Very simple, but highly effective.  Very quick but, again, highly effective.

DB Snatch x 4 reps each arm

~superset with~

Weighted Dips x 4 Reps

3 rounds of that combo, at weight.  Then:

Barbell Curls, one set, 15/5/3 reps, DeVany (i.e., hierarchical) method.

Now, it just so happens that, in my gym, I can perform my DB snatches in an open area located near the dip rack, so this exercise combination works out well for me — not much walking to and fro time wasted. 

Notice that I’m taking advantage, here, of the push-pull method along the vertical plane of motion; pulling the weight up in the DB Snatch, pushing the weight up in the Dip.  Curls are for vanity purposes, and I had a little extra time.  Really, though, I get plenty enough biceps work with all the pull-ups and chins I do. 

Evolution of a Meal

Not much prep involved with this at all.  Fire-up the grill and let ‘er preheat while you’re doing this the following: Tenderize the meat well, then rub with a liberal amount of olive oil.  Pepper heavily (I like to use freshly ground pepper as it imparts a much better taste), and dust with a little brisket rub.   Now, set the meat aside and let it absorb the flavors for a while.  Give the grill time to get hot, hot, hot. 

Is the cooking surface clean?  Take care of that now.  Turn the heat down a bit, so as to prevent an inferno when the meat hits the grates.  A little flame-up is what we want — this will give us that nice char look while keeping the center of the cut rare to med-rare.


My mouth is watering….


Add some avocado and tomato as a side.  A little fruit and a little wine.

Tasty.  And I’ll take the leftover meat to work as part of breakfast and lunch.  That much meat will last a couple of days at least.  Also, the meat will get used in a steak salad on another night.  Give eating this way a little time and the shopping, food prep, the eating itself and the overall planning will become second nature.  Hell, you’ll soon forget what the middle isles of your grocery store look like.  And you’ll be all the more healthy for it.


Whatever.  Where’s my bone?


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.


  1. Great blog! I just found it a few days ago and have really enjoyed how you adapted EF workouts to home gym equipment. I will definitely be copying some of these as time goes on. Thanks!


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