Training Sept 29

function

As many reps in 10 min:
Double Unders

being

Row 400 m @ 90%
rest 2 min
Row 400 m @ 95%
rest 2 min
Row 400 m @ 100%
+
Row 15 min @ easy pace

will

21,18,15,12,9 rep rounds for time:
Toes to Bar
Thrusters - 95#/65#

Training Sept 28

function

3 sets:
Press 3 tough reps - add weight per set
AMRAP strict chin ups
Row 250 m @ 80% effort @ sub max pace
rest 2 min
+
3 sets:
Push Press 3 tough reps - add weight per set
AMRAP strict chin ups
Run 200 m @ 80% paced effort
rest 2 min
+
180 sec FLR on floor

being

for reps:
30 sec thrusters - 95#/65#
30 sec rest
30 sec burpees
30 sec rest
30 sec Double Unders
1 min rest x 5

will

part 1:
A. Snatch - 5 sets of 2 - tough but solid; rest as needed
B. Front Squat - 3 x 3 @ 80%; rest 2 min
C. 15 chin ups COVP; rest 1 min x 4

rest 4+ hours

part 2:
Reverse Med Ball Toss
(throws @ 80,80,90,90,100%)
rest 1 min b/t sets - 8# shot preferred
+
Run 30 sec @ 90%
walk rest 30 sec brisk
Run 1 min @ 90%
walk rest 30 sec brisk
Run 90 sec @ 90%
walk rest 30 sec brisk x 4
(work on holding same pace no matter time)

Training Sept 27

nice

function

A. Clean - build to a tough 1 - go for a 1RM if you feel it - rest LONG b/t sets
B. Max Broad Jump - 5 attempts; rest 1 min b/t attempts
C. 100 wall balls for time (do amrap unbroken, then chip away, no pacing allowed)

being

part 1:
A. Clean and Jerk - 6 sets of 2 - aggressive weight but clean; rest as needed
B. Hang Power Snatch TnG x 10; rest 1 min x 3
C. 15 chin ups; rest 1 min x 4

rest 6+ hours

part 2:
Run 400 m @ 90%
rest 2 min x 5 - same pace per set

will

5 sets @ 90-95%:
5 muscle ups
5 HSPU
10 KBS - heavy
10 box jumps - mid thigh
15 double unders
15 row cals
rest walk 3-5 min b/t set
+
1 set all out:
10 burpees AFAP
25 double unders
10 burpees AFAP
25 row cals

Training Sept 21

function

for time:
25 front squat - 95#/65#
50 hang power clean - 95#/65#
75 row cals
100 GHD sit ups

being

6 sets @ 100%:
3 tough Front Squat
20 unbroken COVP chin ups
run 200 m
rest walk 5 min after set 1; add 30 sec to rest time per set

will

for time:
30 ring dips
Run 1600 m
30 ring dips
Run 800 m
30 ring dips
Run 400 m

Scary times

■ Diabesity (obesity + diabetes) affects more than one billion people worldwide, including 100 million Americans and 50% of Americans over 65.
■ More than half of Americans are overweight, and a full one-third are clinically obese.
■ Recent reports suggest that one-third of people born in 2010 will develop diabetes at some point in their lives.
■ 9 out of 10 Americans will develop high blood pressure before they die.
■ 4 out of 10 people who die each year in the U.S. die of heart disease, and rates of heart disease are projected to double in the next 50 years.
■ Rates of infertility are expected to double in the next decade.
■ According to the World Health Organization, depression is now the leading causeof disability, affecting more than 120 million people worldwide.

Kashi vs eggs

Blog post from http://balancedbites.com/2010/10/kashi-cereal-vs-the-incredible-edible-egg-really.html

Kashi Cereal vs The Incredible, Edible Egg: REALLY?!

I nearly fell over when I saw the latest Kashi commercial touting it’s cereal as having as much protein as an egg. Oh man, they’ve sunk to a new low if they think that their cereal can hold a candle to a whole food from nature. I have to re-paint this nutritional picture for you in an appropriate manner before this nasty rumor about cereal being anywhere near as good for you as an egg perpetuates further.

