On Trainer's Count -Complete 6 rounds of each triplet before moving on. 

19 back squats 45/65
19 biceps curls 45/65
19 OH BB press (strict) 45/65
30 sec rest


19 straight leg deads 45/65
19 skull crushers 45/65
19 v-ups (slowly 3-0-3-0)
30 sec rest

Post Rx or completed reps to comments.

Daily Extras - Complete:

100 squats
100 walking lunges (R+L=2)

Workout Notes:

  1. This workout is the GPP traditional 1st workout of the year. We started it in 2012 with, of course, 12 reps per exercise. It was ROUGH back then. Like, damn rough. In '13 we added a rep. Those who did it said that ONE measly rep made it feel like we added a whole round. That went on for 2 more years (adding a rep per year). In 2015 I retired it. I felt like more than 15 reps per exercise was too many. I thought that the length of human endurance on this workout was 15 reps. That NO person could possibly do more. Well, I don't feel that way anymore. In fact, I feel quite opposite. It's the weirdest thing. I really believed that we'd all top out and stop progressing at some point. But we haven't. In fact, we've all gotten stronger. Every single year we break new ground with our fitness and become stronger. I'm not sure how long this will continue, but I'm betting it'll keep going. At least, for a while. So, what the Hell - let's add a few reps. Happy 2019 everyone! 

  2. Um, it goes without saying, but I'll say it anyway, if you are new to this workout, SCALE it. It is a classic GPP soremaker. There is no point getting "Stupid Sore," or injured your first day of the year.  

  3. Transition very quickly between exercises. At HQ we don't even put the bar down between exercises during the first series. During the second series we try to transition between 5-8 seconds.  

  4. We will be rigidly strict on the rest times today.  Resting more than 30 seconds negates some of the benefits of this workout.

  5. Off-site - We usually count this workout with a slow cadence. 1 sec up, 2 sec down, no rest at the top or bottom of ea. movement (1-0-2-0). Except the v-ups.

  6. Those of you who've done done this workout several times before (we started in 12'), try not to bounce the skull crushers off the ground. 

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