Quote of the Day:
The happiest couples are those who spell “us” with a capital “you.”
–Klare Provine


Yeah, yeah; okay, so it is kinda sappy — but it is a good lead-in to what I wanted to put out today.

Sometimes even an obsessed narcissist (self-deprecating humor/sarcasm implied) has to begrudgingly make time in an already crammed-full “Crack”-berry calendar for the needs of others.  I’ll spare you all the gory details, as it’s the end results we’re concerned with here.  And that, my good friends, would be lack of workout time in an already pinched-tight-as-a-frog’s-ass, work-a-day schedule.

This workout took all of 35 minutes.  I can’t say that I warmed-up as thoroughly as I would’ve liked, but it was sufficient for the task at hand.  As I warmed-up, I surveyed the gym for what equipment was available.  The power rack and GHR were free. Imagine that.smile_wink

So I set my first four exercises of choice as a complex, i.e., one exercise followed in quick succession (time to just catch my breath) by the next.  I did the following, for three full rounds:

  1. Barbell step-ups (5 reps each leg)
  2. Glute-Ham raise (5 reps)
  3. Behind-the-neck push-jerk (5 reps)
  4. Regular grip weighted pull-ups (3 reps)

I followed this with a single set of barbell floor presses, 7 singles, using the rest-pause method.  At the end of this I was clock-bit, so to the showers I went.

You’ll notice I wove the push-pull method into the overall fabric of my chosen complex.  The push-pull concept is is my go-to, time saving method, whether used within a complex or in the choosing of super-set pairings. 


In Health,


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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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