This workout left me feeling amped and powerful enough to take on the world.  I maintained this alert-buzz throughout the day and my entire musculature felt “energized” for a good many hours post-workout — as if I were in a constant state of “pounce-ready”.  My good-hormone spigot was opened wide — but alas, I’d accumulated little in the way of total stress. This really boosts my work productivity.  Not too bad a pay-off for a twenty-five minute investment.   Talk about GTD!

If I were my own boss, or worked for an entity that embraced flexible work-day scheduling, this is what I’d do:

Keep a half-hour workout block in the morning

    Take a 20-30 minute late afternoon nap.

    Keep another half-hour workout block in the evening

    With some time for a couple paleo-like meals thrown in, I could pull 12-16 hours in a day, 3 to 4 days a week.  My employer would reap the benefits of increased employee productivity (not to mention morale), and I could squeeze in some long weekends off.  I’d be commuting less — a plus for the environment.  An all-around win-win-win situation.  Ah, but I guess this is a subject for another time.

    Here’s the workout — the fur began flyin’ at about O-six-thirty:

    Weighted Dips x 3’s + a 12-second isolation following the 3rd rep.    4 sets “at weight”

    Supersetted (is that a word?  I dunno, but it is now.) with —

    Yates Rows x 3’s.  4 sets at weight.  The last “set” I shifted to a Power-Clean Grip, full triple-extension, Low Pull — in the rack, for 12 singles, using the rest-pause method

    Note: when I mention “at weight”, I mean the weight that I’ve built up to and will use for my work sets.  There is usually a 2-3 set, increasingly heavier, build up for most exercises.  I will elaborate on weight choice and — just as important — knowing when to terminate a set, in a later post.

    And that, my friends, was it.  Short, sweet and rudely intense.  By O-seven-twenty, I’d sh%t, showered and shaved, and was on my way to a great, TGIF workday.

    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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