2014: Weighted Pullups - SDHP & GHD Sit-up METCON

Friday, January 20, 2012

Weighted Pullups - SDHP & GHD Sit-up METCON

Weighted Pull-ups
75# 7 - 6 - 5

Tri Ext OH
110 - 12 - 10 - 8

Conditioning
SDLHP 75#
GHD Sit-Ups
40-30-20
Cash Out
BODB Rows 50# + Fat Grips for 50 each arm

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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.
~Greg Glassman