Deadlifts work up to three rep max


14 Min Amrap

8 Pistols

10 KB Swings 1.5/1

12 KB SDHP 1.5/1

14 Pullups



Although it might not be realistic for some of you to quit drinking altogether – if you want to thrive in the athletic environment you should take steps to limit and eventually eliminate it because…

Alcohol can cause severe dehydration and huge electrolyte imbalances. After only one night of long drinking, it can take several days to a week for full recovery. While dehydrated, you are greater risk for many injuries including: cramps, muscle pulls, and muscle strains. Also, dehydration can lead to severe brain impairment and even death when coupled with extreme temperatures and intense practices. Dehydration also leads to muscle loss – muscle which you are working so hard to gain.

Alcohol, when consumed in amounts typical with most college aged drinkers, will dramatically decrease testosterone levels. Less testosterone = less aggressiveness in workouts, loss of motivation, weakness, & once again muscle loss. The quantity & quality of your sperm will decrease. Ladies, don’t think you’re off the hook…for you it increases the amount of of estradial – which increases your risk for breast cancer.

Aside from messing with your coordination, endurance, & judgement (not just when you’re drunk, but afterwards too). Alcohol also interferes with lactic acid breakdown, which means you stay sore longer.

So, here’s the deal on alcohol & “leaning out for the summer”… Aside from taking in over 1,000 calories on a conservative night of drinking…alcohol is stored much like fat in the body.

More importantly alcohol destroys amino acids and stores them as fat. Yeah that’s pretty messed up… drinking actually converts protein to fat.

The most commonly used energy pathway – the glycolytic pathway is the most severely impaired and will cause you to be lacking in energy, recovery, & increased soreness.

You need sleep to recover. If you do not get quality sleep and enough of it – your body will store fat as a defensive mechanism. Even though it seems that alcohol might help you “fall asleep”, it affects the quality of your sleep.

It will disrupt and fragment two stages of your sleep, where your body produces the most human growth hormone.

Bottom line is that if you’re not getting enough sleep – your body will not recover, you won’t grow stronger, and your energy levels, mood, & performance will suffer.