Monday June 18th, 2018

Power Endurance

KB Deck of Cards

Hearts= KB Swings

Diamonds= Goblet squats

Spade= Head Choppers

Clubs= Snatch

Aces are valued at 1
All other face cards are valued at 10
Jokers are worth a 500m row then a 400m sprint (do one of each)
Men 2pd women 1.5pd

Structural

Build to a max TGU in 10min → start from standing position

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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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