Take a few moments to just THINK about this:

Exactly what kind of “mission” do
you think these whole grains are on?
1. Cereal is a processed food. An egg is a whole food.
In case you haven’t been reading this blog for very long, we ALWAYS eat whole foods over processed foods. Period. I really was laughing at this commercial and talking back to the television asking, “then why don’t people just eat eggs?!” (Barring allergies, of course!) Oh, that’s right, we’ve been SCARED away from this delicious, whole, nutrient-dense food by our government’s nutritionists and dietitians who bought into the notion that fat was going to kill us. Well, guess what everyone, it turns out that it’s not the naturally occurring fats (see my post on fats here) in things like eggs that’s sending us to an early grave. Quite the contrary, if we ate more eggs, we’d not only be healthier from the nutrition they provide, but we’d likely eat far less of the sugar laden-crap called cereal. That’s right, cereal is crap. Crap that lines grocery store shelves in beautiful, brightly colored, healthy-looking packages. Shoot, eggs come in boring, beige cardboard cartons. I have earned the right to rant like this because I not only ate my way through the cereal aisle hundreds of times in my day, but I’ve now studied nutrition long enough to know better.
2. Cereal, and especially this “healthy” Kashi cereal, is loaded with sugar. An egg has no sugar.
We all remember the dish on sugar, don’t we? Check out that ingredients list on the Kashi cereal. There are THREE different sweetners in there:
“Evaporated Cane Juice Crystals” = SUGAR
“Brown Rice Syrup” = SUGAR
“Honey” = SUGAR
In case anyone was wondering how cereal companies get their grains to taste like something better than the cardboard box, it’s by adding SUGAR! Have you ever seen a box of “All Bran Cereal?” Yeah, there’s high fructose corn syrup in that one. One serving of Kashi Go Lean Crunch cereal contains more than 3 Teaspoons of pure sugar. And, that 37g of total Carbs will do a great number on your blood sugar, especially when paired with skim milk.

Let’s not forget!
This is to say NOTHING of the canola oil or the “whole grains are healthy” claim that’s just about permeated every single American household to the tune of Poptarts “made with whole grains.” I kid you not. Come on, people, are we really that naive?
For more on the deception that’s happening out there in the world of American nutrition, check out this article that was published recently in the Huffington Post by Justin Stoneman, “America: A Big, Fat, Stupid Nation” and my post on the USDA Food Guide Pyramid entitled “We’ve Been Fed a Pyramid Built of Processed Food Bricks.”
I’ll get around to my own post on this sooner or later, but for more information on why grains aren’t all they’re cracked up to be (whole, half, or otherwise) check out one or both of Robb Wolf’s articles:
“Damn Dirty Grains: This Time It’s Personal,” or
“How to Keep Feces Out of Your Bloodstream (or lose 10 pounds in 14 days).”

Training Sept 15

function

Record Row Times:
30 push ups
Row 400 m @ 95%
rest 4 min
25 push ups
Row 400 m @ 95%
rest 4 min
20 push ups
Row 400 m @ 95%
rest 4 min
15 push ups
Row 400 m @ 95%

being

part 1:
A. Back Squat - build to a tough 3 - NOT a 3RM; rest as needed
B. 75 box jumps for time - jump up, step down - 24"/20"
C. Toes to Bar - amrap kipping unbroken; rest 3 min x 3

rest 4+ hours

part 2:
300FY on AirDyne
(record cals in 10 min and BWT)

will

for time:
25 db thrusters - 55#/30#/h
4 rope ascents - 20'
25 db hang squat clean - 55#/30#/h
4 rope ascents - 20'
25 db front squat - 55#/30#/h
4 rope ascents
25 db squat clean - 55#/30#/h

Training Sept 13

function

Clean Grip Dead Lift - build to a tough 4 reps over a 45 min period after a good warm up
(rest exactly 4 min b/t sets - tempo is 32X1)

being

part 1:
100% effort for time:
20 power snatch - 95#/65#
25 CTB chin ups
30 row cals
rest 15 min
100% effort for time:
25 KBS - 2/1.5 pd
20 burpees
Run 400 m
rest 15 min
100% effort for time:
21 thrusters - 95#/65#
21 box jumps - 24/20"
21 cals on AirDyne

rest 6+ hours

part 2:
Row 2 min @ 100%
rest 15 min x 3

will

A. Power Snatch x 1/OHS x 3/Squat snatch x 1; build to a tough set
B. OHS - 3 x 3 - 80%; rest 90 sec
C. on the minute - 3 tough TnG clean and jerk; 6 KBS - 2pd for 10 min
D. HandStand Walk 200 m accumulated

Stop Stressing out - From Chris Kresser

10 ways stress makes you fat and diabetic
October 22, 2010 in Diabesity


In the first part of this series on diabesity, we “got under the hood” to look at the underlying mechanisms of both obesity and diabetes. We’ve now moved on to discussing the environmental and lifestyle risk factors that drive these conditions. In the last article we learned about the top 3 dietary causes of diabesity. In this article, we’re going to see how stress can independently cause both obesity and diabetes.

