Jan 22 2015
Fitness 10 minutes: Developing the sand bag clean 3 minute AMRAP 10 Sand bag Squats 10 Ab mat sit ups 4 minute AMRAP 15 Sand bag step ups 15 Scissor kicks 5 minute AMRAP 20 Sand bag reverse lunges 20 Mt.Climbers Rest 2 minutes between sets Performance 10 minutes: “Thacker warmup” 3 minute AMRAP 10 OHS 75/55 (no rack) 10 T2B 4 minute AMRAP 15 Front Squats 75/55 (no rack) 15 GHD sit ups 5 minute AMRAP 20 Back Squats 75/55 (no rack) 20 sit ups Rest 2 minutes between sets Sport Rest Day
Jan 21 2015
Fitness 3 sets for reps 90 sec Pull up progressions 30 sec Rest 90 sec Burpees 30 sec Rest 90 sec Russian KB swings 30 sec Rest 90 sec Plank 30 sec Rest Performance and Sport E2MO2M x 12 1-5-9 = 20 calorie Airdyne 2-6-10 = 25 Box jumps 3-7-11 = 20 calorie ski erg 4-8-12 = HS Progressions
Jan 20 2015
Fitness 3 sets Sand bag hip press x 6 reps (3 sec pause at top) Single arm + single leg KB DL x 6-8 each leg Box jump (step down) x 3-5 (progressive height) 1500 m Row @ +5-10 pace Rest 6 minutes 1 K Row @ + 3 – 8 pace Rest 4 minutes 500 m row @race pace Performance and Sport 5 x 3 3 part pause snatch dead lifts (below knee, above knee, power position) 10 minute AMRAP 5-10-15-20-25-30 and so on… Hand release Burpees Ring Muscle ups Dead lifts 185/135 Masters athletes 55+ Hand release Burpees CTB Pull ups Dead lifts 155/105
How should it eat?
Nutrition 101 Before you start stressing about how much protein/carb/fat you require. Make one simple and yet difficult step: focus on food quality. Shop the perimeter of the grocery store. Buy fresh fruit, vegetables, and meat. Only venture down the aisles for a few select things like nuts, beans, olives, etc. The aisles are generally one big, processed, nutritionally worthless tease. Healthy food – organic plants and animals are perishable. If it doesn’t spoil little to no organic material still exists in the food, and that means it isn’t very nutritious, or it has been processed and coated with enough chemicals that the spoilage is delayed indefinitely. Real Food: Chicken, beef, fish, lamb, fruit, vegetables, nuts and seeds. Something Other than Real Food: Cereals, bread, pasta, table sugar, flour, potato chips, “instant” anything, “fat free” anything, sweets, corn meal. History lesson: Humans before agriculture, refrigeration and processing = 2,000,000 years…