New workout:

• Warm up with a 2K row; target 75% of PR.
  

1. Overhear bar hold. Support bar/plates locked out overhead for :30 x 4. Ramp up to maximum load.
2. Bar Clean, 10 / Pull Ups, 10; reps in 10 minutes (Clean load = .5x)
   
3. DB Squat Cleans, 50. Ramp load until form suffers.
4. Squats, 100. Air squats for time.

Diet Rule #3: Food Is A Drug

Many of you have heard me liken some foods to a low-grade heroin, but have you really taken it to heart. Have y ou really considered whether you might be addicted. I can guarantee you that if you regularly consume sugar, processed (or any) grains, and other high-glycemic carbohydrates, you are most likely addicted to them. To say you're not would be about as believable as the cigarette smoker who smokes everyday, but claims to be able to put them down at will.

Something you may not know is that you can also be addicted to a quantity of food. Most of us who are overfed are well aware of that fact, yet trying to cut down on portion size can be just as unsettling as putting down the cigarettes.

If you want to drop body fat you must address both the quality and quantity of your meals. Be in control. Or be controlled.