A huge – and I mean huge – amount of research over the past two decades shows that stress causes both obesity and diabetes in a variety of ways. Studies also show that stress makes it hard to lose weight. This is one reason why some people just can’t seem to lose weight no matter how well they eat or how much they exercise. I believe stress is one of the most important – yet most often ignored – factors driving the diabesity epidemic.

Stress is a bigger problem than you think

Hans Selye, the famous physiologist who coined the term “stress”, defined it this way:

…the nonspecific response of the body to any demand made upon it.

The prominent psychologist Richard Lazarus offers a similar definition:

…any event in which environmental demands, internal demands, or both tax or exceed the adaptive resources of an individual…

Most people only think of psychological stress when they hear the term “stress”. When asked what causes stress, they might say things like losing a job, having a fight with your spouse, driving in traffic or getting audited by the IRS.

While it’s true that psychological challenges like this are major stressors, what many people don’t realize is that stress is also caused by physiological challenges, such as:

insomnia
chronic infections
inflammation
autoimmune disease
environmental toxins
dieting
too much exercise
Even if your levels of psychological stress are pretty low, any of the conditions listed above can provoke a chronic stress reaction in your body. And as we’ll see in the next section, chronic stress can make you both fat and diabetic.

10 ways stress makes you fat and diabetic

When stress becomes chronic and prolonged, the hypothalamus is activated and triggers the adrenal glands to release a hormone called cortisol. Cortisol is normally released in a specific rhythm throughout the day. It should be high in the mornings when you wake up (this is what helps you get out of bed and start your day), and gradually taper off throughout the day (so you feel tired at bedtime and can fall asleep).

Recent research shows that chronic stress can not only increase absolute cortisol levels, but more importantly it disrupts the natural cortisol rhythm. And it’s this broken cortisol rhythm that wreaks so much havoc on your body. Among other effects, it:

raises your blood sugar
makes it harder for glucose to get into your cells 1
makes you hungry and crave sugar
reduces your ability to burn fat
suppresses your HPA-axis, which causes hormonal imbalances
reduces your DHEA, testosterone, growth hormone and TSH levels 2
makes your cells less sensitive to insulin
increases your belly fat and makes your liver fatty
increases the rate at which you store fat
raises the level of fatty acids and triglycerides in your blood
Each one of these consequences alone could make you fat and diabetic, but when added together they’re almost a perfect recipe for diabesity.

Our bodies aren’t made for chronic stress

One of the reasons chronic stress is so destructive is that our bodies didn’t evolve to deal with it. We’re set up to handle short-term, acute stress fairly well. In paleolithic times, this might have been caused by getting chased by a lion or hunting for our next meal. In fact, this type of stress may even be beneficial for our bodies because it improves our ability to react to the challenges of life.

What we’re not adapted for, however, is the chronic, unrelenting stress that has become so common in modern life. This type of stress provokes feelings of hopelessness and helplessness – what psychologists call a “defeat response”. And it’s the defeat response that leads to increased fat storage, abdominal obesity, tissue breakdown, suppression of the immune system, and all of the other effects I listed above that directly cause obesity and diabetes.

A closer look at insomnia, dieting and exercise

I’d like to take a closer look at three often stressors that can make us fat and diabetic: insomnia, dieting and exercise.

More than a third of American suffer from insomnia, with 42 million prescriptions for sleeping medications filled in 2007. Several studies show that sleep deprivation elevates cortisol and makes it more likely that you’ll get fat and develop diabetes.

A very recent paper showed that restricting sleep to 5 hours a night for just one week significantly reduces insulin sensitivity. Another study earlier this year showed that even one night of sleep loss increased appetite in young, healthy adults. Sleep restriction is associated with impairment of carbohydrate tolerance, and research has shown that a loss of 3 hours of sleep each night causes a weight gain of 4-5%.

It’s estimated that between 50-60% of Americans are dieting at any given time. That’s a huge number. And while it may seem counter-intuitive that dieting contributes to obesity and diabetes, it makes perfect sense when you understand that dieting is a stressor that disrupts our cortisol rhythm.

A 2001 study showed that “cognitive dietary restraint” (translation: stressing about food or doing overly restrictive diets) raises your cortisol levels. Studies have also shown that caloric restriction – as is common in low-fat diets – increases cortisol levels. And a recent study reported on by Stephan Guyenet at Whole Health Source found that caloric restriction is especially harmful when combined with sleep deprivation.

