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Mindset:
“Anything in life worth having is worth working for.”
–Andrew Carnegie
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Nutrition:
Invest in a standalone freezer. – Making your meals in bulk, or buying your meat in bulk, and then freezing them for later use is a way to keep a healthy lifestyle economical. It forces you to plan ahead which gives you a better shot at success. (this one is for you, Jeff)
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Movement:
A. Warm-Up:
Three rounds: 10 PVC Good Mornings, 10 Empty Barbell Back Squats, 10 Empty Barbell Sumo Deadlifts
B. Weightlifting:
Wide Stance Box Squat – 10 sets of 3 @ 50% of Tuesday’s Heavy Single
*The focus here is speed while maintaining perfect form, not weight on the bar.
*Be explosive coming off of the box.
*Here’s the demo video for anyone that missed it: https://www.youtube.com/watch?v=p3tPpz1rmSs
C. Metcon:
15min Ascending Ladder:
3 Handstand Push-Ups
25 Double Unders
6 HSPU
25 DU
9 HSPU
25 DU
…etc.
*HSPU scale = Hand Release Push-Ups *Double Under scale = 50 Single Unders
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Post-WOD Recovery:
Foam roll anything that hurts
