This Wednesday, Fresh n Fit Cuisine will be at the gym for some free food sampling! Come get some.

What I’m Reading: The grandmaster diet: How to lose weight while barely moving (via espn)

Warmup
0:00 – 15:00
Animal Mobility (emphasis on lateral low-gait movements)

15:00 – 30:00
Overhead Pressing prep:
3 x 5
Plyo Push-ups (can be done on knees if necessary)
Ring Face-pulls

Alternate upper body drills with hip extension prep:
3 x 5
Depth Jumps
L2-4 – step forward off a low box, and rebound up onto a taller box
L1 – (same as above OR) step forward off a 6″ box and rebound into a broad jump

Strength

Levels 2-4

20:00 – 40:00

Spend about 10 minutes on warmup sets, then in the next ten minutes:

3 supersets
5 Strict Press
5/5 Single Arm Kettlebell Push-Press

Notes:
– During your warmup sets, do NOT superset with push press, save that for the three work sets ONLY.
– The supersets should be done with the same weight for all three sets, do not increase/decrease the load.
– The kettlebell weight should be heavier than 50% of the weight on the bar, e.g. if you have 135# on the barbell, you should use the 32k/70# (or heavier) kettlebell for your push pressess

Level 1

20:00 – 40:00

5 sets (roughly E4MOM)
5 Double Kettlebell Strict Press
5/5 Single Kettlebell Push Press (use the next heavier kettlebell weight)

Resilience

40:00 – 45:00
Movement review

45:00 – 60:00

Levels 2-4

Alternating Turkish Getup/Windmills (get up to standing, perform the windmill, then get back down and switch sides)
5 Chest to Bar Chin-ups (super slow negatives)

Work up to the following weights (only if possible without any sloppiness):
L4 – 32/24, chest to bar chins
L3 – 28/22, chest to bar chins
L2 – 24/16, chest to bar chins–use a box if necessary

Level 1

Alternating Turkish Getups
10 Ring Rows (supinated grip)