Finally, although not common in the general population, too much exercise can also predispose you to weight gain and diabetes by raising cortisol levels, breaking down muscle tissue and increasing fat storage. This is especially true if cortisol levels are already elevated or disrupted by other stressors like gut infections, insomnia, food toxins or psychological factors.

It’s not uncommon (in the paleo/fitness subculture, at least) to encounter someone who eats well and exercises their brains out, but cannot lose weight. In fact, several of my patients fall into this category. They are often surprised when I tell them they need to exercise less if they want to lose weight and recover their health. What they may not realize is that cortisol is a catabolic hormone. It breaks the body down.

While this might sound like a good thing for those trying to lose weight, it’s not. Muscle tissue is metabolically active and actually helps us lose weight. A reduction of lean muscle tissue may drop a few pounds in the short-term, but it will predispose you to weight gain in the future by impairing your metabolism. (This is another reason why caloric restricted diets, which break down muscle tissue, don’t work in the long-term and even make things worse.)

So if you’re struggling with weight or blood sugar control, don’t diet, get plenty of sleep and take it easy with exercise. You’ll be a lot better off.

Talbot, Shawn. The Cortisol Connection: Why Stress Makes You Fat and Ruins Your Health, and What You Can Do About It. Hunter House. 2007. pp. 85-86 ↩
Talbot, Shawn. The Cortisol Connection: Why Stress Makes You Fat and Ruins Your Health, and What You Can Do About It. Hunter House. 2007. pp. 85-86 ↩

SLEEP

9 Steps to Perfect Health – #8: Get More Sleep
March 18, 2011 in Perfect Health | 8 comments


Print This Post
Insomnia has reached epidemic proportions. It’s estimated to be the #1 health-related problem in America. More than 1/3 of Americans have trouble sleeping every night, and 51% of adults say they have problems sleeping at least a few nights each week. 43% of respondents report that daytime sleepiness interferes with their normal daytime activities.

These problems are getting worse, not better. The number of adults aged 20 to 44 using sleeping pills doubled from 2000 to 2004, and the number of kids ages 1-19 who take prescription sleep remedies jumped 85% during the same period. Prescriptions for sleeping pills topped 56 million in 2008 – up 54% from 2004 – with over $5 billion in sales in 2010.

This isn’t surprising in a culture that values productivity and activity above all else, and is almost scornful of rest and relaxation. “Resting” for many people means watching TV, browsing the internet or engaging with some other kind of electronic device that is anything but restful for the brain and the body. We have not only forgotten the value of rest, we have forgotten how to do it.

You cannot be healthy without adequate sleep. Period.

Unfortunately for us, the body hasn’t forgotten the importance of sleep. It’s absolutely essential for basic maintenance and repair of the neurological, endocrine, immune, musculoskeletal and digestive systems. The hormone melatonin naturally increases after sundown and during the night in a normal circadian rhythm, which increases immune cytokine function and helps protect us agains infection. (This is why you’re so likely to get a cold or flu after not sleeping well for a few nights.)

In fact, sleep is so important to our overall health that total sleep deprivation has been proven to be fatal: lab rats denied the chance to rest die within two to three weeks.

Among other things, a full night’s sleep:

enhances memory and mental clarity
improves athletic performance
boosts mood and overall energy
improves immune function
increases stress tolerance
When things fall apart: how sleep deprivation destroys your health

Fewer than 6 hours of sleep per day is associated with low-grade chronic inflammation and worsening insulin resistance, as well as increased risk for obesity, type 2 diabetes and cardiovascular disease (CVD).

This is highly significant in light of a recent cross sectional study demonstrating that nearly one-third of US adults get less than 6 hours of sleep per 24 hour period.

Inadequate rest impairs our ability to think, to handle stress, to maintain a healthy immune system and to moderate our emotions. It’s associated with heart disease, hypertension, weight gain, diabetes and a wide range of psychiatric disorders including depression and anxiety.

