World-Class Fitness in 100 words
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.
Article: “‘Not Enough Time to Exercise’ is Just an Excuse”
Individual Warm-up: 20 pistols each leg
Warm-Up: Badger WU Part 2: 10-handstand push-ups or stink bugs. Part 3: 10-shoulder press with bar.
Strength: Cleans 1) 5 x 75% 2) 3 x 85% 3) 1+ x 95%
WOD: Five rounds of 7-Thrusters, 14-over the bar burpees, and a 400 run.
RX: 135 / 85. L-2: 105 /65. L-1: 85/55.
Recovery: Banded shoulder stretch, banded hamstring stretch, 2:00 deep squat hold.