The 10 Commandments

Taken from Dan John's website

The Ten Commandments of Recovery

Sleep! You probably won’t even consider this one, but it is the single best weight loss tool, muscle gain tool, training tool, life tool, I have ever encountered. Read about my short term study of more sleep in this section. The Cuban lifters sleep nine hours every night, PLUS a three hour nap! Turn off the TV and go to bed!

The body is one piece! Don’t think you have an upper body and a lower body. Stick a fork in someone’s thigh while they are benching and it will stop the lift, even though some think that bench presses are for the upper body. If you play three hours of pickup basketball games, it will hurt your training. If you slam tequila shooters with the cute girl just back from the Mexico trip, it will hurt your training. Staying up all night with sick children will hurt your training. An infected toe will hurt your training. You are one magnificent piece, keep that in mind. The first line of defense against injury and overtraining is monitoring your life as well as your training.

Read the rest of this article here.


Prowler = FML

"Band Assisted Box Jumps"

Shoulder Press 5x2

Rest 5 minutes then

3 Rounds for time
50 Squats
14 Ring Dips
7 Kettlebell Swings (Men use 2 Pood/Women use 1.5 Pood)

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