03/23/10 – Strength & Sprints Day 23

There will be a newsletter coming out in the next few days with the details of the next nutrition challenge.  A couple general points in advance.

  1. The challenge will last from April 5th until May 28th
  2. Primal or Paleo – It is your choice.  For info on the primal diet visit Mark’s Daily Apple.
  3. There are no set cheat meals.  The goal is to cheat as little as possible.
  4. Winner will be based on % of body weight lost.  I realize this precludes those who don’t want to lose weight. I’m sorry.
  5. Skin in the game concept.  There will be a buy in.  Let’s hear some suggestions on $ amount. $10/20/50/100?  It’s got to be worth it from an incentive standpoint.

Today’s Links

Superman was at Saturday's Workout
Superman was at Saturday's Workout

Schedule –

  • Foam Roll / Mobility Warm up
  • Front Squat – 5-5-3-3-1-1 – Warm up with 10-15 reps of light weight.  Make sure each work set is challenging.
  • 5 Rounds – 1 min rest between rounds
    • 10 High Box Jumps (30/24)
    • 10 Pull ups – Chest to Bar
    • 10 V-ups
  • Wall Sit Finisher w/ medicine ball
  • Stretch

3 thoughts on “03/23/10 – Strength & Sprints Day 23”

  1. btw, when i look in the mirror, i see a relatively full head of hair, but whenever i see pictures of myself, i look like chris meloni in a wind tunnel. whats up with your camera, erin? it adds 10 lbs… to my forehead.