2023-07-10

We’ve got a couple of challenges for you to try. First, we have the 2500/1875 bike calories challenge. The idea is to accumulate that many calories over the course of the month. Using 5 mins before and after the workouts should get you there, or at least close. Word is there will be an amazing prize for all who complete the challenge!

Next, you should consider the 24-hour fast challenge. The idea is to simply not eat for 24 hours. Maybe choose a day where you don’t workout because you’re otherwise quite busy. For example, you could eat dinner Sunday night and then not eat again until dinner Monday night.

If you can handle it, then you might consider fasting periodically such as once a week. Outside of challenging your will power, there are other potential benefits:

• Weight Management – Incorporating a weekly 24-hour fast can support weight management efforts by creating a calorie deficit
• Insulin Sensitivity – Fasting can enhance insulin sensitivity, potentially assisting in blood sugar regulation and reducing the risk of insulin-related issues.
• Cellular Repair – During the fasting period, your body initiates autophagy, a process that promotes cellular repair and the removal of damaged components.
• Longevity – Studies suggest that intermittent fasting can activate certain cellular pathways associated with longevity, offering potential benefits for healthy aging.
• Mental Focus: Some people report increased mental clarity and focus during fasting, allowing for improved concentration and productivity.

If you choose to try the 24-hour fast then let me know how it goes for you…

Monday–

Back Squat: 3 @ 70%, 3 @ 80%, 3 @ 90%

3×10 HSPU

HSPU Scale Video

—

10 Rounds

3 Double DB Hang Clean

4 Double DB Hang Snatch

5 Double DB Thruster

Tuesday-

Bench Press:

3 @ 70%, 3 @ 80%, 3 @ 90%, 3 @ 70%, 3 @ 80%, 3 @ 90%

—

12 Min AMRAP

3 Hang Power Clean

6 Ring Dips

9 Box Step Ups

27 DU

Wednesday-

16 Min Emom-

Power Clean:

1st 4 mins 4 reps @ 60%

2nd 4 mins 3 reps @ 70%

3rd 4 mins 2 reps @ 80%

Last 4 mins 1 rep @ 90%

—

21-15-9

Bike Cals

Pushups

Rest 1 Min

15-12-9

Rest 1 Min

12-9-6

Thursday-

Front Squat: 3 @ 70%, 3 @ 80%, 3 @ 90%

Strict Press: 5 @ 65%, 5 @ 75%, 5 @ 85%

—

10-1 Snatch

10-1 Burpee Box Jump

Friday-

OHS: 5 @ 65%, 5 @ 75%, 5 @ 85%

Strict Pullups: 3×10 (scale as needed)

—

10 Min AMRAP

5 T2B

5 WB

5 KBS

(add one rep every round)