Very hungry today after playing with Boris (1,5 Pood) shortly yesterday. Ate balanced (zone), but couldn't hold it anymore in the evening.
Looked at my "RKC" book again. Principles: (1) Never to failure (2) Cycle e.g. cycle load, volume, tool (BB, KB, run) = crosstrain!
Routine: (1) Presses (Max 5 reps) (2) Ballistics (3) Heavy Abs. Add (4) Heavy Deadlifts, (5) Pullups & (6) Pistols.
My experience: Always add picking up heavy things (Cleans, Deadlifts, Front Squats. Olympic lifters most powerfull!). Always add sprints/run every workout (choose crossfit workouts that include sprints/running).
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