120410 - 121010

For those of you who competed, rest at least 5 days. I know you might not feel taxed physically, but there is a mental and hormonal stress that has to be accounted for. Rest the 5 days, come back hard.

For those of you who didn't compete I'll start a general program. It's going to be geared toward advanced athletes so scale as necessary.

12/8/10

Eat up to 1 hour prior.

AM:
A1: High Bar Back Squat: 6, 6, 4, 4, 2, 2, 1, 1; 2 minutes
A2: Supinated Grip Weighted Pullup: 6, 6, 4, 4, 2, 2, 1, 1; 2 minutes
B: One armed Plank: 30 seconds each side x 4; 30 second rest between sides
C: Doubleunders: 40 unbroken x 5; 60 sec rest

Eat immediately after. A low glycemic meal with high protein and moderate fat.
Something like: Lots of cruciferous vegetables, 50g protein from lean organic meat, and 1 avocado or a big handful of nuts

Rest 5 hours

No food for 3 hours prior.

4 rounds for time of:
15 thrusters @ 95/65
15 burpees
400m Run

Eat immediately after. High glycemic carbs and protein. If you are lean (less than 8% for males, less than 12% for females) eat up to 100g of carbs for males, up to 50g for females. Above 10%M/16%F: 40g for males/20g for females: 20 to 40g protein for all.

Post how you feel pre and post workout. I won't do this everyday, I'll do it occasionally to see how it works for you guys.