I didn’t get out and about yesterday due to nasty, rainy weather; so, being the itchy-frigidity sort that I am when I don’t get my RDA of movement, I decided to hit the gym this morning.  This particular workout focused heavily on the speed end of the power spectrum.  I’ve got a post covering this concept in the works.  Here’s this morning’s drill:
15 minutes of sprint strides, ballistic stretching, plyos, etc. as a warmup, then:

  • 45° Glute kick backs*: 5 left, 5 right
  • single-arm DB snatch (The Cred): 60 x 5 (each arm), 75 x 5 (each arm), 90 x 3 (each arm)
  • straight bar muscle-ups x 3

Three rounds of that, followed by the money rounds of:

  1. straight bar muscle-ups x 7 (rest-pause singles)
  2. single-arm DB snatch: 100 x 14 rest-pause singles (left, right, left…)
  3. straight bar muscle-ups x 7 (rest-pause singles)
  4. single-arm DB snatch:100 x 10 rest-pause singles
  5. straight bar muscle-ups x 3 (rest-pause singles)
  6. single-arm DB snatch:100 x 6 rest-pause singles

* Kick-backs on a Cybex machine.  Not much of a workout, even with the full stack, but it does offer a good glute warmup/cns prime. 

Emphasis on speed, speed, speed.  I love these type of workouts.

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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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