Skill
Tabata Double Unders
WOD
In teams of two complete for time:
DU, 50-40-30-20-10
Wall Balls, AMRAP
While Partner 1 performs DUs, partner 2 performs WBs. The WOD is completed when both athletes have performed the prescribed number of DUs. The total number of WBs will be deducted from total time.
Rest 5 mins
Tabata Sit ups
For Load:
3 Position Snatch (Top-to-bottom)
3 Position Clean (Top-to-bottom) + Jerk
Good Morning, 5-5-5
MAKE-UP
MOBILITY
REST
Dissecting the Cheat Meal
“Cheat” meal—a very common term throughout the nutrition and fitness industry. But what exactly does this mean? Is it allowed? Does it destroy any semblance of physique or fitness in a single sitting? Let’s break down exactly what it is, what it should not be, and what it should be:
What Is It? Generally speaking, this is when one “deviates” from either normal intake, or their “diet”. Before we move on, which one of those do you think is associated with an unhealthy association with food? It’s actually a loaded question, as they both are a, a little. The desire to “cheat” means you are unsatisfied with your food.
What is Should Not Be, Part I: A complete bailing-off-the-bandwagon, train-derailment, from an (assumed) clean nutritional intake. A preemptive strike of a plate of potato skins, with a central blow of a large pizza backed up by 4 pitcher of beer is not a cheat meal. It’s a veritable gluten and glycoalkaloid slaughter. On a serious note, think about how this would actually affect digestion, recovery, inflammation, and hormone secretion.
What It Should Not Be, Part II: Actually thought of as a “cheat”. Why? That’s permission to fail. What are you cheating from? A clean, nutrient dense intake? That makes zero sense. Our emotional connection with food strongly affects either our positive, or negative association. This can, and will, spiral into serious eating disorders, even in performance based athletes.
What It Should Be: Enjoyed, guilt free. While we can get all sciencey and serious about nutritional and performance, there’s still a very important aspect of food enjoyment and satiety. This can be a double-edge sword with the pizza and beer scenario—that satiety will be stacked with guilt. How do we get around this? Smart Cheat.
I utilize this strategy with clients; if we keep it clean, but allow an indulgence, we can hit two birds with one stone. Probably 90% of the performance athletes I see do not intake enough carbohydrates. Coconut ice cream topped with organic maple syrup? Yup, that will work. Glycogen repletion, better recovery, and an “indulgence” in the 95/5 rule. 95% of the time, adhere to clean intake. 5% of the time, indulge. What’s 5%? At 35 meals a week (21 main meals, 14 snacks), that’s 1.75 meals.
Look. You are already cheating less than you thought.
Mike Kesthely
Dynamic Nutrition
WEIGHTLIFTING
Front Squat – 70% x 2 x 5
Clean Pull – 90% (of clean) x 3, 95% x 3 x 3
Halting Clean Deadlift (mid-thigh) – 85% (of clean) x 3, 90% x 3 x 2
Good Morning – 3 x 5
STRENGTH
Front Squat, 3-3-3-3-3
CONDITIONING
AMRAP IN 10 mins:
Run 150 meters
10 Pull ups
15 Double Unders
WEIGHTLIFTING
Snatch + Pause Overhead Squat – 70% x 3+1, 75% x 3+1 x 2, 80% x 2+1 x 2
Power Clean + Power Jerk – 75% x 2(1+1), 80% x 2(1+1) x 4
Push Press – 80% x 5, 85% x 3 x 2
SKILL
Kipping Handstand Push ups
CONDITIONING
3 Rounds (not for time):
10 Box Jumps, 30/24
15 Handstand push up
Rest as needed between round
WEIGHTLIFTING
Back Squat – 85% x 3 x 4
Snatch Pull – 90% (of snatch) x 3, 95% x 3 x 3
Halting Snatch Deadlift (upper thigh) – 85% (of snatch) x 3, 90% x 3 x 2
SLDL – 3 x 5
STRENGTH
Back Squat, 5-3-1+ (percentages will be on WB)
CONDITIONING
5 Rounds (each for time):
20 Burpees
10 Push Press, 135/85
20 Kettlebell Swings, 53/35
Rest 2 mins
WEIGHTLIFTING (7am)
Back Squat – 80% x 3 x 5
Snatch – heavy single; 75% (of HS) x 2 x 3
Clean & Jerk – heavy single; 75% (of HS) x 2+1 x 3
Weighted Lunge – 3 x 8/leg
CONDITIONING (8am)
Complete for time:
Run 400 meters
75 push ups
75 sit ups
Run 800 meters
50 push ups
50 sit ups
Run 400 meters
WEIGHTLIFTING
REST DAY or perform tomorrow’s lifts
WARM-UP
Row 500 meters
3 Rounds, 5 reps each with barbell
Hang Power Clean
Front Squat
Push Press
Overhead Squat
Sampson Stretch 10-15 secs each leg
STRENGTH
15 mins to find Power Clean Heavy Single
CONDITIONING
5 rounds for time:
5 Power Clean, 80% of HS
50 Double Unders
WEIGHTLIFTING
Power Clean + Clean + Jerk – 75% (of clean) x 1+1+1 x 3, 80% x 1+1+1 x 2
Mid-Hang Snatch – 65% x 3 x 3, 70% x 3 x 2
Snatch Push Press + Overhead Squat – 75% (of snatch) x 5+1 x 2, 80% x 5+1
CONDITIONING
Rest Day
Make-Up Day
Mobility Day
Goat Day
WEIGHTLIFTING
Back Squat – 85% x 2 x 5
Clean Pull – 90% (of clean) x 3 x 3, 95% x 3 x 2
Halting Clean Deadlift – 85% (of clean) x 3 x 2, 90% x 3
Good Morning – 3 x 5
STRENGTH
Back Squat, 3-3-3+ (percentages will be on WB)
CONDITIONING
AMRAP in 15 mins of:
20 Wall Balls, 20/14
20 Toes-to-bar
20 Burpees
Interesting discussion regarding Fish Oil and Omega-3 Supplementation.
Take Away Points:
1. No one should react in a knee-jerk fashion to a single study on any subject.
2. Always question the study design, and look DEEPLY at the numbers.
3. Previous data on omega-3 intake is solid, and well studied.
4. Unless you eat wild caught cold water fish weekly, supplementation makes sense, especially for athletes creating more inflammation on a daily/weekly basis than the average person.
