Blog

SEPTEMBER 16

Strength: 5 rounds (1o minutes) – EMOM, complete: -Odd minute: 5x bench press (Work up to a heavy set of 5) -Even minute: 20m seated sled/prowler pull (Tie a rope to a weight/sled/prowler, extend it 20m, sit down and pull it towards you as fast as you can. Choose a weight that you can accomplish this is 40 seconds or less.) Work Capacity: Complete 3 rounds for time of: -21x Calories on rower -11x Thruster (155#/105#) -9x pull up Conditioning (Optional): 6 rounds: -50m sandbag hill sprint (you choose the weight) -Rest as needed

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SEPTEMBER 15

WEIGHTLIFTING PROGRAM: Just like a meet. warm up and then take 3 reps to get your max for day. rest 2 min between sets. 1. snatch: max for the day 2. clean and jerk: max for the day.

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SEPTEMBER 14

WEIGHTLIFTING PROGRAM: 1. 2 position snatch: 1st rep from floor, 2nd rep from hang, work up to ( 75%X1+1, 80%X1+1, 83%x1+1)3 that is 3 waves. remember to: drive thru your feet and legs….strong legs, FINISH AND pull your body down and around bar!! 2. snatch deadlifts: same set up as snatch. deadlift to launch, to down position, to high hang. no stopping or pausing. 90%x3, 95%x3, 100%x3 you can use straps. 3. snatch push press: 5, 4, 4, 3, 3. you select the weight. 4. pull ups (strict) 25 total. 5. sit ups 100 or if you have the EVIL

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Manganese For Dumbells

Manganese is a trace mineral that plays an important role in numerous biological processes throughout the body. It is nutritionally essential only in small amounts, yet manganese is vital to life. Manganese is available in various foods, nevertheless according to the University of Maryland Medical Center, it is estimated that as many as 37 percent of Americans do not meet the recommended daily intake for this mineral. Low levels of manganese in the body can cause a variety of health complications. Function The human body contains approximately 15 to 20 mg of manganese, which is primarily found in the bones,

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