Prehab/activation: SMR - overhead rib mobilization with lacrosse ball 3x30 seconds sleeper stretch 2x10 banded reverse flys -then- Work to a heavy set of 5 in Pendlay Row -alternate with sets of max quality reps evil wheels. Collect 5 sets total. -then- AMRAP in 15 minutes: (5,10,15...) Wall-balls (20/14) Power Cleans (95/65) Shoulder to overhead (95/65) (or 40%) (If you complete the round of 25, then stop and mark the time)
Competitors Program Week 4, Day 2: Work to a heavy double in Push-Press -then- Collect 5 total sets of doubles at 85-90% including those you performed while working to your max -then- For time: 21-15-9 Deadlifts (225/155) (or 55-65%1RM) Handstand Push-ups -then- Run 800m -then- 21-15-9 Power Cleans (135/95) (or 55-65%1RM) Ring dips (*only use one bar) -then- *optional 6 sets of airdyne sprints 1 min light effort 30 seconds sprint 1 min rest
This is the best summary of the "Eat to perform" philosophy that I've seen. I'd HIGHLY recommend that while everyone is doing the whole 30 (or even if you aren't) to follow this protocol. We'll discuss it more soon.
Basic Guide to Eat to Perform - Wine to Weightlifting www.winetoweightlifting.com Basic guide to Eat to Perform, an ideal diet for those who Crossfit or do any sort of weight training or resistance training. Diet is based on carb loading around your workouts and not restricting anything.