Above: We are pushing protein. Why? It’s the only nutrient that can build and maintain muscle, which we know is the “new” (what’s old is new, right? My grandmother was SO STRONG!) longevity trend. Not so new to us, but we’ll ride the coattails too. After having looked at many of your diets and inquired about breakfasts, we KNOW we’re under nourished in this macronutrient, and while we’re huge fans of natural foods, with many of you a “hack” is necessary. Here’s one that’s forgiving and yummy and you can make it with your normal whey protein powder. Try it!
WORKOUTS FOR THE WEEK
MONDAY
Our four rounder will see
- Jumping pull ups (we need to do this more – y’all forgot how!)
- single DB hang clean
- high rep wall balls
Then, work on sets of 3 hang power clean and push press/jerks getting ready for our 2/13 Grace “test”.
WEDNESDAY
Test day! Show up!
A 3 rep max DL, or a 5×3 if we’re not up to testing.
Thrusters and body rows in a superset will follow the DL.
Finally, a hunky set of shoulders and core to finish out the week. Wall planks/walks and situps.
FRIDAY
We’ll start with a DB floor press, then split up in two groups and work through 4 x 5′ AMRAPs of cardio and Grace practice.
We need to ramp up our level of comfort with working while tired.
Then a few days off, rinse and repeat!