Front Squat: 3×3 @ 3RM
1 rope climb
2 push presses (135/95; from rig)
3 pistols (each leg) / 3 jumping squats
4 kb snatches (53/35; each hand)
5 mb cleans (20/14)
9 kb swings (53/35)
10 wall balls (20/14)
This is an AMRAP … so we’re aiming for more than just 1 round of this!
We are officially on the verge of holiday season … and with it a myriad of food temptations and weight gain traps. Don’t fret, if you act now there is still time to tighten up before putting on your holiday finest.
Consider the following things to clean things up a bit…
1. Eat More Veggies: Your mom was right, eating vegetables really is a good idea, especially when aiming to drop pounds. Why? There are a couple of reasons. First, veggies are low in calories and high in fiber, which means that you’re filling up without packing on pounds. Second, the vitamins and minerals in fresh vegetables nourish your body and cut down on cravings.
2. Add Five Minutes: Each week, between now New Years, what if you were to add in an additional five minutes before or after your workout? Just five more minutes. The slight increase from week to week will hardly be noticeable, but the extra fat burn will pay off nicely. Use these extra five minutes to do intense burst of exercise, such as burpees, squat to presses, sprints or walking lunges.
3. Double Up On Water: Not only will staying hydrated help your skin to have a healthy glow, it will also speed up your fat loss efforts. Most of us are walking around in a state of chronic dehydration, which contributes to fatigue, stubborn weight gain and constipation. By drinking more water throughout the day, and by limiting your intake of caffeinated beverages, you will become healthier and more radiant.
4. Watch Your Excessive Carb Intake: One of the easiest ways to drop a few inches around your waist before the holidays is to limit your carb intake, especially on low activity days. Consider eating dinners that are centered around salads and vegetables rather than breads and pastas. If you simply must have your oatmeal or whole grain bread each day, then eat it for breakfast or lunch and give yourself plenty of time to digest it or work it off. Don’t forget that sugar counts as carbs, so get creative with your after dinner snack and try to avoid always reaching for that sugary dessert.
5. Kick Your Training Up A Notch: As I mentioned in yesterday’s post about goals … make a conscious effort to get to the gym at least three times per week. Sign-up in advance, encourage a workout buddy to meet you there, tell a coach to make sure you show up, etc … whatever it takes!