rule number 1

There are certain rules to live by that will get you past all that life may throw at you. Take this one.


Whether you are living in a world infested with flesh eating undead or living on a 5th floor walk-up, a little bit of cardio will save your life. Lately, my cardio comprises burpees and related nastiness.

6-16-11
-single arm db push press (2x5x5, L 70lbs, R 75lbs)
-6x20 burpees
-10 bw pull-ups

My wife likes a tidy house. She is really keen on rule number 12.




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Rather than work on increasing one-handed chin-up reps, I thought I'd focus on hangs. First I warmed-up with pull-ups, then the actual bent-arm hangs. I'm looking for pain in the wrist or elbow-if there is any, I'll back off from the OACU progressions and go back to weighted chin-ups.

-pull-ups (26)
-6x2x10sec, one-handed, bent-arm hang
-10 x (10 burpees + 5 single arm, db pp)
-50 burpees

7,805/[238]