30 sec plate switches
30 sec rest
60 sec plate switches
60 sec rest
90 sec plate switches
90 sec rest
120 sec plate switches

20 OH DB press (strict) 15/20 ea.
rest 30 sec
15 OH DB press (strict) 15/20 ea.
rest 20 sec
10 OH DB press (strict) 15/20 ea.

repeat plate switch complex from above, ... then

20 BB biceps clean curls 45/65
rest 30 sec
BB biceps clean curls 45/65
rest 20 sec
10 BB biceps clean curls 45/65

repeat plate switch complex from above, ... then

20 bench dips
rest 30 sec
15 bench dips

rest 20 sec
10 bench dips

Post "That's a HELLth Week X3" to comments!

Workout Notes: 

Clean Curl 101

We FRICKIN did it! It's over. We can all go back to our 20-30 min workouts now. 

Or, can we?

Yep we can. And we will.

Going forward, it's going to feel weird doing only "half" a workout. It's going to seem easy. But wasn't that the point? 

If you've been following along and putting out, you should be proud of a couple of things that you've accomplished:

  1. You can do hard stuff. You are indeed a hard chica/dude. We threw our best at you. 
  2. Your pain tolerance has gone up. This seems trivial until you realize without pain, there can be no joy.  
  3. You've now got a jump start on you year. If you have designs on going somewhere with this fitness/health thing. Go now! There will have never been a better time for it.
  4. You've got new healthy habits. Experts say that after 21 days of deliberate, focused work, it is harder to go back than to keep on!

Congratulations. You have accomplished much! You've proven your mettle. You have much to be proud of.

Go enjoy your accomplishment. We do this stuff so that we can enjoy life more fully. It's time to live a little!

But remember, you are never out of this fight. Today you have the upper hand, the high ground, you're winning. The challenge now is to use the momentum you've gained to keep your lead. 

It's OK to back it down a notch (the exercise). Some won't be comfortable doing this. There is a false thought in the world of exercise that MORE is better. It's not. BETTER is better. MORE always needs more. The more you do, the more you'll NEED to do to accomplish the SAME. Eventually MORE undoes better. So, go ahead and back down the volume of your workouts. Focus more on excellent workouts with great form and purpose. This is the key to continued success.

If you haven't been following along, no worries. It wasn't your time, yet. Don't worry, we'll be doing more of these periodically. Mmmwwhhahaha!

Yeah ..., we've ALL been there!