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WLC Day 10:

During week two, you’ll be settling into some of the best parts of the program. It gets easier to make the right food choices, grocery shopping is a breeze, and creating a healthy meal from scratch doesn’t feel like a strategic planning session in a crisis management center. You can relax into your new habits in social settings, find healthy food at just about any restaurant, and say “no thank you” pretty much automatically.

In addition, days 7-11 are generally when people report feeling some of “the magic” kicking in. You might start experiencing these positive side effects:

Your energy is ramping up, and becoming more consistent over the course of yourday.
You’re falling asleep easier, and sleeping longer and more soundly.
You’re recovering from your exercise or sport faster.
Symptoms like allergies, skin issues, digestive distress, and stress are gradually improving.
Mood swings, a short attention span, and crankiness are starting to be a thing of the past.
You’re strangely…happy.

Celebrate the positive changes and be patient with your body as it continues to adapt to your new habits. Not all of these things happen to everyone at the same time, and in the same order! Your challenge will come around and reward you with glowing good health, but remember it takes at least 30 days to reap all of the benefits.

Week two also has its share of common mistakes, mostly to do with participants’ impatience to see results FAST—and not quite believing that all of our “rules” are critical to your long-term success.

We don’t blame you—we know it’s hard to stay the course, follow the program exactly, and avoid temptations to modify the plan. You’re just going to have to trust the process.

Tempted to weigh yourself? It’s a bad idea! The scale is not your friend during this experience—even if you are losing weight!
Frustrated that things aren’t changing faster? Keep it in perspective! It took you 10, 20, 30 years to get to this place—and while it won’t take you that long to get back on track, there is no such thing as a quick fix. Patience, grasshopper… and dedication.
Tempted to cheat just a little? What difference can it make, right? WRONG! This challenge demands 100% compliance.

Warmup

Jump Rope 3 minutes

10 Minutes: Movement Flow
Downdog Walk, Frog Hop, Lateral Ape Walk
Reverse Downdog Walk, Reverse Frog Hop, Lateral Monkey Walk

Try doing a few reps of one movement and then switching immediately into a different pattern seamlessly. Start slowly and as you practice increase the speed. Be mindful to use correct form as you play with flowing from one animal to the next. Try to keep moving for the entire 10 minutes.

Skill

10 Minutes Handstand Practice

L4 – Practice Cartwheel to Face the Wall Handstand AND try FTW Handstand to Somersault: just like the crow/roll drill last week, tuck your head and roll out of the handstand at the wall; then continue practicing sub-maximal sets of handstand push-ups (not facing the wall, NO KIPPING) AND practice freestanding HS on the turf

L3 – 60 second hold, then HSPU partials or negatives AND practice freestanding HS on the turf

L2 – accumulate 60 seconds total time in handstand hold, pike push-ups with feet on tire or box

L0/1 – practice kicking up to the wall, pike push-ups

***ALL LEVELS: Between sets of HSPU/pikes, practice the HOLLOW/ARCH drill 2-3x

Lift

5 x 5
Deadlift @ 75%

Level 0
5 x 5
Kettlebell Deadlifts (Single or Doubles)

Conditioning

5+
Heavy Sled Push