Warm-up

800 m run
3 sets of 10 OH DB strict press (light to medium)

Workout - 5 rounds of:

10 pushups (strict)
15 stab DB chest flys AHAP
20 triceps pushdowns (AHAP)
rest 2 min.

Post strings of pushups and pushdowns, plus weight of stab flys to comments.


Daily Extras - 

Run 2 timed 800s AFTER the workout. Rest as needed between runs.


Workout Notes:

  1. You’ve gotta listen to your shoulders today. Most won’t struggle with the OH, but a couple of you might have shoulders that don’t want to stack that warm up on top of yesterday’s push press. If you are one of these, cool. Nix the OH and use the shoulder warm-up vid (R).

  2. Weight those pushups if needed. Might also consider slowing them WAY down. You should struggle to get 10.

  3. No cables available for pushdowns? The original version called for bench dips.

  4. The 2 minute rest is a part of each round.


Tuesday related Musings ...

What is AHAP?
When you post AHAP, How Much Weight Should I Lift?
Super Tuesdays


I realize Gina had a  rough 1st week . It’s not your fault that you let her talk you into taking her out of GPP. Thing is, it takes about a week to get into this whole GPP thing. It’s why we give all newcomers a FREE week. Tell friends! Also, please bring Gina back! I need her to make some more films.

I realize Gina had a rough 1st week. It’s not your fault that you let her talk you into taking her out of GPP. Thing is, it takes about a week to get into this whole GPP thing. It’s why we give all newcomers a FREE week. Tell friends! Also, please bring Gina back! I need her to make some more films.

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