Strength
Deadlift
12 x 2 @ 55% 1RM + 20% bands (percentage based on the band chart)
WOD
In 10 minutes get as far as possible:
30 Cleans, 95#/75#
30 Cleans, 155#/105#
30 Cleans, 185#/135#
As many reps as possible in remaining time, 225#/165#
Yes, squat cleans. Your ass will love it!
Jeff is very excited to get to the 225# reps today!
We love hearing how so many of you are dialing in your nutrition right now. It's the talk of the gym, and we dig it! One of the best things you can do to help you reach your goal is to remove all the crap from your house. Get a trash bag and throw it away. If it's there, even if you put it in the back of your pantry, it'll call out your name, and you will eat it. Get rid of it. The second piece to this is in place of the crap, fill your kitchen with fresh, whole food. When you're hungry, a refrigerator full of pre-cooked meats, vegies, and salads will make it very easy to stay on track.
Here's something else that will help. Our very own Taylor N has created a google doc that we can all access. The goal is for us all to share recipes, snacks, etc. If you get in a pinch and wonder what to eat, you can check it out. I asked her to explain this for all the non-tech people out there (me specifically!) and here's what she had to say:
