Last Summer we did what we called “The Burly Project.”  It was several weeks of programming with one end result in mind:  dramatic increases in strength and muscle.  Mostly it involved large quantities of meat, lifting lots of heavy weight, and it finished with a grand finale BBQ.  We did have few women participate, and of course anyone is welcome, but for the most part it was an ode to all things manly.  This year’s Burly cycle will be titled “Project Silverback” and the focus will be on squatting and Oly strength as well as upper body hypertrophy.  Get stronger, gain power, gain muscle.  My personal plan is to lift heavy 5 days a week while eating Paleo foods plus at least an extra 1000-2000 liquid/ice cream calories per day.  I’ll be putting out a few versions of both eating plans and lifting plans depending on what your goals are.  In general this year’s Burly values what you see below over what you see on Twilight.  In fact, if you saw Twilight and you weren’t accompanied by your wife/spouse/girlfriend then you may not be eligible to participate and you should immediately shave any facial hair you may have.

26/April/2012 Friday WOD

50 Kettlebell Swings

50 Kettlebell presses (right or left arm, from shoulder to overhead)

50 Box Jumps

40 Burpees

40 Situps holding Kettlebell

30 HSPU’s

20 Pistols (alternating legs)

1 Rope climb no feet