Click here for your diet read for the day on Omega-6s

Warm Up:

• Alt KB Swings, 40
• KB Thrusters, 20/20
  x 2
  

Workout:

• Shoulder Press, 10 (load = .25x* - .5x)
• KB Deadlift, 10 (load = .5x - 1x)
  x 2
  

• KB high 2-handed swings, 100 (standard swing load)
  

• Shoulder Press, 10
• KB Deadlift, 10
  x 2
  

• Pull Ups, 50 (asst = 10 continuous reps)
  

• Shoulder Press, 10
• KB Deadlift, 10
  x 2
  

• Sit Ups, 100 (any kind)
  

• Shoulder Press, 10
• KB Deadlift, 10
  x 2
  

• Squats, 100

* X = body weight

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.

• Double Kettlebell Cleans, 20 reps; m/16Kg, w/8Kg
  
• Double Kettlebell Cleans, 20 reps; m/24Kg, w/12kg or 16Kg

Alternate the above stations for 4 rounds.

Plus, do 100 paralette push ups and 10 max length tuck sits.

Get warm-up before beginning.

• Deadlifts, 10 reps / Push Ups, 30 reps x 4
  Load: 10rm
  
• Hi-Pulls, 1 min / Wall Ball, 1 min;
  alternate stations for 3 min, rest 1 min, alternate station for 3 minutes
  Loads: hi-pulls = .5x, wall ball = m/20, w/10
  Score = total reps
  
• Dbl KB Cleans, 120
  Loads: m/16Ks, w/12Ks
  Score = time to completion

• Overhead squats, 10 rm

• Selma

• Ab Mat 6 mins.

Do your workout in this order. Selma is a 3-round session of kettlebell snatches and pull-ups as follows:

Round 1 = 21 reps kb snatches, right hand; 21 reps kb snatches, left hand; 21 reps pull-ups
Round 2 = 15 reps kb snatches, right hand; 15 reps kb snatches, left hand; 15 reps pull-ups
Round 3 = 9 reps kb snatches, right hand; 9 reps kb snatches, left hand; 9 reps pull-ups

If you don't have an Ab Mat, any kind of sit up will do.

Diet Rule #2

Nothing else that you can do in your life: no amount of exercise, no pill, no positive thinking, no nothing - can undo the damage from a bad diet.

I hear all the time from otherwise intelligent people, "I'll just eat this piece of pie, and then work out an extra 15 minutes." Or, "why should I care about my diet, I exercise a lot."

If you have ever had similar thoughts, I hope that Rule #2 will change your thinking. The fact is that you can and will completely sabotage the goal of fitness with a poor diet.

You must first learn, and then practice, a perfectly supportive diet if your goal is fitness. Or, never ask why you're over-fat and under-performing.

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.

Circuit -

• Front Squats, 50
• Row, 500 (meters completed divided by 10)
  
• Push Jerks, 50
• KB Swings, 50

Score = Reps in 45 mins. (i.e., 200 reps/round + partial round, if any)
Target = 600 (3 complete rounds)

Notes:

• Push Jerks are off the shoulder behind the head
• Score for interrupted row session is completed meters divided by 10
• Push Jerk & KB load = .25x
• Front Squat load = .5x