I can’t think of a better way to kick-off my 45th year than a fast and furious romp with brother iron.  Age is a societal tag that means nothing to me.

Sleep: 6 hours, like a rock.  Rise-and-shine 4:30AM, Gym 6:30 – 7:15.  Fasted + coffee.  Steak salad for last night’s dinner, 7:30 PM.

Warm up: bounds and 50 meter sprints, push-ups and pull-ups to break sweat.  Ballistic stretching.

Strength-speed emphasis on all:

RDLs: worked up to 3 sets of 3 @275 (explosive out of the hole, 5-count eccentric).

Weighted Dips: 70lbs (3 mini-sets rest-pause x 2 reps ea. mini set, i.e., 6 total reps per set) x 5 total “sets”.  2 reps, pause; 2 reps, pause…

RDL + Snatch grip high pulls: 175 x 5 reps x 3 sets.  Explosive RDL to high hang, pause, snatch grip high pull out of RDL foot base.

RDLs super-setted w/ dips, then RDL + high pulls supper setted with dips.  B/T set cns prime: drop squat + reflex vert x 3, ballistic dips x 3.

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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 workout, Keith. Happy 45th; the days might be a smaller and smaller part of the totality of your existence, but I bet you’ve figured out how to live in more of those moments.


  2. Cheers for doing it in style. A very important part of my own primal perspective is that getting older simply means getting better. Thanks to guys like you, I can realistically look out ten years from now and think “Man, imagine what I’ll be capable of then!”

    Happy Birthday.



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