3 minutes of z1 work
3-5 minutes of mobility work
*ankles, hips, t-spine
3-5 minutes of workout prep
Strict ring rows
Goblet squat facing wall
double under practice
A. Front Squat, 2 EMOM x 10 @80%1RM
B. Strict weighted pull up 2 EMOM x 10
10 min AMRAP
22.214.171.124.1 unbroken ladder of
C2B pull ups
(sets need to be unbroken once you get to 1, start back at 5)
***The 10 rules of good nutrition***
Below, I’d like to present my 10 Rules of Good Nutrition. In doing so, I hope to accomplish 2 goals.
First, I want to help you rethink your whole nutrition approach and provide you with a new set of nutrition rules and habits, a set that swiftly moves you in the direction of your goals.
Secondly, I want to show specifically how the strategies laid out in this book
offer much more than a few ideas – they represent a complete success system, fully integrated into the basic habits of good nutrition.
So here are the 10 rules:
1. Eat every 2-3 hours.
Are you doing this – no matter what? Now, you don’t need to eat a full meal
every 2-3 hours but you do need to eat 6-8 meals and snacks that conform to the other rules below.
2. Eat complete, lean protein each time you eat. Are you eating something that was an animal or comes from an animal – every time you feed yourself? If not, make the change. Note: If you’re a vegetarian, this rule still applies – you need complete protein and need to find non-animal sources.
3. Eat vegetables every time you eat.
That’s right, in addition to a complete, lean protein source, you need to eat some vegetables every time you eat (every 2-3 hours, right?). You can toss in a piece of fruit here and there as well. But don’t skip the veggies.
4. Eat carbs only when you deserve to.
strategies for success 6 Well, not ALL carbs – eat fruits and veggies whenever you want. And if want to eat a carbohydrate that’s not a fruit or a vegetable (this includes things like
simple sugars, rice, pasta, potatoes, bread, etc), you can – but you’ll need to save it until after you’ve exercised. Yes, these often heavily processed grains are dietary staples in North America, but heart disease, diabetes and cancer are medical staples – and there’s a relationship between the two! To stop heading down the heart disease highway, reward yourself for a good workout with a good carbohydrate meal right after (your body best tolerates these carbohydrates after exercise). For the rest of the day, eat your lean protein and a delicious selection of fruits and veggies.
5. Learn to love healthy fats.
There are 3 types of fat – saturated, monounsaturated, and polyunsaturated. Forget about that old “eating fat makes you fat” maxim. Eating all three kinds of fat in a healthy balance (about equal parts of each) can dramatically improve your health, and even help you lose fat. Your saturated fat should come from your animal products and you can even toss in some butter or coconut oil for
cooking. Your monounsaturated fat should come from mixed nuts, olives, and olive oil. And your polyunsaturated fat should from flaxseed oil, fish oil, and
6. Ditch the calorie containing drinks (including fruit juice). In fact, all of your drinks should come from non-calorie containing beverages. Fruit juice, alcoholic drinks, and sodas – these are all to be removed from your daily fare. Your best choices are water and green tea.
7. Focus on whole foods.
Most of your dietary intake should come from whole foods. There are a few times where supplement drinks and shakes are useful. But most of the time,
you’ll do best with whole, largely unprocessed foods.
8. Have 10% foods.
I know you cringed at a few of the rules above. But here’s the thing: 100%
nutritional discipline is never required for optimal progress. The difference, in
results, between 90% adherence to your nutrition program and 100% adherence is negligible. So you can allow yourself “10% foods” – foods that break rules, butwhich you’ll allow yourself to eat (or drink, if it’s a beverage) 10% of the time.Just make sure you do the math and determine what 10% of the time reallymeans. For example, if you’re eating 6 meals per day for 7 days of the week –that’s 42 meals. 10% of 42 is about 4. Therefore you’re allowed to “break the
rules” on about 4 meals each week.
9. Develop food preparation strategies.
The hardest part about eating well is making sure you can follow the 8 rules
above consistently. And this is where preparation comes in. You might know
what to eat, but if isn’t available, you’ll blow it when it’s time for a meal.
10. Balance daily food choices with healthy variety. Let’s face it, when you’re busy during the week, you’re not going to be spending a ton of time whipping up gourmet meals. During these times you’re going to
need a set of tasty, easy to make foods that you can eat day in and day out.
However, once every day or a few times a week, you need to eat something different, something unique and tasty to stave off boredom and stagnation. (taking from an excerpt w/ the precision nutrition strategies for success)