Friday December 15th

Power endurance

For time

500m row

50 BJ 24/20

75 thrusters 75/35

100 deadlifts 165/105

500m row

100 deadlifts

75 thrusters

50 BJ

500m row

Supplemental

5 min

With a partner

P1) bent over rope pull

P2) hollow hold

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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.

~Greg Glassman

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