Back in my undergraduate youth, I had a training partner who would write up my daily program and I would do his. Whenever I would take but a minute to write his in its entirety, he would give me a look of "aww shit nah" because he knew those limited exercises were going to be INTENSE.

This is one of those workouts. Aside from my personal "conditioning" portion there are only three exercises. Prepare to OVERLOAD!

Today's Training:

Cycle: Commute

GHR: 10x10

Deadlift:

  1. #4 hole Pin Pull (or just below the knee)
  2. 10 rep max. Beat Last Week's number
  3. Double Overhand grip.
  4. No Hook Grip
  5. Keep going up in weight in 10% increments until your sissy grip lets go

Ab Wheel: 3x12

Cycle: Commute

Run: Sprints: 5x100 yards

  1. Warm-up to shake the weakness from cycling
  2. Get sweat'n again
  3. 90% effort. No world records to be broken today