OTC - 13'

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

Then,

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 spine with shoulder blades back and together.  

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.  

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Are you using GPP to help you with endurance events?  You belong on Team GPP.

In 2014 Team GPP (run by our friends in NWA) will build a solid team of adult endurance athletes and youth/junior athletes that are highly focused and committed to following the foundations of Team GPP membership ... Click HERE for more info.   

GPP Endurance coaches are the finest coaches available for increasing you ability to storm running, cycling, MTN biking, triathlon and other endurance events.  They put this ability on you in a way that increases function across EVERY aspect of your life.  You'll be infinitely pleased with their expertise and professionalism.  Most of all, YOUR results.   

For more info please contact chip@gppnwa.com

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City Creek evening crew rocks the "Bell."  JR (top middle) is an amazing trainer.  GPP classes at 7:15am & 5:15pm daily.