Masters GPP

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

Post weights used to comments. 

Standard GPP

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:

  1. It'll be good to get back on a heavy bar today. Cleans are terrific for your core!

  2. I struggled leaving "AHAP" as an intensity suggestion today because there are so many of you who are new here. I'm going to leave it because I don't believe in "programming down" to people. Doing so is the trainer equivalent to talking down to someone. I think better of you than that and want to treat you with the respect you deserve. That being said, remember, 50 power cleans is NO JOKE. Go heavy enough to stimulate fitness - no more. And for the new among us, welcome, I'm glad you are here. Be careful. If you are unfamiliar with this lift please choose a weight that can't hurt you and just drill the movement. Use DBs if you need. 

  3. You're not on the clock today, but stay busy.

  4. Don't skip around much. It's best to start at the top of this one and just chip away at it.

  5. You only get 50 tic tocks go heavier if you need.

Musings …

Weighing In On The Apparent “Switches” Debate