Workout of the Day
STRENGTH
Back Squat
8-8
Rep out at 85-90%
Notes
Work up to a top set of 8 then perform 1 drop set AMRAP at 85-90% of your best 8. Due to fatigue, you may end up getting around 8 reps on your AMRAP but see what you got!
ASSISTANCE
3 Progressive Sets
12-16 total Back Rack Reverse Lunges
12-16 DB Upright Rows
24-30 Hollow Rocks
Notes
Work up through three sets of the triplet. The final reps of the rows and hollow rocks should be very unpleasant. The lunges should be challenging but well organized.
Programming Template: Week 1/6
Roy majestically logging his workout
Where are you on “The Nutrition Continuum?”
It can be tempting to see ourselves as “on track” or “off track” with our habits, swerving into an all or nothing mindset. In reality, life is a lot more nuanced than that. The image below, courtesy of Precision Nutrition, demonstrates how our eating behaviors exist on a continuum. This isn’t a perfect or exhaustive list, but it is a helpful visualization. In your journey to better health and fitness, where do you land on the nutrition continuum today? If you were ready and able to make a change, what small action would help you get a little further along the wheel? (Not that we’re all planning to run an organic farm and health spa…)
