2 min row (slow steady)
75 kb swings 25/35
30 seconds potato bug stretch (3x)


3-3-3-3-3 deadlifts AHAP
3 sets of max rep kipping pullups*

Post weights and strings of consecutive pullups to comments. 
* If you do not have a kipping pullup, devote 15 minutes to developing one.  Post thoughts to comments.


It has been a while since we did heavy deads.  Last week we gave you a primer with "JJ" and those higher rep BW deads.  While it is fresh on your mind it is time to take that up a notch and get heavy.  Before we do, there are a couple of things we need you to keep in mind...

Rookies - There is no benefit outside of well performed reps.  No amount of weight can compensate for for ugly movements.  Please be exactly clear on how to do these movements before attempting to go heavy.  Remember, going "heavy" is relative. 

Vets - Remember your fundamentals.  Listen to your body.  If today is the day you set a new 3 rep PR - cool.  Go for it!  It is just as cool if you don't.  Benefits still occur outside of PRs. 


GPP Orientation Meeting:  Wednesday, December 14th @ 8:30 pm. 

Trying to figure out this whole GPP thing?  Wondering how it works?  We've got tips and vital info for your success including: What is GPP?  Our nutrition recommendation.  How to get the most out of workouts.  How to get into the best shape of your life. 

Meeting is open to everyone.  It is FREE!


Perfect Dave!