Monday, June 10

Nutritional Advice Step 1 is to eat real food, all the time. Shop around the perimeter of the grocery store. Avoid processed and packaged foods. Eat vegetables at every meal, including breakfast. Just because doughnuts fit your macros doesn’t mean they’re good fuel. "Flexible dieting" might get you abs, but it’s not going to make you metabolically more efficient. Step 2 is getting the right amount of fuel. Under-eating is just as bad as over-eating. Everyone is unique, but tracking macros is the best way to ensure you’re getting the right amounts of carbohydrates, protein and fat. If you’ve never tracked your macros, we suggest starting with 40 percent carbs, 30 percent protein, and 30 percent fat. How well you fuel your body impacts your training. It won’t matter if you do five metcons and two lifting sessions a day; if you eat garbage, or if you’re under or overeating, you’re leaving performance gains on the table. Eat like a Ferrari. ---------------

"Grunt Work" - Week 11. In our second to last week in the cycle, we will be backing off our higher percentage lifts. We will still be squatting today, but purposely with lighter loading, and after the conditioning set we have planned. Starting our day dedicating a good amount of time on the hang snatch. Simply finding a check-in on where we are with the movement, which will give us a good launch off point for the next training cycle. Not a max attempt today - purely a check-in on a heavy. Conditioning, Back Squats, and Gymnastics in that order to finish the day. ACTIVATION 1 Round, Not for Time: 1:30 Light Row 6 Slow Scap Retractions 5 Walkouts 4 Spiderman + Reach (each side) 3 Russian Baby Makers

2 x 5:00 sections, building to technique-focused loads. Inside each section, aim for 3-4 sets, resting as needed between. Purpose here is to better our movement, preparing for what's next. From the 0:00-5:00: 2 Snatch-Grip Push Jerks 1 Pausing Overhead Squat From the 5:00-10:00: 1 Hang Snatch Pull 1 Hang Snatch High Pull 1 Hang Squat Snatch 1 Snatch Balance

Hang Squat Snatch (3 x 1)

Build to a Heavy Single

In a 8:00 Window starting immediately after the last part (10:00-18:00 on the clock): 3 Sets of 1: Hang Squat Snatch Building to a heavy for the day. Athletes can take this repetition from the high hang (pockets) or knee-level. This is purely to get a rough picture of where we are inside the movement, looking ahead towards our next cycle.

High Heels (AMRAP - Rounds and Reps)

AMRAP 9: 10 Hang Squat Snatches (75/55) 30 Double-Unders In "High Heels" we have a light barbell coupled with the jump rope. Stimulus wise, we are looking for a loading that we feel confident completing 25+ reps unbroken if we tried. On the lighter side today, which in turns, turns our focus to transitions and metabolic pacing. As we look at the hang snatch, we still need to respect the barbell. Although a lighter load, if we find ourselves muscling our way through, we will be tiring our shoulders and arms unnecessarily. On the double-unders, if we lose our spin, it's rarely due to our breathing, and more so because our arms went "lactic". By respecting the barbell, we can continue the push forward with the jump rope which is likely going to be the limiting factor in the later rounds (avoiding trip ups). The jump rope will be the friction spot for most of us inside this workout. Although the met-con will be there, our ability to maintain control on the rope will likely be the separator. We can control our pacing here through the above to start (efficiency on the barbell), but also through composure breaks after picking up the jump rope. After completing our final hang squat snatch, pick up the rope, and take a moment to breathe. This composure breath may last a full 5 seconds, or even a fraction of a second (depending on our DU capabilities). But having this break here allows us to stay centered and relaxed on the rope. And this is a must deeper inside the workout. Where we are not looking to take a composure break is before the snatch barbell. This is a loading light enough to grab and go. To just start. So let's do that, knowing that we are going to take our brief break before we start the double-unders. This is a workout where we are looking for our last round to be just as fast as our second. We are striving for consistency. Recording individual round times is likely not worth the squeeze, but instead, we can take a halfway check-in.

Back Squat (EMOM 9)

On the Minute x 9: 1 Pausing Back Squat 1 Back Squat Sets #1+2+3 - 60% Sets #4+5+6 - 66% Sets #7+8+9 - 72% Purposefully placing our squats post-conditioning as we keep the loading on the lighter side. On the pausing squat, pause for a 2-count before standing. No pause on the second squat.


Metcon (Time)

For Time, with a 5:00 Time Cap: 50 Strict Pull-Ups *Every break, complete 5 Strict Ring Dips This is an aggressive time cap to control our time on the bar today. If we reach the cap, add a single :01 onto 5:00 for every repetition not completed.

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