21-15-9-3 rep rounds of:
225lb Deadlift
Push-ups
20' Box jump
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October 27, 2009
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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! Coach, Greg Glassman
December 2010
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Did my deadlifts with 165 lbs. I went to 12" box jumps after doing step-ups on the 20" box for the first round. Push-ups were good, just got harder after the deadlifts.
Time: 15:02 and was wiped out, both physcially and cardiovascularly.
Posted by: Kathleen | October 29, 2009 at 10:59 AM