front squat 5x5 @ relatively light loads.
focus on form and speed out of the bottom
wod
3 rounds
40 squats
10 pullups
10 power cleans
all movements should be done unbroken. again, focus on form, range of motion, mental toughness.
June 21, 2010
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February 2012
World Class Fitness
- 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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