Week 3
Nutrition goal
No refined grains. Any grain or product made with grains must include only 100% whole grains. You’re going to have to do your homework and read your ingredient labels! The front of a package may boast that it’s a whole grain item, but it can advertise that even if only 1% of the grains in it are whole. For instance, a loaf of “whole grain” bread may include just a tiny amount of whole grain flour, while the bulk of the bread is made with refined wheat flour. Products that state “100% whole grain” on the package are what you want!
The most common grains we eat are wheat, corn (yep, corn is a grain!), oats, and rice. Look for 100% whole wheat and avoid products the list simply “wheat flour” or “enriched flour” in the ingredients list. Corn products that are labeled as whole grain corn are great, like whole grain corn grits and cornmeal by Bob’s Red Mill. Again, stay away from the products that are not labeled as “whole corn” or “whole grain corn”. Breakfast oats are all good choices, whether you get the rolled oats, steel cut oats, Irish oats, or quick oats. Those are all whole oat products. Whole grain rice will always have a color listed in front of it; for example, brown rice, black rice, or purple rice. Wild rice is actually a grass, not a grain, and it’s a good choice, too! Just steer clear of products that simply list “rice”, which refers to refined white rice.
Day 15- Monday
Baseline
3x
1/1 Arm Bar
5 Pullovers
5/5 MP
10 Good Mornings
Work Capacity
5x Double KB Complex
3 Dead Cleans
3 Swing Cleans
3 Swing Squat Cleans
Rest 60-90 secs
4x
ME KB or Ring Pushups
10/10 Single Arm Bent KB Row
Rest 60-90 secs
3x
6 DFSQ with 2 sec pause at bottom
10-15 TTB or Hanging Leg Raise
Rest 60-90 secs
3x 30:15
30 sec SDLHP
15 sec rest
30 sec Frog thrusters
15 sec rest
Durability
Roll and stretch. Get in some box breathing!