Nutrition: Well done to everybody who completed the Nutrition Challenge for the month of May. We will be following you up for a final consultation and to ask for feedback on the Challenge over the course of the week. Look out for a detailed summary of the challenge once we have had a chance to review everyone’s progress in the coming days.
Clash on the Coast: The first three of fifteen event released videos will be published on our YouTube channel and on our Facebook page today. Start preparing your teams!
Today’s workout is a re-test from Tuesday, April 22nd. You can find your last results – here. Please do your best to come in for the re-test as it not only allows you to individually measure your progress but provides us with an opportunity to collect some valuable data with respect to how we program your training.
Perform the following challenges in any order:
3RM Front Squat
1RM Power Clean
2RM Push Press
1RM Weighted Pull-up/Chin-up
*There are no time limits on any of the challenges however you should aim to complete them all in within the session. Combine the Power Clean and Push Press to save time if you wish.
Nutrition: For anyone who is struggling with which proteins to eat, please check out this link – Incomplete vs. Complete Proteins
AMRAP in 20 min of:
1 round of Cindy (5 pull-ups, 10 push-ups, 15 squats)
5 Hang Power Cleans (choose own weight)
Score = total kg lifted.
For those of you who are keen to fast forward your progress, please check out our post – Individualised Programming.
A. Pick from one of the following:
1. 30 Muscle-ups for time.
2. EMOM for 10 (MU, Pull-up, Ring Row etc.), choose your own reps.
3. EMOM for 10 min. 1 x legless rope climb 15ft.
*Pick an option that works a weakness.
B. 8 x Tabata intervals of:
Rest 30 sec.
Rest 30 sec.
Nutrition: Last week of the challenge! Let’s make this the best week so far and see how good you can feel when your nutrition and training are both moving in the right direction.
For load and time:
10-8-6-4-2-4-8-6-10 Front Squats
*Increase the load for each round up until the round of 2 reps and then decrease the load back through the same weights until the round of 10 reps. For example one partner will start with ten squats while the other runs. Once both partners have completed 10 squats and the run the weight is increased for the round of 8 and so on…
*Front Squat is taken from the deck.
Choose from ONE of the following benchmark workouts:
Three rounds for time of:
21 KB Swings 24/16kg
*16 minute cut off.
Five rounds for reps of:
Bodyweight Bench Press
*Move straight from the bench to the pull-ups and rest between rounds.
Five rounds for time of:
15 Overhead Squats 42.5/30kg
A. Work to a heavy hang clean (12 min)
B. Two rounds for time of:
15 Hang Power Clean (use about 80% of Part A.)
17 minute cut off.
Please check out our newest article: Staying Motivated
Nutrition: For those of you who are struggling with cravings. I found it easier to adhere to a nutritious diet by mentally recalibrating what I considered to be edible/food – many of the foods that cause cravings while tasty, are barely if at all more nutritious than a long list of things you would never consider eating. When I started making positive changes to my diet I found it easier to remove the poor choices from my food vocabulary than to consider them a sometimes food, because you know what happens – sometimes turns into all the time very easily. This is a very black and white approach that may not work for everyone but it certainly helped me. Chris.
AMRAP in 20 minutes of:
5 Unbroken cycles of Deadlift + Hang Power Clean + Front Squat + Push Jerk + Back Squat + Push Jerk (movements may be combined/choose own load)
*Unbroken means only touch and go at the ground and no dumping at any point. You may rest anywhere you like other than the ground.