensity?!  See the similarities? Yep, he's doing it right!

Straight Eights

Complete 4 straight sets of each of the following in any order:

BB biceps curls heavy

triceps OH ext. heavy

db alt. biceps curls (strict) heavy

triceps push downs (band) heavy

Post weights used per set to comments. 


It was great to see Derek's comment yesterday. Didn't see it? Here is a recap (paraphrased from my own POV):

You missed it Neil. The weight for the men (95#) was wrong. It was too much. When you post a workout with a suggested weight, you should know, I and many others are going to try it. I trust you to be in the ballpark with the weights you recommend. If you aren't, I'm going to feel like a pathetic loser. So don't miss, man!

Haha. Derek's actual comment was very humble and self-deprecating. He's a classy guy and never one to complain. I'm sorry to put words in his mouth. But, that's what I heard. And I will make the proper adjustments to this workout (I REALLY liked it, did you?) next time thanks to him and all of your feedback.

We've been wrong about a lot of workouts. Remember when we first programmed "Lemon?" The recommended weights were 25/45!  Haha.  Seriously, they were. We did it twice like that before we lowered the recommendation.  Remember Thrust-O-Rama at 65/95? It was. And those of us who did it at those weights paid dearly for that mistake.  We only made it once.

Which brings me to the point.

If it weren't for you, programming GPP workouts would be impossible. Designing workouts is a living, breathing thing. I can never understand those trainer types who program days/weeks/months in advance. Fitness doesn't work that way. It's too dynamic a process. Those who try, will miss stuff. Anyone who follows, will suffer for doing so. 

So, from the bottom of our hearts - THANK YOU. Thank you for your faith, your efforts and your feedback. Without all of this, the amazing results we see down here at GPP wouldn't exist.


MinD storms some extra credit while the 0715 pours it on!  BTW that extra credit stuff is tearing it up! A guy I know has lost 11 lbs this week. A girl (little tiny thing anyway) is down over 5! Just incredible results.  I look forward to seeing your logs on Monday.