Sugar

Here's a couple of less than 5 minute tutorials on Sugar.

1. How it Affects the brain.
2. Sugar.  Hiding in Plain Sight.

Most certainly worth a watch.

FRIDAY

(A) Front/Back Squat - 3 Sets of 8/4
Use 90% from Tuesday's load.

NOTE: Complete 8 Front Squats, Reset & immediately complete 4 Back Squats. Do not rest while SWITCHING from Front to Back Squats. If your labouring & need to take a few breaths during the BS phase, that's ok.

(B) 15-12-9
Thruster: 43/35
Lateral bar Burpee

-THEN-
30 x Pullups

THURSDAY

(A) Power Clean & Jerk Complex
Perform the following complex & build in load over 15 working minutes
1 x Hang Power + 1 x Power Clean & Jerk


(B) For Time
Run 250m
-THEN-

Toes to Bar: 10-9-8-7-6-5-4-3-2-1 (Scaled KTE)
 KB or DB:  1-2-3-4-5-6-7-8-9-10 (AHAP)

-THEN-
Run 250m

Shane from Precision Physio running the 6am "Lab Rats" through his regular Tuesday mobility warmups.

Whatsya Bench

(A) Bench Press: 5 Sets of ME @ 3/4 BW


(B) 16min AMRAP
20 x Russian KB Swings: AHAP
10 x Box Jump: 24/20 (Step Down)
20 x Double Unders: (Unbroken)

1 x Minute Recovery @ end of every round

Mitch giving the new chalk storage his stamp of approval 

2 For The Price Of 1

Warm UP
Tabata Wall Ball
(Any weight - Any Height) make em pretty.

(1a) Front/Back Squat: 3 Sets of 4/8
Use 75% (of FS 1RM) Rest 90sec

(2a) 3 x (Almost) ME - Strict Pullups (stop before failure, or when reps begin to slow significantly) Rest 90sec

NOTE: (1a) Complete 4 Front Squats, Reset & immediately complete 8 Back Squats. Do not rest while SWITCHING from Front to Back Squats. If your labouring & need to take a few breaths during the BS phase, that's ok.
(2a) Rest 90sec after your last back squat & then perform a ME set of Strict Pullups

(B) 3 Rounds

15 x Hang Snatch: 43/35/28

400m Run
(Double Unders etc if raining)