This workout was, simply put, a thrasher.  Which is cool because this coming weekend is supposed to usher in some crappy weather here in the southeast, so I’ll be well primed for hibernation/recovery mode; free (at least I hope) of that “need to do something physically demanding” itchiness.  But then I pulled out my trusty workout logbook and began to piece together this post, and saw that, “on paper” at least, this workout looked like child’s play.  My first reaction was “damn, boy – put some dang weight on the bar”.  Take notice, though, of how one exercise flows into the next.  The sprint starts/RFESS/GHR and the “push” portion of the BTN Push press can be looked at as one extended lower body blast.  My legs were pummeled by the end of this workout and even now as I write this, they’re still good and quivery.  Anyway, don’t let the light loading here deceive you – this was one of those “once a month”, peak performance workouts.  Following a 10 minute, sprint/ballistic stretching warm-up, I performed the following:

  • sprint starts for max acceleration: 20 meters/20 meters/40 meters/20 meters (each round)
  • GHR:50 x 5, 5; 60 x 5, 4, 4, 3
  • RFESS (rear foot elevated split squat): 135 x 5 (each leg), x 5; 165 x 5; 175 x 3, 2, 2
  • feet elevated ballistic push-ups x 5 (each round)
  • BTN Push press: 135 x 5, 5; 175 x 5; 185 x 5, 4, 4 (maintained between a 3 – 5 count negative on each rep)

The GHRs, RFESS and BTN push-presses were auto-regulated.  No grind-out reps.  A little heavier on the external loading at the expense of some speed (thus the strength-speed designation).  Realize, though, that there are no distinct lines, only shades.

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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.


    • “Conform or be cast out”, eh? And really, what is the difference between Paleo and Zone, anyway? One is open ended and self regulated via satiation while the other is meticulous and requires a plethora of hoodoo (and unnecessary) “guidelines”; and we all know “guidelines” = sales. I’ve got a post in the works specifically about this. And I have to say that I respect Dr. Sears’ on-going research and body of knowledge, however, I do believe he has knowingly over-complicated the issue in an attempt to profit from that over-complication. More thoughts to come. Anyway, kudos to Robb for sticking to his guns.

  1. Nice Rush reference!

    As Kurt Harris MD said:

    “Any real scientific principle should be independently discoverable. I won’t name any names, but I am skeptical of systems that are either totally unique or too precise.”

    Me: “You cannot leave us hanging like that…. 🙂

    I am too feeble-minded to read between the lines, please name names.”


    How about keep your ratios 40:30:30 carbs:pro:fat or your eicosanoids get out of whack?



    • Glad you picked up on the Rush reference 🙂 Old school, brother. And I like Kurt’s blog – his take on this issue is spot on.


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