Stay busy: 

10 power cleans AHAP
50 tic tocks R 25/35
10 power cleans AHAP
50 tic tocks L 25/35
10 power cleans AHAP
50 V-ups
10 power cleans AHAP
50 V-twists 15/20 (R+L=2)
10 power cleans AHAP
50 situps 

Post weights used to comments. 

Daily Extras - complete 3 rounds: 

15 lat pull downs (heavy)
15 BB bent rows 95/65

Workout Notes:

  • It'll be good to get back on a heavy bar today. Cleans are terrific for your core! 
  • Go lighter if your back is gobsmacked from those KBs yesterday. 
  • You're not on the clock today, but stay busy.
  • Don't skip around much. It's best to start at the top of this one and just chip away at it.
  • You only get 50 tic tocks go heavier if you need. 

Musings ...


Last time I posted this workout I got static from an "expert" in NV about my use of the acronym AHAP. 

AHAP - An abbreviation (maybe an acronym) meaning "As Heavy As Possible." We generally use this term when we know that the weight of the programmed exercise(s) can only be determined by the user.  Users are to choose weights for the exercise(s) based upon their experience level and their personal understanding of the intention of the workout.  These weights will be highly individualistic and will vary widely from person to person. It is a forgone conclusion that the weight chosen by the user would be safe, manageable and effective for the intended purpose.  Writing the abbreviation (acronym?) as AHASP (As Heavy As is Safely Possible) is redundant and condescending. 

The "expert" thought I shouldn't use the term AHAP. He was sure that upon seeing it, folks would completely lose their damn minds and attempt to lift weights that were WAY over their heads. Upon doing so, accidents & injuries were certain to follow. Instead, he thought I should use the term "challenging or "near maximal." 

It made me chuckle at the thought of posting AHAP on the board and watching mayhem unfold in the gym. Just standing there helpless while vets and rookies alike lost their damn minds and began snapping spines, breaking legs, dislocating shoulders and dropping weights on one another. Hehe. It also made me laugh at the thought of speaking to grown adults as if they were feeble minded half-wits. 

He was offended that I laughed at him so I walked it back a bit by asking, "Why would anyone do that? Why would anyone be that stupid?"

"Well some people ARE just that stupid when it comes to their own safety in the gym!" Came his retort. And he was super butt-hurt so I kind backed off and promised I'd think about it.

Upon thinking about, I composed this next part this next part for STUPID PEOPLE. 


Do NOT lift any heavier than is SAFELY possible (AHASP) while doing GPP Workouts. Doing so might affect your safety in unsafe ways. You could unsafey hurt yourself. You might not even get more safely fit. If you feel the need to unsafely lose your damn mind at the sight of "AHAP" on the board, please don't look at the board today. If you will alert the trainer of your intentions of being unsafe at the appearance of AHAP, the trainer will be happy to safely read the workout to you in safe, soothing tones. Your safe safety is our #1 priority and we hope it will be yours too!   

A couple of weeks ago, Linds and I started incorporating a weekly theme as part of our personal development goals. Linds creates these (photos) at the beginning of each week and we save them to our phones as wallpaper for a reminder. It helps. Thought I'd share with you too. Just save image and set as wallpaper if you like.