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Don’t forget – our ‘Naughty or Nice’ Charity Workout is just under two weeks away.
Please show your support and come out for a great cause – do it for the kids!
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Mindset:
“Conditions are never perfect. ‘Someday’ is a disease that will take your dreams to the grave with you…. If it’s important to you and you want to do it ‘eventually,’ just do it and correct course along the way.”
–Tim Ferriss
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Nutrition:
Battling Type 1 Diabetes with Lifestyle Adjustments
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Movement:
A. MWOD:
Front Rack Mobility
B. Weightlifting:
1-1-1-1-1
Clean & Jerk
*Start at 70% of 1RM Clean & Jerk and perform 5 singles, increasing in weight with each lift. Do not increase weight if you miss. If you miss twice, go down in weight. The purpose of this is perfect technique at a heavy load.
*No press outs.
*Power Clean + Front Squat is allowed.
C. Metcon:
For total reps –
1min Power Cleans (135/95)
1min Shoulder to Overhead (135/95)
2min Power Cleans
2min Shoulder to Overhead
3min Power Cleans
3min Shoulder to Overhead
*Score is total reps completed.
Front Rack Mobility
B. Weightlifting:
1-1-1-1-1
Clean & Jerk
*Start at 70% of 1RM Clean & Jerk and perform 5 singles, increasing in weight with each lift. Do not increase weight if you miss. If you miss twice, go down in weight. The purpose of this is perfect technique at a heavy load.
*No press outs.
*Power Clean + Front Squat is allowed.
C. Metcon:
For total reps –
1min Power Cleans (135/95)
1min Shoulder to Overhead (135/95)
2min Power Cleans
2min Shoulder to Overhead
3min Power Cleans
3min Shoulder to Overhead
*Score is total reps completed.
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Post WOD Recovery:
Reverse Hyper – 2×15
Banded Hamstring Stretch – 1min/side
