GPP Masters

Complete 5 super-sets of:

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

Complete 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.

"Mini-Meg-inator"

For time:

8-9-10-11-12 reps of:

thrusters 45/65
burpees
KB swings 25/35

Post time to comments.

GPP Standard

Complete 5 super-sets of:

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

Complete 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.

"Mini-Meg-inator"

For time:

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

thrusters 45/65
burpees
KB swings 25/35

Post time to comments.


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


Workout Notes: 

  1. Caution, very high soreness factor.  Scale as needed. If you need to back off a bit (cause you are sore as HELL this week), it's wise to listen to your body. :)  

  2. You'll have about 15 min to complete the arms portion of the workout today, then it's on to the conditioning portion of Mini-Meg.

  3. Keep neutral spine on those thrusters. You will have a tendency to let your chest fall and your back to curve after a few of these. Don’t do it.


Musings …

Why are we told to NOT lift and twist when that is our bodies natural and functional way to move? Here are my thoughts on that feeble notion;)


More Musings …

“Neil, are you SH***NG me? My legs, back, and shoulders are already so sore from this week, 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.


We’ve got big plans with this incredible business owner. Stay tuned for what Kim and I have up our sleeves! It’s gonna be awesome! @liftatstationpark

We’ve got big plans with this incredible business owner. Stay tuned for what Kim and I have up our sleeves! It’s gonna be awesome! @liftatstationpark

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