Monday 020128

Bike ten minutes, hard.
Rest five minutes.
From a standing start, with a dumbbell, perform a Turkish Get-up.
On returning to the stand, perform five one -armed, overhead squats,
switch arms and repeat with the other arm. This is one set.
Repeat with heavier dumbbell. Perform seven sets in this manner.
Bike ten minutes, hard.

"There's no such thing as coulda, shoulda, and woulda.
If you shoulda and coulda, you woulda done it."
- Pat Riley

Read about Istan Balyi's long term athletic development model
and the ten year ten thousand hour rule to elite athleticism.
http://www.coach.ca/a-test/V8N1_e.pdf