Complete 5 supersets of:

6-8 BB biceps curls (heavy)
12-15 ea. DB alt curls - strict - (mod-heavy)
rest 90-120 sec

Compelte 3 super sets of:

6-8 OH triceps ext (heavy)
12-15 uni triceps kick backs R (moderate)
12-15 uni triceps kick backs L (moderate)
rest 90-120 sec

Post weights used to comments, then move to the conditioning.


For time:

10-11-12-13-14-15 reps of:

thrusters 45/65
KB swings 25/35

Post time to comments.
Caution, very high soreness factor.  Scale as needed.

Daily Extras - Sprint 200 m. between each superset. Be quick. Mini-Meg starts in 15 min!

Workout Notes: 

  • You'll have about 15 min to complete the arms portion of the workout today, then it's on to the conditioning. 
  • "Dude, are you SH***NG me? My legs are already so sore from yesterday, I can hardly move. Now you wan't to throw Mini Meg at me? What are you smoking?" 

    Yours is a valid concern. We call this week a classic "stacking" week. It's where we stack exercises and regions of your body on top of each other for a positive fitness effect. What POSITIVE effect? 

    It's a seasonal thing. 

    We've learned that your body responds best to programming that mimics nature. In nature, your ancestors (ancient & recent) "stacked" natural movements and labors seasonally. For example, when I was a kid on the farm, we'd move hay 3x per summer. This meant moving heavy (70+ lbs) bales by hand from the ground to the wagon, then from the wagon to the stack. Every crop took up to a week to "put up." It was a week of heavy labor using basically the same movements/muscles - all day long. We were "stacking." 

    Humans "stack" all the time. During the winter, a lot of us shovel snow day after day (wassup Boston!) - stacking. Re-tiling the bathroom - stacking, again. Weeding the garden - yep, stacking.

    Stacking is natural and your body doesn't JUST respond well to it, it is a NECESSARY component to any well-balanced fitness plan.
  • All of this being said, if you need to back off a bit (cause you are sore as HELL this week), it's wise to listen to your body. :)  

"Is this the GIRL weight?"