On Trainer's Count -Complete 6 rounds of each triplet before moving on. 

13 back squats 45/65
13 biceps curls 45/65
13 OH BB press (strict) 45/65
30 sec rest


13 straight leg deads 45/65
13 skull crushers 45/65
13 v-ups (slowly 3-0-3-0)
30 sec rest

Post Rx or completed reps to comments.


The weight for the deads is not nearly enough (for you Vets) to get worn out.  Wearing out your muscles is not the point on this type of dead lift.  To do this correctly, bend the knees slightly from full extension and LOCK them there.  Now, continue with this lift keeping a slight inward curve to your low back and shoulders back.  

For many of you, this will provide some much needed flexibility training, giving you a deep stretch in the low back and hamstrings. 

Remember, at GPP we include flexibility training (stretching) into your workouts.  It is more efficient and every bit as effective to do it this way.  


Are you ready for a new challenge for the New Year?  Come join us at 10:30 am for Orientation.  Excited to charge into this New Year right!  

Click to the previous workout for more info.  

Please notice the time change.  We have moved it to 10:30 am to accomodate a potentially long workout.  


Only 3 workouts today - 8am, 8:45 & 9:30


HOLY CRAP!  Did that year seem to fly by?  I mean, like, at the speed of DW!

Good year ALL!  Let's do it again.