August 26 2015

The 24-Day Challenge is a comprehensive supplementation and nutrition program designed to give your body the jump start it needs to help you reach your goals. There’s something for everyone – whether you are looking for weight management, energy, overall body composition or overall wellness. So join the journey to feel better, look better, and perform better with the AdvoCare 24-Day Challenge!

Please contact Jamie Jeffreys or Jayne Jeffreys if you would like more information.

Fitness:

Barbell Technique Work-10-20 min
+
A1. L Seated DB Press 8-10 x 5 @ 31×1 no rest
A2. SA FC x 5 (Length of parking lot; down and back with each hand)
+
6 sets
200m run or row
rest 1 min
+
3 sets
Hamstring Stretch 30 sec per side
Couch Stretch or Wall Stretch 20-30 sec per side

Competition:

A. Snatch (below the knee+from floor) x 4 rest 10 sec; rest 2 min**Masters Males sub the clean for the snatch**
B. **OHS Practice for Male Masters** 10-12 x 4 @ 31×1 rest as needed
B. **Non Masters** Snatch Balance 1-2 x 5 no tempo rest as needed
C1. C2b Pullup (F)7-9/(M)10-15 x 4 rest 1 min
C2. OH Walking Lunge 4 per leg x 4 (1 sec pause with knee on the floor) rest 2 min(HTLW)