Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, clean & jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
"Fran's step-sister"
1. sissor jacks
shuffle splits
ski jumpers
pogo jumps
samson stretch
2. 2 min max
sit-ups
push-ups
3. "Fran's step sister"
21-15-9
Slamball
pull-ups
SDLHP
once for time
Bonnie 47/51/6:30
Mike 70/59/7:05
Elaina 59/56/5:27
Holly 20/33/7:04
Andy 46/63/7:05
Tammy 39/51/6:12
Robert 64/76/6:15
Click on pic below to view all pics....
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| Feb 16th Fran's step-sister |
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