260208

"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders ~ Box Jump
Sit-ups

Post time to comments.

(14:06)
_____________________________

Clean + push jerk + jerk:
3x5 @ 70% ~ 30 kg
3x3 @ 90% ~ 35 kg
2x1 @ 95% ~ 40 kg(b)

230707

for time:
50-40-30-20-10:
Double Under ~ tuck jump
Sit Up

(22:26)
_____________________

for time:
100 x Pull-ups Burpees

(24:39)

Jump over stick. Forward and backward equals once. United States Naval Aviator Trainee record in 1944 was 30 reps.

Give it a try and post to comments.

__________________________________

Importance of Recovery (Journal Issue 29, Jan 2005)

Much in the spirit of “World Class Performance in 100 Words” recovery comes down to: Eat a Zone favorable or other hormonally intelligent diet with predominantly antioxidant rich “Paleo” foods. Sleep 8-10 hrs per day in a completely dark room. Go to bed as early as possible. Laugh. Avoid excessive stress.

This is admittedly a black box approach to the recovery issue. One need know nothing about why these recommendations will optimize recovery to reap ALL the benefits. Occasionally however understanding some “why’s” will improve both implementation and compliance, so let’s look at these topics a bit more closely.