The Art of Combat Kinetic Linking
You can Absorb the effective and discard the limited, like the icons of fighting innovators before us.
What we Absorb? Fitness
Let me start off by saying one of favorite quotes from the Hodge Twins ” Do whatever the FUCK YOU WANNA DO!” Okay with that said you can take this advice or not it really doesn’t matter because I’m not a doctor or a nutrition. I just no how my strength and endurance and just how much better I feel is in part do to this programming
Air squat for at least 25 perfect repetitions
Front Squat 5×5 80% of your maximum
Box squat 3×5 100% or 90% of maximum depending on feel
Cleans 5×5 60% of maximum
Snatch 5×5 60% of maximum
Box Jumps to Failure
Plyo Push Ups to Failure
21, 15, 9 Pull Ups
Jump Rope 15 minutes, Erg 5×5 sub 2 minute 500 meter row, 600 plus meter swim, 3 Mile Run
Take another page from the Jujitsu world, THEY HAVE FIGURED IT OUT FOLKS THEY KNOW WHAT WORKS. Think of yourself as a race car your fueling to optimize your body. Move towards Paleo meals 4 days a week high protein, high amount of vegetables, medium amount of fruits, very few grains and refined sugars. For two days indulge in a few sandwiches tacos burritos dumplings alongside the paleo deal. Cut loose on one day or for two meals. Or stay strict Paleo for six days or all week.
Here are some foods
Any fruit is great no one ever got fat eating fruit.
Your regular everyday vegetables then add some of the bitter or darker vegetables available.
Proteins unfried fish, chicken, steak, wild game, etc. Whatever you feel like.
Cheat with Gyros, Goat Milk, Fish and Chips look for Mediterranean or Italian dishes.
There’s multiple ways of doing Paleo Zone which leans to a more strict concept and a by feel where if you eat a piece of toast you won’t lose your mind. A good resource is at the back of the book from the Crossfit Library. Always remember that everything in moderation including moderation folks. Also if your a Vegan that’s fine keep on doing what you’re doing just up your protein intake.
-Have some Fun stay Chill Family and Folks