Traveling in Asia on a Paleo diet gave me many insights. The most important is that Asians (in China and Korea especially) eat practically no sugar and no corn or wheat.
While rice staples do provide starch, there is no processed sugar in the breakfast meals (congee, soup or noodle dishes), same with lunch and dinner. Sweetened drinks are rare (tea is still a lot more common than Frappucinos) and even processed foods are much more rare except in Japan, that for some reason just loves them.
So while people thought soy and low fat meats are the secret behind Asian health, arguably sugar-free lifestyle may be a much bigger part. Especially judging from the Chinese affection for fatty meats like duck and pork bellies.
As I am nursing my jet lag this weekend before heading to Brazil, I wanted a high intensity but quick workout to keep me awake. Hence came the Burpee Cage.
Strength
– Accumulate 3 minutes of 125-150-200% 1RM standing front squat holds
MetCon “Plank to the Burpee Cage”
In each set hold the plank as long as you can (e.g. 1 min) then do the prescribed movement (pullups) unbroken for the same amount of time. If you break the movement and still have time left you can finish it by doing burpees (say you could do 40 sec unbroken pull-ups, you can do max rep burpees for 20 seconds and count the combined reps for that set)
2 rounds for total reps – no rest whatsoever
– max plank hold
– max unbroken pullups for the same time as plank (if broken – do burpees)
– max plank hold
– max unbroken pushups for the same time as plank (if broken – do burpees)
– max plank hold
– max unbroken ring dips for the same time as plank (if broken – do burpees)
– max plank hold
– max unbroken squats for the same time as plank (if broken – do burpees)
– max plank hold
– max unbroken push presses @45lbs for the same time as plank (if broken – do burpees)
