Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake 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
- Coach Greg Glassman
Monday, November 19, 2012
EMOM for 7 minutes:
2 Back Squats @ 80%
-then-
2 minutes ME Double-Unders
-then
3 rounds for time of:
15 Power Cleans 135/95#
50 Double-Unders
Results: Back squat: 200#; based off of 250# 2min max double unders: 130 + 3 rounds @135# 10:01
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