7-22-14

Here are some basics on protein. Please feel free to ask questions. If I don’t have the answer, I have some friends that are way smarter than me when it comes to nutrition.

“We need a smaller white board”

Fitness:

A1. BB Upright Row 10-12 x 4 @ 3010 rest 20 sec
A2. Strict Pullup 2-3 x 4 @ 41×1 rest 1-2 min
+
400m run
15 KBS
3/5 Supinated Pullups
rest 2:00 min x 4

Competition:

A1. RDL 5-7 x 4 @ 21×1 rest 30 sec
A2. Dips 8-10 x 4 @ 31×1 rest 1-2 min
B. Reverse Lunges 7 each leg x 4 rest 1-2 min
+
5 rounds @ 85%
3 TnG Power Snatch (Tough)
2 Rope Climbs
6 T2B
8 pistols (4 per leg)