“Leadership is a matter of having people look at you and gain confidence, seeing how you react. If you’re in control, they’re in control.” – Tom Landry



Throwin’ another workout at you today, and it doesn’t get any more basic than this:

A1) landmine rows: 100/10, 125/10, 150/10, 175/7, 200/7, 225/5, 5
A2) weighted dips: 45/10, 90/7, 100/5, 5, 5, 5, 5

Emphasis here was an autoregulated 5 x 5 on the dips, with two lead-in rounds to kick things off.  Quite a bit of upper body volume with this workout.  But, in maintaining proper rowing form, the glutes and hams get a little bonus iso work as well.  Not as easy as it sounds after a heavy sprint workout the day before.

The original plan was to hang at 175 with the landmine rows, matching the 5 x 5 with the weighted dips.  But hell, I felt strong at 175, and decided just to go ahead and autoregulate my way on up.

The big key to landmine rows is to minimize hoisting, flinging, or “leveraging” the weight to the chest.  Load it up, you bet — but keep form in check.  Really squeeze the shoulder blades at the top of the movement, pin the weight to your chest, and control the eccentric.  Keep your back flat, and your chest up.  Work the movement; don’t let the movement work you.

And here’s a parting thought; something you really, *really* need to keep in mind as your iron career progresses:

Principles trump programs, always.  Learn the principles (autoregulation is a great place to start), and you’ll never be hemmed-in by mere programs.  Because the fact of the matter is, no matter how good the program — and there are some awesome ones out there (5 x 5, for example) — you’ll eventually outgrow it.  This is the basis of the Five T’s.

In health, fitness, and ancestral wellness –






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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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