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July 29, 2010

5-4-3-2-1

deadlifts

5 c2b pullups after each set

post time and loads

rest 5 minutes

5-4-3-2-1

power cleans

5 burpees after each set

post time and loads

Nick did the power clean/burpee wod yesterday in 3:09 @ 185#

Eamon, Mark, Father, and Johnny did it @ 145# all finishing around 3-4 minutes

Posted at 09:26 AM |

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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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