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

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


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

Post Rx or completed reps to comments.

Workout Notes:

Transition very quickly between exercises. At HQ we don't even put the bar down between exercises during the first series. During the second series we try to transition between 5-8 seconds.  

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

Off-site - We usually count this workout with a slow cadence. 1 sec up, 2 sec down, no rest at the top or bottom of ea. movement (1-0-2-0). Except the v-ups.

Those of you who've done done this workout several times before (we started in 12'), try not to bounce the triceps off the ground. 

Holiday Hours:

If you are in town, come grab the first workout of the year with us. We'll do 3 workouts today. Times are:

8:00 am, 8:45 am, 9:30 am

When we first did this workout (on the stroke of midnight 2012) we'd been testing it with 10 reps. I was ROUGH with 10 reps. But we thought,  

"12 won't hurt, right?"

It's amazing how much difference those 2 little reps made. When we added the next rep in 2013, it made it an entirely different animal. Difficult? YES. But its difficulty was far surpassed by it's benefits.  

Wait, could an evolving workout become a metaphor for life? Ha! That'd be so cheesy and stupid ... 

Anyway, here's to the little things in 2015! Happy New Year!


Looking back at 2014!