3 rounds of: 10 thrusters 35/25kg 10 burpees Straight in to: 3 rounds of: 10 power clean + push press 45/30kg 10 lateral bar burpees Straight in to: 3 rounds of: 10 front squats 52/35kg 10 bar facing burpees […]
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.