At times the whole world seems to be in conspiracy to importune you with emphatic trifles.
–Ralph Waldo Emerson

Sounds as if the notorious R Wald-Em was down with trying to squeeze a few workouts into a hectic week. 



A fine — no, an extremely fine — example of full extension.


Just a quick and dirty rundown for today, folks — gotta tune in to the VP debate tonight.  Gimme a break already, I’m a PoliSci major — these things excite me.   Not quite as much as fine demonstrations of full extension, but — well, anyway…

Thursday’s morning workout was constructed thusly:

  1. Romanian Deadlift/Bent-over Row combo x 5’s
  2. Ballistic bodyweight Pullups x 6’s
  3. Weighted Dips x 5’s

3 rounds, at weight, in approximately 30 minutes.  Adjust weight so as to achieve maximum power in the 3 to 6 rep range.

A note on the RDL/BOR combo: each rep consisted of 1 full RDL from the ground, reset, then a BOR.  Repeat for the 2nd rep on.  Don’t dilly-dally on the reset, rip the weight right back up off the floor.  Really concentrate on pushing the heels through the floor on the RDLs (trick:pull your toes back, and use the balls of your feet for stabilization, not the pushing focal point).  Push your ass back as far as possible and lift from the glutes and hamstrings.

I gave blood today as well.  Friday, therefore, will definitely be an off day.


I 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. It’s good, though, to keep the mind, as well as the body, stimulated. Hope the diet and workout plan is going well, AT22.


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