151203 Thursday – 6:00pm Supplements: When & Why?
December 3, 2015 @ 6:00 pm – 8:00 pm
- Correct macronutrients for you and your training
- Timing your supplements and food
- Sport specific supplementation
- Athlete specific supplementation
- Get Lean and Stronger at the same time.
- Build muscle without putting on excess fat.
- Masters nutrition needs
Mobility: Ankle mobility
Skill Practice Warm Up: None
Super Set: none
Metabolic Conditioning: “Plenty of Gas in the Tank”
4 rounds for time. 40 minute time cap.
400m run (Health: 200m run)
20 wall ball (Performance: 20lb/10ft, Athletic*: 14lb/9ft, Novice: 10lb/8ft)
10 dumbbell power snatch left hand, 10 reps right hand (Performance: 45lbs, Athletic *: 30lbs, Health: 20lbs)
5 overhead squats (Performance: 95lbs, Athletic *: 63lbs, Health: 33lbs)
Row (Performance: 400m, Athletic*: 300m, Health: 200m)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 25 – 35 minutes. Scale Up: 5 rounds, 53/35 KB snatch, & 135/93 for the OHS for an extra challenge).
Log your results online by clicking here.
Compare to: November 29, 2014
Coaching Tips: This is a long one! Pace the first couple rounds accordingly (do not sprint). Take your time on the wall balls and burpees so that you can get through the dumbbell snatches and the OHS at a good pace. Take care not to sprint to the finish on the first 4 rounds of the row (so you don’t end up walking on the next round’s run).
Optional ‘Cash Out’: none