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.
Meal of the Day
March 10, 2014:
A1. Db/Kb Reverse Racked Lunges, 3 x 10 per leg
A2. Banded Kb Swings, 3 x 15
A3. :20 Hollow hold
B1. 15 minute as many rounds as possible:
5/3 Strict Pullups
10 - Burpees
15 - Box Jumps
March 08, 2014: 14.2 OR 3-MINUTE KETTLEBELL/BODYWEIGHT TRIPLETS
Warm Up: Tabata :20W/:10R
Drop squat (hold the squat at 90 degrees on the 10 sec rest)
Mountain climber (hold the plank on the 10 second rest)
Sit Ups (hold yourself in hollow hold the 10 second rest)
Rest 1 minute and repeat 1 more time!
Warm up with a one round kettlebell and body weight circuit 20 seconds work/10 seconds rest of the following:
kettlebell high pulls
one arm rows
Here are your 3 minute triplets: Do 30 seconds of each movement non stop for two rounds. Rest 1:30 and repeat
kettlebell snatch right
kettlebell snatch left
kettlebell high pull
Jumping jacks or jump rope
Optional finisher: one round straight through of all 9 movements!
10 Arm circles/direction
10 pause squats
10 PVC dislocates
10 spider lunges
10 band pull aparts
5 hanging scap retractions
5 plank to squat
Strength – 3 rounds
A1. max rep unbroken Dead Hang Chin-Ups
- If unable to do a chin-up, then scale to 2 chin-up grip negatives
- If unable to control negatives, scale further to 5 Ring Rows with 2 second hold at top.
B1. 500M row, all out effort for time
12 min AMRAP of-
8 Renegade Rows (4R/4L,heavy but doable) right into plank hold on dumbbells while partner completes 5 burpees
Partner A performs 8 Renegade Rows while B Rests, then
A holds plank while Partner B completes 5 burpees, then
Partner B performs 8 Renegade Rows while A Rests, then
B holds plank while Partner A completes 5 burpees, etc.
Technique Review: Power Clean + 1 lunge per leg + push press = 1 Cutis P
For time: 5 Rounds of
5 - Curtis P's
50 T2B; 10 Burpees for every time you break (limit of 5 attempts)advanced
- scale down to 40 K2E (5 burpee penalty, limit of 4 attempts)
- scale down further to 4 x 10 Hanging Knee Raise