Complete 4 rounds:

15 power cleans 65/95
100 tap down crunches
15 power squat cleans 65/95
100 tap down crunches

Post "done" to comments. 

Daily Extras - Complete 3 rounds of:

200 rope jumps
400m row
25 burpees

Workout Notes: 

  • Let's get on the bar today. Love heavy Mondays. 
  • Aiming to get your HR in the sky today. Work hard (if ready).
  • Keep in mind that the weights above are only suggestions. Many of you have obtained near mastery of the cleaning movement. 65/95 will not tax you enough to get max benefits from this workout. You'll need to go up in weight. Come a little early and experiment with it. The intention is to spike your HR enough during the cleans that you'll carry it (elevated HR) all the way through the crunches. Whatever weight you choose, use the same weight for both types of cleans. 
  • Hurry through the crunches. Really push yourself. Take fewer breaks than you think you need. While you are doing them you should be thinking to yourself, "I gotta get back to those cleans AFAP."

From Wallabee L:

So Neil asked to interject some thoughts about nutrition with this week's essay. A couple of things have been floating around in my mind lately on the topic. During my annual physical my Doc stated that "as we age we usually don't eat as much, so you should start taking a Centrum Silver", and so I started. I haven't noticed eating less or more. My eating hadn't changed much in the past 20 years. I always have breakfast, usually 400 calories or less with a serving of dairy, granola, fruit trying to consume 20% of my protein then. I shoot for 80 grams of protein total per day to maintain and try to add muscle mass. I remember one of my heroes, Jack LaLane (yes I used to watch him in B/W, I'm that old!) say that "if man made it, don't eat it!" meaning processed foods. That has given me a lot of direction.

Loved this essay. Thank you for it. Can truly identify with it. 

One of my first memories of health and fitness was watching my mother workout to Jack LaLane. She'd do it! I always used to think she was crazy, then I realized that I might be the crazy one. I never missed a workout. Almost NEVER. No, I wasn't doing the workout. I was watching and counting reps for mom. If she had to miss for some reason (school stuff, sickness, or later on, work) I'd feel horrible. Like I missed a big part of my day. Hated that.

I've noticed I don't eat as much as I used to. I'm thinking I should start taking Centrum Silver.

I've always liked the advice to eat the same thing every day. It's the easiest way I've found to square up my diet. After reading Walley's essay, I'm thinking I need to start keeping better track of my protein. I've been losing muscle mass as I've been losing weight. My mom says I have lost my butt. Haha. Weird thing to hear from your mom, right? Thing is she's right. It's hard to keep my pants up. Gonna start squatting heavy (3 sets of 5) 2 x per week. That'll help maintain muscle mass in my yonder region.

I don't eat breakfast. Like, ever. Well, that's not always true. Sunday mornings, I love to eat something. Not cause I need to, mainly because I love breakfast foods. I KNOW what they say..."Breakfast is the most important meal of the day!"

This may have been true for me when I was younger. Back in the day, I'd spend all day sitting on a tractor, or hauling hay, or whatever else dad had cooked up for us. If the day's activities took me far from home (sitting on the tractor), I was lucky to get another meal until the sun went down. Oh, most days, mom would bring me a sandwich and a soda to gobble down while I was working, but it wasn't much. So, YES, on those days breakfast WAS the most important meal of the day. Gave me enough energy to work hard all day without stopping.

I can remember many a long day when I was very grateful I had a big breakfast. Thing is, I don't work that hard anymore. Also, I'm around food a lot more now. Scarfing down a big breakfast just isn't as important to me as it used to be. 

"But Neil! Isn't it better for my health and particularly my metabolism to eat breakfast?" 

Ummm, sure?! Maybe it is for you. It's just not for me. I do better without breakfast. I find it easier to maintain my weight and regulate my energy without it. But, I know a lot of people who want and need it and feel it is better for them to eat breakfast. I think it's important to understand your body and fuel it according to its needs. 

How about you? Do you eat breakfast? Do you think it is the most important meal of the day? What is your best meal of the day? Which is your worst? Post to comments. 


Yes, this week I intend to do this very thing!