Workout of the Day
For Time
50 Pull-Ups
50 Thrusters (45/35lb)
50 Calorie Row
50 Burpees
Rest 5 Minutes, then…
For Time
30 Pull-Ups
30 Thrusters (45/35lb)
30 Calorie Row
30 Burpees
Notes
This is an OG repeat from 7.21.18 and a few of you might have logged scores to track back to!
Score is your total time, including the rest.
Target = 20-30 min total (with rest)
10-15 min on Part A
7-11 min on Part B
There are 320 total reps in today’s workout. If you’re less experienced or coming back after a layoff, consider an overall scale to 40/20 reps.
If performing strict pull-ups, or scaling to foot assisted or ring rows, do 40/20. No bands.
Use an empty barbell for the thrusters; do not bail.
Scale the volume of burpese today before electing to remove the push-up portion of the exercise.
Programming Template: Week 2/8
Manu, Judy and Matt (and SD!) plowing through yesterday’s workout
ICYMI: Protein options at the grocery store (+what I buy)
Eating 0.7 to 1 gram of protein per pound of lean body mass is a well established range for individuals who want to fuel performance and health (that’s you, dear reader). Before getting into the weeds of tracking macros, we recommend starting simply by making a protein source the foundation of every meal throughout the day.
Generally, leaner proteins are advisable since they are less calorically dense than higher fat variants, which gives you more room in your calorie budget for the carbs and fats that support training and recovery. Below is a list of protein options to consider when making your shopping list. Keeping some of these staples on hand gives you plenty of options for building meals that support both health and performance.
Chicken breast or thighs (skinless)
Ground turkey
90% lean beef
eggs & egg white
Greek yogurt
cottage cheese
salmon or other fish
shrimp
deli turkey or ham (lower sodium options ideally)
protein powders
canned tuna or salmon
tofu
tempeh
What I buy and what I do with them
I get 1-2 salmon filets that I bake and usually pair with some steamed broccoli and maybe rice or fruit
Pasture raised eggs and egg whites. Sometimes I eat 2-4 eggs as part of my breakfast or ill do 2 eggs and about 3/4-1 cup of egg whites for a scamble.
I always have some good culture cottage cheese and fage greek yogurt. Cottage cheese and some fruit and honey is a great high protein late night snack or as all or part of a breakfast. The greek yogurt I mix with oats and protein powder. I just made a vegan version today which ill share shortly.
Precooked turkey breast I’ll usually add this into my eggs or just eat it as a snack with some lower cal spicy mayo. I don’t always see it at Whole foods and when they don’t have it ill usually buy some ground turkey or skinless boneless chicken thighs
Protein powder So useful.
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