In a 30 minute time limit, complete as much of this workout as possible. 

GPP bar complex 45/65
400 m run
2 GPP bar complexes 45/65
400 m run
3 GPP bar complexes 45/65
400 m run
4 GPP bar complexes 45/65
400 m run
5 GPP bar complexes 45/65
400 m run

Post "Rx," or portion of workout completed to comments. 

Daily Extras - Finish it!

Workout Notes:

  1. If you don't have a bar for this workout, cool. Use DBs. DBs are a little harder to manage due to the stability factor. Therefore lower the over-all weight. We suggest 20/30 ea. hand for the Rx. 
  2. Check your comments from last time. Many of you wished you'd have gone heavier. 
  3. 1 GPP bar complex is:

5 deadlifts
5 power cleans
5 thrusters
5 back squats
5 shoulders to OH (press, PP, PJ - your choice)

Once the bar leaves the ground from the first deadlift, it cannot REST on the ground again until you have completed the "complex."  Otherwise you must begin again. 


There are only FOUR weeks until Memorial Day. Let me say that again. The unofficial beginning of summer starts in less than a month! If you have been putting off your diet and shaping for a "little while ..." Time's up. It's time to get serious!

If you ate like crap yesterday, pay a 30 min cardio penalty - every day this week.

"But Neil, I don't like when we make exercise into a penalty." 

Fine. To look and feel better, do 30 mins of extra cardio - every day this week. Especially if you at like crap this weekend. 

Those Donkey Kicks are weird, but if they'll give me arms like Deb's ...