Week 5
Nutrition Goal
With every meal, include either a healthy fat source OR carb source; not both. Healthy fat sources include things like avocado, extra virgin olive oil, extra virgin coconut oil, butter from grass-fed cows, nuts and seeds, fatty wild fish or pasture raised meat, eggs, etc. Carb sources can include 100% whole grains or starchy veggies, like potatoes and sweet potatoes.
If you want to read more about this topic, check it out here!
Day 29- Monday
Baseline
3x
1/1 arm bar
10 good mornings
5/5 halos
bear crawl length + back with yoga block
Work Capacity
5x Double KB complex
1 complex:
5x
1 Dead Clean
1 Dead Squat Clean
1 Swing Clean
1 Swing Squat Clean
Perform 1 rep of each move, 5 times through as a complex. Don’t set the KBs down during the complex.
60-90 secs rest between rounds.
4x
ME KB Pushups
10 Batwings
60-90 secs rest
3x
3.3.3.3 DFSQ *cluster set
10 Floor Wipers (10 per side)
60-90 secs rest.
*Cluster set – do 3 reps, then rest 10 secs and repeat until all clusters are finished = 1 Round.
5x
20 sec Wall Balls
20 sec Lateral Ball Slams
20 sec Rest
Durability
Roll, stretch and box breathing