The following is an abbreviated list of some of the more damaging effects of sleep deprivation:

Impaired immune system: a study from the University of California found that even modest sleep loss weakens the immune systems response to disease and injury.
Overweight and obesity: Recent studies have shown that even one night of poor sleep can result in dramatic changes in appetite and food intake. Others have shown that restricting sleep to 5 hours a night for just one week impairs carbohydrate tolerance and insulin sensitivity. Researchers now believe that sleep deprivation is the single best predictor of overweight and obesity in children – which has become an alarming problem. Finally, a brand-new study shows that not getting enough sleep causes fatty liver disease.
Cognitive decline: sleep deprivation negatively impacts short-term and working memory, long-term memory and the generation of nerve cells – all of which effects our ability to think clearly and function well.
Mood and mental health: anyone who has had a few nights of poor sleep can tell you that insomnia is associated with depression. Insufficient sleep shuts down the pre-frontal cortex and can cause or exacerbate a number of psychological conditions, ranging from anxiety to PTSD to depression.
Systemic inflammation: as I already mentioned above, sleep deprivation causes chronic, low-grade inflammation. And we now know that inflammation is the root of all modern disease.
Increased risk of death. Last, but certainly not least, not getting enough sleep reduces your lifespan.
Of course we could go on. There’s really no disease or medical condition that sleep deprivation doesn’t either contribute to directly or make worse.

I firmly believe that lack of sleep and stress are the two biggest health challenges we face today. If you’ve been reading this series (and this blog over time), you know how much value I place on proper nutrition. But it’s much easier for most people to make changes in their diet than it is for them to improve their sleep and manage their stress.

And here’s the thing: you can eat a perfect diet and take all the right supplements, but if you’re not sleeping well and managing your stress, all bets are off. I see this every day in my private practice.

How to get a good night’s sleep

Before we get into natural tips on improving sleep, I want to say a few words about sleep medications. In spite of their popularity, they are not without risk – including dependence, rebound insomnia, drowsiness, memory loss, bizarre sleep walking behavior, changes in brain chemistry, constipation and much more.

On the other hand, there is a point at which the harmful effects of sleep deprivation start to outweigh the potential adverse effects caused by sleeping pills. This is when I believe sleep meds should be used as a last resort, presuming all non-drug approaches have failed. Once you get into extreme sleep debt, it can be difficult to make it out without some biochemical assistance.

That said, there are many ways to prevent this from happening in the first place and to naturally improve the quality of your sleep if it’s poor.

Reduce your exposure to artificial light
Artificial light disrupts our circadian rhythm and throws off our sleep. Just a single ‘pulse’ of artificial light at night disrupts the circadian mode of cell division, which can not only impact our sleep, but also increase our risk of cancer. Another study showed that the blue light emitted from alarm clocks and other digital devices suppresses melatonin production in a dose-dependent manner.

Follow these tips to avoid light exposure:

Don’t use a computer for 2 hours before going to bed. No staying up late on Facebook and Twitter!
Use blackout shades to make your bedroom pitch black.
Cover your digital alarm clock or get an analog clock.
Turn off all digital devices that glow or give off any type of light.
If you can’t do these things for some reason, use a sleep mask.
Don’t be too full – or too hungry
Some people sleep better after eating a light dinner. This is especially true for those with digestive issues. Others – like those with a tendency toward hypoglycemia – do better with a snack before bed (and possibly even during the night).

Go to bed earlier
You’ve all heard the saying “an hour before midnight is worth two hours after”. It turns out there is some truth to that. When you fall asleep, you go through a 90-minute cycle of non-REM sleep followed by REM sleep. But the ratio of non-REM to REM sleep within those 30 minute cycles changes across the night. In the early part of the night (11pm – 3am), the majority of those cycles are composed of deep non-REM sleep (stages 3 and 4) and very little REM sleep. In the second half of the night (i.e. 3am – 7am) this balance changes, such that the 90-minute cycles are comprised of more REM sleep (the stage associated with dreaming) as well as a lighter form of non-REM sleep (stage 2).

What’s important about this is that deep stage 3 and 4 sleep is where our body regenerates and repairs tissue and engages in other restorative processes. If we don’t get enough deep sleep, we can’t rejuvenate and heal.

So you say you’re a night owl?
Patients often tell me they’re “naturally” night owls, and they’ve always preferred to stay up late and sleep in. But in truth there’s nothing natural about this. For millions of years of human evolution sleep patterns remained in synch with the daily variation in light exposure. We rose with the sun, and went to be soon after sundown. This is what our bodies are adapted for.

In almost all cases, having a lot of energy late into the night is a sign of a disrupted circadian rhythm. Normally, cortisol should be high in the morning and taper off throughout the day and into the evening. This gives us the energy we need to wake up in the morning, and allows us to start winding down after dark so we’re ready to sleep. In people who’ve been exposed to significant chronic stress, this rhythm goes haywire. They have low cortisol in the morning (which makes it very hard for them to get going) and high cortisol at night, which gives them that late second wind. While drinking several cups of coffee in the morning mitigates the morning fatigue to some degree, it also perpetuates the pattern by revving them up in the afternoon and evening.

