December 29, 2011Jama

W.O.D. Friday 12-30-11

Day to get strong with 5-4-3-2-1….Max reps of:

5min bodyweight bench press

4min medball shuttle run

3min kettlebell swings

2min 95lbs. Squat Snatches

1min jump rope

All performed for reps. Lets finish out the year killing it!

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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