Avoid the sophomore slump!
Week 2 is upon us for the Wellness Challenge. If you're unfamiliar with the term the "sophomore slump" it usually refers to any second (or "sophomore") effort that doesn't live up to the first. So in this case, are we able to hold on to our incredible first week numbers in the second week? It is very easy to be excited about something when it's new and sexy, but it's the folks who are able to convert that newfound passion and the behaviors that came with it into habit that will be successful. Both during this challenge, and after. Keep it up, folks!
Are you a dog lover? Well, then you would have one more reason to love the Paleo Diet. Scientific American recently released an article that, in a nutshell, says in the early days (and I do mean early) hunters and gatherers would have had a much easier time finding protein sources than fat and carbohydrate sources. Because of this they would have had plenty to go around for friends of all species. Leaving plenty for wolves that might be lingering close by to take part in the feast when scraps were thrown their way. And in doing so, beginning the domestication of wolves and then dogs.
Power Snatch: 1RM (re-test)
WOD
3RNFT
5 deadlifts (75% of 1RM deadlift)
max effort HSPUs
5 deadlifts (75% of 1RM deadlift)
max effort ring push-ups
5 deadlifts (75% of 1RM deadlift)
max effort push-ups
4x250m row with 1 minute rest after
WOD
4RFT
20 mb sit-ups (20/14)
20 mb step-overs (20;20/16;14)
20 mb cleans (20/14)
20 mb lunges (20/14)
Hang Power Clean: 1RM (re-test)
WOD
10RFT
8 goblet lunges (53/35)
7 russian swings (53/35)
6 kb snatches (53/35)
30 seconds rest
Bench Press: 3×3 @ 90% of 1RM
then
Snatch: 1RM (re-test)
2RNFT
10 strict toes-to-bars
10 second hanging l-sit
10 alternating knee tucks
10 hanging hollow body hold with 1 second pause
WOD
12min AMRAP
21 deadlifts (50% of 1RM push press)
15 front squats (50% of 1RM push press)
9 push press (50% of 1RM push press)
1 rope climb