TBC at home with Denise Druce

DYEL + at Home

May 11, 2020

Workout Notes:

1. Masters: 7 reps where you see 10, & 15 reps where you see 20.
2. GPP HQ is open by appointment only. 6 people per 45 min. time slot. Click HERE to sign-up!
3. OYC – On YOUR Count.
4. We’ll be OTC on the Zoom!
5. Go slow.
6. Control the weight.
7. Use strict shaping bias form.
8. The point of this workout is to continually build lactic acid in the muscle cells over multiple sets. If you rest too long, lactic acid clears and you don’t get as good of a pump. Those who are best at shaping muscles on the human body (professional body builders) will tell you the “pump” is critical to muscle shaping success. No, we are not body building (compare our measly 3 sets of relatively high reps to their 30 sets of 6-12 reps.). While we don’t embrace the body builder’s methods, we surely can use their techniques to achieve our own.

Kettlebeller

April 29, 2020

Workout Notes:

1. Masters: 1 round only please. If you must do more, make it another round with half the reps.
2. Kettlebells should be snapped up with the hips and snapped back at the navel. At NO TIME should your KB coast.
3. If you feel your form unwinding, stop. Rest. Then, go some more.
4. This will be short for a couple of you. If you are one of those who will go under 20 minutes, you’ll need to do this at “Ludicrous Speed.” Like, seriously. You need to go fast. Then go straight into those rope jumps.
5. Be careful with those pullovers. Study the video. Think about contracting the lats. If your shoulders are pinchy, skip them and do mid-band pulls.

OTC-20

April 24, 2020

Workout Notes:

1. I always wondered how we’d do 20! Home workouts baby!
2. 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 2018 everyone!
3. 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.
4. 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.
5. We will be rigidly strict on the rest times today. Resting more than 30 seconds negates some of the benefits of this workout.