How’s your lungs?
after Fran i was burning lung for a few hours… but recovered quick using 3fu3l and a spinach, hard boiled egg, bacon and steak salad. We tend to forget about recovery and nutrition after we work out. Kevin Ogar was educating me on “gains” and refuelling. This man eats like the world will end tomorrow and trust me it works. keep the food clean, nutrient dense and don’t shoot yourself if your crash out for a meal just pick it back up and move forward. Eating is an enjoyable experience and should be treated as such, if you stress and push past what you can handle you will breakdown and you will not enjoy it. Search recipes, talk to friends about what they eat, test foods out to see how they affect you and if they work stick with that.
My rules for nutrition are simple, keep it to real food, (not processed) eat until you are full but not over full. Eat when you are hungry, plan ahead, don’t be afraid to ask to sub foods when eating out and don’t stress if you cheat just limit when and what you cheat with!
Links I enjoy for recipes
http://civilizedcavemancooking.com/
And now for the Workout
This one comes from Gustavo Marquez
aka #CashmereKid aka #theBoss
and Miranda Olroyd
aka #BossLady
Buy In:
EMOM
5 Snatch
10 wallballs
Focus:
Bench Press APRE3
6 Reps 50% of 10 Rep Max
3 Reps 75% of 10 Rep Max
ME 100% of 10 Rep Max
ME Based off of 3rd Set
work off numbers from last week
if you got less than 10 by 3 or more on final set then start 5-10lbs lighter this week
if you got 8-12 start at finishing weight and if you got 13 or more on final set go up 5-10lbs to start.
***unless your just starting then find a 10 rep max and get started***
WOD
20min of the following
30 sec ME Ski Erg
30 sec rest
30 sec WallBalls
30 rest
Cashout:
3xME Iron cross holds with 10lb weights (seated)
1 min rest between
(once you break hold stop and rest)
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