HOW MUCH PROTEIN DO I NEED DAILY? A NON NONSENSE ANSWER You know who you are. If I’ve had the “protein conversation” with you recently please read this. If you are unsure about what your protein intake is or should be please read this. Women readers, we’ve posted this next article once before, but it’s worth a read again. If you haven’t read previously this is a must read: WHAT WOMEN SHOULD EAT TO BUILD MUSCLE. Remember: Summer is coming.
Workout of the Day
Hang Squat Clean: 5X2
NOTE: Load be feel, should be in the 70-80% of 1 rep max range. Power clean if squats are an issue.
15 hang squat clean thrusters 135/95#
12 ring muscle-ups or 24 ring dips
9 hang squat clean thrusters 135/95#
2 X 10: AbWheel Roll-outs
Post your scores to.
WODS FOR THE REST OF THE WEEK:
Tuesday: 6X1 (each arm) Turkish Get-up, 7 rounds for time of: 200 meter run, 1 legless rope climb (rope climbs will be scaled to with legs or inverted rows), Optional:2 X 10 kneeling palloff press with band
Wednesday: Power Snatch 5X2, 10 minute AMRAP: 6 DB snatch (each arm) 50/30#, 40 double unders, Optional: 1X10 D-Ball Clean & Drop 100/70#
Thursday: CrossFit Striking
40 minutes of:
1200 meter run, 7 rounds of 5 pull-ups, 10 push-ups, 15 squats, 800 meter run, 5 rounds of 5 pull-ups, 10 push-ups, 15 squats, 400 meter run, 3 rounds of: 5 pull-ups, 10 push-ups, 15 squats
Friday: Jerk 7X1, 8 minute AMRAP: 10 burpees, 10 push press 95/65#
Saturday: 1 mile run, 10 rounds of: 10 Russian KB Swings 24/16 kg, 10 wall ball 20/14# then a 1 mile run again CrossFit Striking at 1pm