Wednesday, December 16, 2009


Slow and steady wins the race.

Bullhooey. It’s not whether you win or lose? It is absolutely whether you win or lose. What matters more is how you define “win” and “lose”. If you’re fueling yourself well, getting your sleep, lifting heavy, working hard, and above all having fun… you’re winning. I don’t care what your numbers are, you’ve already won the race. As for that “slow and steady” crap? Sure, change isn’t instantaneous, but don’t depend on some gradual shift in habits to save your butt. Go cold turkey on sugar and grains, jump feet first into training. Do it now. Commit now to a new you. Repeat after me: I will reveal the superhero hiding under this holiday sweater.


Press 5-5-5 reps

rest 5 minutes

Complete as many rounds as you can in 3 minutes of:

  • 3 Power cleans (boys: 155#; girls: 105#)
  • 6 Push-ups
  • 9 Squats (circuits 1 and 3) or Ring dips (circuits 2 and 4)

Rest 1 minute then repeat 3 more times for 4 total circuits.

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