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What do you eat before your workouts, Fredericksburg?

 

Before a workout, it's good to eat simple carbohydrates, because they are digested fast and provide quick energy. Examples include: A granola bar, a piece of fruit, oatmeal, Greek yogurt (this contains carbs and protein), dried fruit, crackers, a rice cake, and a piece of toast.

Here are six snacks to keep you going!

https://www.everydayhealth.com/pictures/6-best-pre-workout-snacks/#01

 

October 3, 2017

Warm Up

Sumo Squat with KB 10-15 Second hold

5 Cycles of Snatch Progression (SB/HS/HSK/Ground)

5 Press + 5 Push Press + 5 Push Jerk (Press progression) 45/35

10 Split Jerks with Bar

10 Front Squat with Bar

 

A)  Barbell Conditioning

EMOM X 8

Minutes 1-4: 4 Snatches (power or squat) 60-75% of 1rm

Minutes 5-8: 6 Clean and Jerks (squat clean or power) 60-75% of 1rm

 

B) AMRAP 5

600M Run Buy In

12 Deadlifts (185/135)

12 Bar Facing Burpees

Rest 5

AMRAP 5

400M Run Buy In

9 DL (225/155)

9 Bar Facing Burpees

Rest 5

AMRAP 5

200M Run Buy In

6 DL (275/185)

6 Bar Facing Burpees

 

C) Cool Down

Foam Roll out



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