Complete 3 straight sets of each of the following.  Use a 2-2-2-1 tempo (very slow). Rest precisely 90 sec between each exercise. "Cover" 400 m between each exercise. 

Exercises are: 

10 front squat AHAPs
10 DB stab chest fly AHAP
10 BB wide elbow bent row AHAP
20 stab crunches (feet elevated) 

Post weights used to comments. 

Daily Extras - 

Begin this workout with a 400 m run. End it with an additional 400 m run (yep, that last one is an 800 m run). 

Workout Notes:

  • The most important thing about this workout today is that 90 sec rest. 10 seconds fewer, or 10 seconds more breaks this. You'll not get all the benefits intended from this workout if you aren't strict with your rest. 
  • Equally as important is the time you spend under tension today. Slow those reps way down. REALLY form up and go for the burn. 10 reps over 3 sets means that you don't have even ONE set to throw away to sloppy form. If you do, you'll rob yourself of 33% of the benefits of each exercise. 
  • "Cover?" Not everyone can run 400 m. But almost everyone can walk it. Some can run a bit of it and walk a bit of it. Today, I'm asking you to stay off the rowers (unless you really need them) and just cover the 400 m. Walking with purpose (read: faster than not) is great exercise when combined with this workout. There is higher functionality in walking 400 m, than in rowing. Not saying rowing isn't good exercise. It is GREAT. Just walk/jog/run when you are able. 
  • Did you see that wide elbow row video? Please watch it. We are aiming for the muscles of the upper back and rear delts with this exercise today. It will require much stricter form and WAY less weight than you are used to using for bent rows. Rule of the day: NO MONKEY MOTION! 
  • You are to complete all reps today very slowly using a 2-2-2-1 tempo. 
  • 2-2-2-1 denotes the counts you should use for each rep of an exercise.

The first number (2) is the eccentric, or lowering part of the lift.  2 full counts here.
The second number (2) is the pause at the midpoint.  2 full counts here.
The third number (2) is the concentric part, or lifting part.  2 full counts on the up.
The fourth number (1) is the pause at the top of the movement.  1 full count here.

Ever hire a personal trainer. It's fun! 

Maybe you are looking for a bit of extra help? Did you know some GPP trainers do personal training? It's cool stuff. You follow the GPP programming, then a couple of times per week/month come in during off hours and let a trainer (mostly me, but other trainers do sessions as well - upon request), drag you through some personalized workouts and give you even more specific instruction/motivation. Works like a charm! 

Our personal training sessions are geared for either 1 on 1 sessions, or (as a more affordable option) as small group instruction. We've even done instruction over the phone.  


1 on 1 personal training = $80 per session
Small groups (up to 4 in a group) $80 base, add $10 per participant (you may share the cost). 
Via phone/Skype - $45 per session (generally, 20-30 min).

Your GPP membership is included for those who train more than 5x/mo. 

I started my career as a personal trainer in 1994 (ACE certified). At the time, I was working my way through school as a physical therapist's aid & cardiac rehab specialist. The hospital I worked at allowed me to train folks out of their small gym after hours. I loved it and had a lot of success with it. Did it exclusively for 14 yrs, then I got out of it and started doing this group thing (GPP), which is better than personal training alone. 

Last year T. called and asked me to help get her back on track after having her last baby. We rocked it! It made me remember how much I love the 1 on 1 thing. I missed it! AND NOW my methods have gotten even better. By adding a personal touch on TOP of GPP, results have been astounding! 

GPP is enough. It really is, but some of you might be looking for a little more, or even more of a personal touch, and/or for programming based more upon your specific needs. Happy to discuss it with you if you're interested. Times are extremely limited, but we'll work it out. I can also help put you in touch with folks looking to share sessions. Write to  

Just a reminder, you may bring your kids to either session of our GPP Kid's classes. Monday and Wednesday classes are a bit less crowded.