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January 18, 2012

Fight Gone Air Force!  This is a farewell to Kyle.  He is venturing by to Rochester.  Last semester at Brockport.  Good luck buddy.  See ya this summer!

3 Rounds

1 Minute Thrusters

1 Minute SDHP

1 Minute Push Jerk

1 Minute OHS

1 Minute Front Squat

1 Minute Burpees

Rest 1 Minute

Posted at 12:25 PM |

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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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