6 hours deep sleep. Up @ 4:30 AM, coffee, on the road @ 5:15 AM. Begin warm-up @ 6:15, workout 6:30 – 7:15 AM. last meal 6:30 PM (steak salad).
Warm-up: ballistic lunges, ham stretch, strides, skips. Work-ups to 30 meter sprint/starts. 6 x 30 meters w/ballistic push-ups b/t sprints.
- BTN Push-Press: 135 x 5; 165 x 3; 185 x 3, 3; 195 x (2,1,2) rest-pause
- Regular Grip weighted pull-ups: 45 x5; 70 x 3, 3, 3; 75 x (2, 1, 2, 1) rest-pause
- GHR: 45 x 5, 4; 50 x 4; 55 x 4, 3, (3, 2, 1, 1) rest-pause
B/T set CNS prime – vertical plate toss (45 lbs) x 3, straight bar muscle-ups x 2.
Order: plate toss==>BTN push-press==>muscle ups==>pull-ups==>GHR
Rep range (3+/-1) ==load==speed (fast as possible concentric)
^
(Balance)
Wild International is my kind of workout music.
Theory to Practice 