Hey Folks!
Awesome work today – the morning crew had some ridiculous scores this morning. That Clean and Jerk bar got heavy fast. It’s important to practice picking up something heavy, properly, when you’re breathing heavy. Being able to brace your “core” and be explosive while out of breath is a big deal… and it’s crucial to most athletic endeavours.
If you haven’t had a chance to check out the Biosteel stuff, give the samples a try, they’re relatively inexpensive, and see if you notice a difference with how you look, feel and perform. Or if you notice a difference between it and whatever else you’re taking right now. Do keep in mind the cost of Biosteel is typically more than your standard whey, though if you’re a small(er) person (i.e. ~150lbs) then the advanced recovery ends up giving you 60 servings for $80, which is pretty darn good.
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WARM UP
HEALTH
Deadlift 2×5
*Try to add weight to last weeks lifts, unless you felt weak, then stay the same 🙂
LONGEVITY
8 Bench Press @65-75%
METCON
For time:
30-calorie row
30 box jump overs, 24 / 18 in.
30 deadlifts, 180 / 120 lb.
30 wall-ball shots, 20 / 14 lb.
30 ring dips
30 wall-ball shots, 20 / 14 lb.
30 deadlifts, 180 / 120 lb.
30 box jump overs, 24 / 18 in.
30-calorie row
***13 Minute CAP.
COOL DOWN
Stretch – Hamstrings, Calves, Pecs, Forearms