When I treat these so-called “night owls” for cortisol and melatonin rhythm dysregulation, one of the first things they report is feeling tired at night. And that’s a good thing! It takes them a while to adjust their lifestyle, but ultimately they’re better off for it.

For more good recommendations on improving sleep, read Mark Sisson’s Definitive Guide to Sleep.

When good sleep hygiene isn’t enough

I’m reluctant to make any recommendations about supplements and nutrients for sleep problems, because the decision about what to take depends on what the underlying cause of the problem is in the first place.

In general, though, magnesium is a good choice. Most people are deficient in it and it is not toxic at daily doses up to 800 mg. It’s also cheap and easy to find. I prefer the chelated forms of magnesium like glycinate and malate, but others like a product called Natural Calm which is mixed in warm water before bed. Be careful – it can have a laxative effect.

Melatonin is another commonly used sleep aid. But I don’t recommend it for anything more than emergency, short-term use. Why? Because melatonin is a hormone. Taking any supplemental hormone disrupts our natural regulatory mechanisms of that hormone and throws our internal production of it out of whack. This can create dependence over time and disrupt our circadian rhythm, which is crucial not only to sleep, but to overall health.

What I recommend instead to all of my patients with sleep issues – and what I use myself – is a program called Rest Assured. The premise behind the program, which I agree with completely, is that the most important factor in getting a good night’s sleep is managing stress during the day.

Most of us run around like chickens with their heads cut off all day, and then wonder why we can’t fall right asleep as soon as our head hits the pillow. If our nervous system has been in overdrive for 16 hours, it’s unrealistic to assume that it can switch into low gear in a matter of minutes simply because we want it to. Of course this is why sleeping pills are growing in popularity each year.

The Rest Assured program has simple, easy-to-follow breathing and movement exercises designed to promote daytime relaxation and a good night’s sleep. It helped me and my patients tremendously. You can try a sample exercise (audio and pictures) here.

Do you have trouble sleeping? What has worked for you? Leave a comment under the “Sleep More Deeply” post on my Facebook page.

Training Sept 8

skinny Becky


function

10 sets:
10 COVP chin ups
rest 30 sec
15 squats
rest 60 sec

being

for time:
50 box jumps - 30/24"
Row 400 m
50 KBS - 2/1.5 pd
Row 400 m
50 Double Unders

will

part 1:
4 sets @ 100%:
30 sec amrap clean and jerk - 115/80#
30 sec amrap box jumps - 24/20"
30 sec amrap KBS - 2/1.5 pd
30 sec amrap burpees
Rest Walk 12 min b/t sets

rest 4+ hours

part 2:
Run 400 m @ 90-95%
rest 5 min
Run 600 m @ 90-95%
rest 6 min
Run 800 m @ 90-95%
rest 7 min
Run 400 m @ 95-100%

Training Sept 7

function

for time:
15 tough push press
30 back extensions
50 double unders
12 tougher push press
20 back extensions
50 double unders
9 toughest push press
10 back extensions
50 double unders
(add weight to push press/set - you should have to fraction all sets to 3-5's/set)

being

7 sets:
3 heavy hang power clean TnG
10 burpees AFAP
Run 150 m @ 90-95%
rest walk 5 min b/t sets

will

part 1:
Swim 20 min free style @ Z1 pace

rest 4+hours

part 2:
10 R KB snatch
rest 30 sec
10 L KB snatch
rest 1 min x 3
+
Handstand Walk practice - 15 min
+
AMRAP Double Unders in 25 sec
rest 35 sec x 6
+
30 TGU - slow and steady

Training Sept 6

http://www.youtube.com/watch?v=P6EVqSMczXE

function

A1. pronated medium grip chin ups @ 31X0; 3-5 x 4; rest 90 sec
A2. weighted dips @ 30X1; 3-5 x 4; rest 90 sec
B. 10 db walking lunges unbroken - 5/leg; rest 30 sec x 5 - same weight per set
C. tabata sit up anchored - total reps

being

A. Front Squat @ 30X0; 4,4,3,3,2; rest 5 min
B. 25 COVP chin ups unbroken; rest 3 min x 4

will

part 1:
15 TnG squat clean - 115#/80#
45 sec airyne @ 90-95%
rest 6 min actively b/t sets x 5

rest 4+ hours

part 2:
Row 1K @ 90-95%
rest 12 min x 3