Begin the workout with (6) 3-rep sets of deadlifts. Target your 3RM based on an old number, or a new one that you'd like to achieve. Work backwards in 6 increments to set your loads in increasing weights from the first set to the 6th. The 6th is where you'll attempt your target. Then -

Circuit "Jackie"

• Row, 1K
• Thruster, 50 reps (.5x)
• Pull Ups, 30

Score = time to completion

Diet Rule #1

Before anything truly constructive can begin regarding your diet choices, an over-riding principle must be accepted. That principle is that diet can never have weight-loss as its primary goal. When weight loss is the primary goal of a diet, your path will inevitably stray from that of health.

I'm sure you know by now that weight loss can be achieved in numerous ways, but only one of them has prime health as an additional benefit. All of the others will stray from health in the pursuit of weight loss. You need only a pulse to have seen evidence of this somewhere in your experience, yet many of us continue to think that we're doing the same thing differently.

Human performance is the only constructive goal for your diet. When this is present, a lean body composition is inevitable, but the pursuit of it will never sacrifice your health. Please ponder this as you begin to change your diet choices and the truth of it will become more clear as your knowledge grows.