Monday January 15th, 2018

Strength

15 minutes to build to a heavy back squat

Go every 3:00 x 6

1 Back Squat @ 90%+

Supplemental

Breather:

10 min CAP

21-15-9-6-3

C2B

OHS 95/75

Extra Credit

5 rounds

30 Russian Twist 25/15

45 sec plank

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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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