MAKE-UP CHALLENGE WOD:
1 set max pull-ups
1K Row for time
1 set max reps Overhead squat 95/65#
OR
REGULAR WOD:
Strength:
EMOM 10
2 position Snatch
Position 1: High Hang
Position 2: Floor
Each rep must be completed without dropping the bar. Floor position should be touch and go.
Conditioning:
5 Rounds
7 Front Squats 205/145 (NO RACK)
10 Strict Pull Ups
Row 400m
If you can't do strict pull-ups, use a band.
NO KIPPING TODAY!
Extra Credit:
Tabata Hollow Rocks
CHALLENGE SAMPLE EATING:
Mike H. Sample Eating:
Breakfast 7am
Egg scramble (3 eggs, 1 sausage patty, yellow pepper all cut and scrambled together then
topped with 1/2 avocado, salsa)
Fruit Punch Spark from Advocare
Multi vitamin and 2000IU of vitamin D.
WOD 8:30-9:30am
POST WOD Recovery 10:00-10:30am
1 serving Progenex Recovery with 4oz coconut water and 8oz water
Lunch 12:30pm
2-3 slices of Meat (ham or turkey from Costco rolled up with mustard in the middle)
2 Handfuls of homemade trail-mix (raw almonds, raw walnuts, unsweetened coconut flakes). Coconut flakes must be unsweetened. We buy the bulk bag of raw, unsalted almonds and walnuts from Costco
1 apple
Snack: 2:30pm
Coffee (1 cup coffee with 1 tsp coconut oil, 1oz coconut coffee creamer, 1tsp vanilla extract, 1tsp coconut sugar) and 1-2 handfuls of homemade trail mix from above.
Dinner 6-7pm
1 chicken/apple sausage from Costco pan fried with olive oil, peppers and onion. Steamed broccoli with butter and sea salt.
1-2 handfuls of raw almonds.
Other:
I drink water all day long, shooting for 128oz a day.
I have a big glass of red wine 2-3 nights a week with dinner. If I'm feeling hungry I typically have a handful of the homemade trail mix. If it's in the middle of the day and I'm working out at 4:00, I usually eat 1/2 apple with my 2:30 coffee snack. Somedays I take a 1/2 hour nap around 1:30. I typically go to bed at 10:00pm and get up at 5:45am. If I don't work at the fire station the next morning, I typically stay up till 11:00pm and sleep till 7:00am. If I feel hungry in the evening around 8 or so, sometimes I brush and floss my teeth way early so I won't eat junk ; )
Alterations:
Lunch may be a big salad with peppers, avocado, walnuts, meat (maybe leftovers from dinner the night before). Dressing is olive oil and balsamic vinegar. Dinner: We usually have a protein source with steamed veggies and good fat sources (coconut oil, olive oil, nuts). Maj typically makes dinner recipes from paleomg.com as well. We use cauliflower rice at least once a week as a part of dinner.
