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From a recent study:

Cancer is the second leading cause of death in the United States, accounting for 1 in 4 deaths annually. It has been estimated that one third of all cancer deaths are related to overweight/obesity, physical inactivity, and poor diet. Epidemiological studies have shown that regular physical activity reduces the risk for some types of cancer as well as postdiagnosis mortality.

Let’s break it down. Physical activity reduces risk of:

Breast cancer: by at least 20%. Higher levels of recreational physical activity especially demonstrated greater risk reduction.

Colon cancer: by 20% or more.

Endometrial cancer: about 30%.

And for the manpeople, prostate cancer: exact risk reduction unclear; however physical activity may protect against the more aggressive forms of the disease.

Question:
What’s your #1 goal? Right now. Do you have one?
Statistically, you probably don’t. But if you do, here’s
what I’d like to have you consider: how important is that goal
to you? Have you arranged your entire life in a way that supports
your accomplishment of that goal?

I certainly haven’t (in the case
of the 315 pound power clean).

This article is primarily meant to
inspire some self-analysis - not to provide hard and fast answers.
However, if you’d like some avenues to pursue some serious
reflection, here are a few:

1. Develop self-reliant behavior
- create the mindset that all of your limitations are self-imposed
(because they almost certainly are)

2. Get out of your comfort zone,
and find a way to enjoy it. When your stomach is growling because
you’re hungry, think "Perfect! This is what I need to
experience if I’m going to drop that extra bodyfat!"

3. Find out what works, and then
do more of it. Find out what’s derailing your efforts,
and do less of that.

4. Cultivate dissatisfaction.
After all, that’s why you’re where you are now - you’re
satisfied with it

5. Seek out and cultivate empowering
personal relationships. The people you spend the most time with
have a profound effect on your life. Make sure it’s a profoundly
POSITIVE effect.

Loads should be earned, not assigned.

To say that you "should"
perform 6 sets of 2 with 242 pounds during next Wednesday's bench
press workout is absurd. It's fine to use those numbers as a goal,
but you have no way to predict your functional capacity on a future
date. If you've over-estimated your capacity, you risk over-extending
your adaptive resources and/or injuring yourself as you stubbornly
try to complete your assignment. Conversely, if you under-estimated
your capacity, you might lose the chance to hit a new PR, or at
the very least, you'll under-train your bench presses for that workout.

On any given workout, a superior performance
(at least in the case of trained individuals) indicates a high functional
capacity, and it's an indicator that the previous training cycle
has produced good results. It's time to "strike while the iron
is hot" as the saying goes.

Inferior performance, on the other
hand, indicates inadequate recuperation from previous workout loads
and suggests the need for rest, not work.

Physical enthusiasts are not going to be surprised by this one: A new study reports that “Body Movements Can Influence Problem Solving.” Researchers set up a problem that required a creative solution. Subjects were guided through movement sessions: one group was led through movements that subtly resembled the ultimate solution, the other group was led through generalized, unrelated movements. Those who moved in the related way were far more likely to arrive at the solution.

This sounds obvious enough, but the findings are powerful evidence that the mind and body are intimately connected and interdependent. They  also suggest that our Cartesian approach to education is deeply flawed. Instead of isolating the brain and trying to stuff it full of information, we ought to be bringing the body into the process. Physical movement isn’t just about health; it’s also about intelligence. As the researchers put it:

"Fat loss is an all-out war. Give it 28 days — only 28 days. Attack it with all you have. It's not a lifestyle choice; it's a battle. Lose fat and then get back into moderation. There's another one for you: moderation. Revelation says it best: 'You are lukewarm and I shall spit you out.' Moderation is for sissies."

— Dan John, legend

Complex A

Bent Over Barbell Row

Hang Clean

Front Squat + Push Press Hybrid

Jump Squat (bar on back)

Good Morning

Complex B

Romanian Deadlift

Hang Clean + Front Squat + Push Press (combo lift — perform one rep of each in series)

Reverse Lunge (alternate legs)

Complex C

Deadlift

High Pull (onto toes)

Squat Clean (clean the bar from the hang and then drop into a full squat on the catch)

Military Press (strict)

Jump Lunges (switch legs) — Insert my evil laugh here!