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World-Class Fitness in 100 Words

  • *Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

    *Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.

    *Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY! Keep workouts short and intense.

    *Regularly learn and play new sports.

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« To Paraphrase... | Main | BENCHMARK SUNDAY! »

May 19, 2012

Workout Of the Day

A.) Hang Power Clean

15 minutes to establish a 3RM

-----------------------------------

B.) Teams of 2:

5 Rounds for time per teammate:

220 meter run

8 Dips

6 Burpees

4 Hang Squat Cleans (95/65)

*One teammate runs while the other performs the triplet of movements. Teammates switch once both the runner returns AND the teammate inside completes the reps.

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Dan (yes, we know...you did 1-arm swings with the 53#)

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Tricia

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Kiersten

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The Whiteboard

Posted on May 19, 2012 |

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