Tuesday

121112

5 Rounds for Time:
Light Pole Sprint
2 Muscle Ups
4 Turkish Get Ups (each Arm)
8 Toes to bar

Great article from opt:

 

Hydration

 

Everyone knows just how important hydration is to essential metabolic processes, but just how important is hydration to performance athletes?  Think on this:

• At just 1% dehydration, you are looking at a performance hit of up to 10-12%.  For a 75kg athlete, this is a 750mL loss.  
• 2% dehydration have affect short/long term memory and slow reaction times
• Increased protein intake (remember last week? ) requires an increased need for hydration for both metabolism and clearance of ammonia/BUN.

What about "drinking to thirst"?  Thirst is a symptom of dehydration, and a survival mechanism; when this kicks in we are already at about 2% dehydration. 

 

Does food play a role in hydration?  Yes, most definitely: 20-25% of our water intake comes from whole food.  Add these water & nutrient dense food to your intake:

• Celery: 96% water; contains Na, K, Mg, Ph, Fe, Zn
• Watermelon 95% water; contains vitamin C (high in fructose, keep it PWO!)
• Bell Peppers, 92% water, contains vitamin C
• Cucumber: 95% water, contains Ca, Mg, K
• Cantaloupe: 90% water, contains K

Drink H2O frequently, and often; ½ BW in ounces daily.(165lbs=90oz=2655mL).  Track your own intake, see where you are at, and add nutrient dense, high-water content whole foods for optimal performance.

 

Saturday

120812
Someday I will go here:



Strength:
Back Squat 1 set of 8 70%, 1 set of 5 at 80% 1 set of 3 at 85% 3 sets of 2 at 90%

Conditioning:
13 Min AMRAP
3 Extra Range of Motion HSPU
6 Pull Ups
9 burpees

Friday

120712


Strength:
Work to a tough single power snatch
Close grip Bench Press 3 sets of 5......Grip is same as push press

Gymnastics:
Walk 200 Feet on Hands

Thursday

120612

An interesting article: http://thelifestyleleprechaun.wordpress.com/2012/12/03/mmm-may-i-have-some-poison-with-that/
I would like to see the research behind it but still pretty entertaining.

Strength and Conditioning:
20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps

Wednesday

120512

Strength:
Push Press 4 sets of 10
Hang Snatch 5 sets of 5
Hang Clean 5 sets of 5

Conditioning
10 Min AMRAP
1 Toes to Bar
2 HR Push up
3 Toes to Bar
4 HR Pushups
keep increasing by 1 rep till time expires

Tuesday

120412
Not for Time:
20 Muscle Ups
40 HSPU
80 GHD's