Sunday, June 14th, 2009

A1. Front Squat @ 30X2; 6,4,2,6,4,2; 10 sec rest
A2. 20 chest to bar chin ups x 6 sets; 240 sec rest
B. GHD Raises @ 2020; 12-15 x 5 sets; 90 sec rest

the front squat is a wave load - the 2nd 6,4,2 is heavier than the first 6,4,2
ensure only 10 sec rest b/t squat and chin ups
body perpendicular to floor for GHD Raises at top, full flexion of hip at bottom

post weights and notes to comments

if you plan to train at OPT on Sunday...you have to park up on Aspen Drive somewhere as the track/trench/entire driveway is being paved...you CANNOT park in the driveway or at the top of it...thanks

post wod fuel - male:
above 12% - 40g prot/0g carb
8-12% - 40g prot/10g carb
below 8% - 40g prot/20g carb
post wod fuel - female:
above 16% - 30 g prot/0 g carb
12-14% - 30 g prot/10 g carb
below 12% - 30 g prot/20 g carb

eat a balanced PFC meal 60 min after post wod fuel for everyone; stress the quality proteins and fats (P=protein, F=fat, C=carb)