Workout #1.

The scenario: It’s a Sunday.  Lot’s of time (relatively speaking) to kill. Hey, a couple of free hours!? Are you kiddin’ me? And the fire is good an’ stoked from watching stage 15 of the TdF. It went down like this:

  • 45 minute hard fixie ride. This is one of those difficult things to quantify. I was winded, yet, primed for more at the end.  Lots of starts and stops, which, on a fixie, adds tremendously to the total physical exertion.
  • Reactive split-squats, 3 sets of 3 each leg
  • Single-leg Romanian Deadlift, 3 sets of 5 each leg
  • Reactive shrug/upright row, 3 sets of 8
  • Strict front military press, 3 sets of 5

Okay, now I’m waxed. And I still needed to ride home, another 10-minute fixie burst to mi casa. I must say that was pretty worthless the rest of the day; I needed it and enjoyed every minute of it though — both the workout and (maybe especially so) the idleness.

Now, contrast the above with Tuesday’s, normal day-in-the-life, friggin gauntlet run.

  • 4:20 AM, up and at ‘em. Pack lunch (pre-prepared on Monday night) in the cooler. Get the joe brewing. Soft boil two eggs to take in as part of my at-work breakfast.
  • Out the door
  • Listen to a podcast of the Strength-Power Hour during the commute. Lost a contact lens somewhere along the way.  Life with one eye is a bummer.
  • Stop for gas midway. (3.79/gallon. Yahoo, it’s my lucky day after all! (sarcasm implied)
  • 5:50 AM, Hello wonderful Rocky Mount YMCA front-desk ladies!  Two towels, please!
  • 6:10 AM: Change of clothes in the locker. Warm-up complete. Locked, loaded & ready to rock-and-roll.

1. ALT DB Lunge for 1 trip around the indoor track (approximately 120yards?). 60LB DBs, 5 stops/short rests.

2. Jump Squat from parallel/BTN push-jerk combo, 3 sets of 3. Superset with regular-grip, weighted pull-ups, 3 sets of 3.

3. Barbell Floor Press. Seven singles, rest-pause method.

· 7:10 AM: Shower, shave and otherwise purty-up.

· 7:30 AM: Out the door – again — of the gym, this time.

· 7:45 AM: Punch the Hospira clock. Sadly, it did not come up three cherries. Important validation work awaits, though!

· Flash forward to 5:15 PM. Punched the clock once more. Headed the right direction this time, though. Listened to a fantastic Tapestry podcast during the commute

· 6:15 PM, home again. Happy wife! Happy dogs!

· 6:50 PM, completed a wonderful meal of steak salad and a glass of Cycles Gladiator.

· 7:00 – 8:20-ish PM, Dance lessons. I know. But hey, it keeps the Meesus happy.

· 8:30 PM: Now I am officially cooked. The end of the day already? Not quite. Still need to shower and stage (i.e., meal preparation) for tomorrow morning.

· 10:00 PM, sleepy time at last.

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Keith Norris is a former standout athlete, a military vet, and an elite strength and conditioning expert with over 35 years of in-the-trenches experience. As a serial entrepreneur in the health and wellness space, he is an owner, co-founder and Chief Development Officer of the largest Paleo conference in the world, Paleo f(x) . As well, Keith is a partner in one of the most innovative lines of boutique training studios in the nation, Efficient Exercise. He’s also a partner in ARXFit training equipment, and a founding member of ID Life. In his spare time, he authors one of the top fitness blogs in the health and wellness sphere, Theory To Practice.

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