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
Tuesday, December 18, 2012
A: 1 Power Clean + 1 Hang Power Clean; rest 90 seconds X 6.
+
2 Minute AMRAP
5 Thrusters (95/65)
5 Pull Ups
Rest 5 minutes X 6 sets
Results:
A. 135,135,145,155,160,165(failed the hang clean)
+
AMRAPs:
172 reps
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