Run the Rack 2x for each of the following: (rest 1 min between sets)

10 DB biceps curls (strict)

10 OH DB shoulder press (strict)

10 OH triceps ext.

Post highest weight of each run to comments.

10 KB swings 25/35 on min 1
15 KB swings 25/35 on min 2
20 KB swings 25/35 on min 3
25 KB swings 25/35 on min 4
30 KB swings 25/35 on min 5
30 KB swings 25/35 on min 6
25 KB swings 25/35 on min 7
20 KB swings 25/35 on min 8
15 KB swings 25/35 on min 9
10 KB swings 25/35 on min 10

Post "Rx" or reps missed to comments

Daily Extras - Haha, you knew I'd do this

10 burpees on min 1
11 burpees on min 2
12 burpees on min 3
13 burpees on min 4
14 burpees on min 5
14 burpees on min 6
13 burpees on min 7
12 burpees on min 8
11 burpees on min 9
10 burpees on min 10

If you actually did this, please post DONE to comments so that we all may both admire you and wander around in disbelief. 

Workout Notes:

  • Running the Rack: How to 
  • How to know if you have maxed out a set? If you can't get 10 good reps - you are done. If you are taking a long time between sets - you are done. If your form is breaking down to the point where your exercise is not effective, nor efficient - you are done. If your form breaks down the point where you may become injured - you are done. 
  • It is extremely important to keep transition times between your sets of 10 to a bare minimum today.  Doing so will help you attain and maintain "maximum pump," which is particularly important for gaining max benefits from this specific workout.
  • This workout closely mimics a bodybuilding workout.  The great Larry Scott (the world's first Mr Olympia - he won it 2x) taught me, "The key to bodybuilding is attaining a good pump."  I had the distinct privilege of working (and working out) with this living legend during a pivotal time in my career.  He exemplified the concept of "Optimal Health." OK, so maybe that isn't true of him during his bodybuilding career, but it certainly was the case, for him, later in life.  Here is a pic of him in his mid 60s.  He was a very gracious and generous man.  He would be thrilled to know I am passing along some of his tips on to you.       
  • We find usefulness in many proven concepts and methods.  We've made it a point to become educated and experienced in many other ways, so that we may bring a more efficient and effective program to you.  
  • You may start the workout with either section of the mash. 


The best and quickest way to really screw up your health and fitness is to constantly play to your own strengths. 

The very fact that you LOVE to do one thing or another generally shows that you have an aptitude for that thing. In other words, you are probably good at it naturally. The fact that you are naturally good at it means it is easier for you. You're probably built to do it. It'd be better for your over-all health & fitness to quit playing to your strengths and DO HARD THINGS. The things you can't stand are generally the things you need to do most. For example:

Meat heads should get off the bench and take a few laps. Cardio queens need to come down from the Stairmaster and lift something heavy. Those super enlightened folk who live to "get centered" need to get bent! The furious need to get centered. Tree huggers need some shins on steel. Gym rats need some sunshine. 

See how it works?

I'm not saying you shouldn't do the things you love. You should. It's just that you'd be better off doing it ALL. In fact the only way you can REALLY enjoy that thing you love most is by doing what you hate when it's called for. 

The ladies of GPP NWA!