■ Eat meat and vegetables, nuts and seeds,
some fruit, little starch and no sugar. Keep
intake to levels that will support exercise but
not body fat.
■ Practice and train major lifts: Deadlift, clean,
squat, presses, C&J, and snatch. Similarly,
master the basics of gymnastics: pull-ups,
dips, rope climb, push-ups, sit-ups, presses to
handstand, pirouettes, flips, splits, and holds.
Bike, run, swim, row, etc, hard and fast.
■ Five or six days per week mix these elements
in as many combinations and patterns
as creativity will allow. Routine is the enemy.
Keep workouts short and intense.
■ Regularly learn and play new sports.
I measured the 400m with the car on a dirt road.
6 min jogging warmup (should have done longer).
4 x 400m with jog back recovery (about 3:00)
Times: 70, 67, 66, and 62 seconds.
First one could have been quicker had I been warmed up better.
10 min jog to cool down.
Did some lawn mowing (didn’t time it so not sure if it was a PR) haha
and 100 double unders.
Cheers,
Steve