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

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


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

Post Rx or completed reps to comments.


We will be rigidly strict on the rest times today.  Resting more than 30 seconds negates some of the benefits of this workout.


First workout of the year!  If you've been off for a while, it is time to get back into it.  Gotta start now so that you can have momentum going into 2014!  Here is a terrific article (by our own Lil K) to give you, yet another reason to get back to work on your health:

How Much Is Your Health and Fitness Actually Helping You? - Katelyn Murdock

Only 3 workouts today at HQ - 0800, 0845, 0930


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.


A little clarification on the NO sugar/NO artificial sweetener challenge beginning Monday of next week. 

We will allow small amounts of sweetener to be included with your protein shakes.  Not added by you, but if your healthy protein shake includes a VERY small amount of sugar, or artificial sweetener in the ingredients - it passes.  

Also, HELLth week begins Monday.  Prepare yourself!

Also, snowshoe/hiking club meets for our first hike THIS Saturday morning at 9:30 a.m. Meet @ GPP HQ. 

Those of you joining us from off-site - you may double miles in lieu of elevation gained.  Your hikes must be very high intensity.  We suggest hiking at a speed you'd rather run.  NO RUNNING though.  Hiking only. 

We know a lady in Ohio who will be hiking up and down the same hill over and over to get her elevation.  Cool!  Another studly dude from TX will be hiking a (very slight) hill in a 35 lb back pack.  Also cool!  Both are true OUTSIDERS!



Lil K has ALWAYS walked the talk!