07 APR 10

Warrior Gym, 1500. ***Weigh-In prior to warmup***

Warmup: Rotations, then:
3 rounds of :
5 x Burpees
10 x Back Extension

Practice: Back Squat, 3 x 10 at 50% of 1RM (see 31 MAR).
This should be a "Dynamic" effort, meaning to focus on explosiveness and speed coming out of the hole.

Train: "Annie" For Time:
50-40-30-20-10 reps of
Double Unders
Army Standard Situps

If you truly, truly suck at double unders, then look at cutting the reps of the double unders in half. Another option is to substitute tuck jumps for the double unders. However, before doing any tuck jumps, try to get at least 10 double unders.
For the situps, use dumbells to anchor your feet if you don't have someone to hold them for you.

Post: PNF, stretch, and roll. Do hand maintenance if you didn't on Saturday.

NUTRITION*** We are going to give Intermittent Fasting a try for our Rest Day tomorrow. Eat your normal dinner tonight (prior to 2100). Do not eat your before bed snack. Do not eat breakfast on Thursday. Your first meal on Thursday will be lunch. Ideally, this should be at least 15 hours since you ate dinner on Wednesday. For your remaining meals on Thursday, make up the blocks you missed for breakfast. For example:
I am normally 17 blocks, with a 2X multiplier of fat. I also personally run better on lower amounts of carbs (that I have figured out through experimentation over 2.5 years - you may not be the same!). Here are my normal meal blocks (P = Protein, C = Carbs, F = Fat) -
NORMAL DAY.
Breakfast 5P,2C,10F
Lunch - 5P, 2C, 10F
Dinner - 5P, 2C, 10F
Snack - 2P, 1C, 4F

INTERMITTENT FAST DAY.
Breakfast - NONE (5P, 2C, 10F deficit)
Lunch - 7P, 4C, 15F (3P, 0C,5F remaining to distribute)
Dinner - 7P, 2C, 15F (1P, 0C, 0F remaining to distribute)
Snack - 3P, 1C, 4F (all used up!)

During the Fast period you can drink water, black coffee, or unsweetened tea to your heart's content. Nothing else. I don't care if it says "sugar-free", or diet, or some other crap, it will still spike your insulin levels and we don't want that. Do your best to not eat. If you absolutely, positively, HAVE to eat because you think you are going to die otherwise, then eat a few nuts washed down with water. Wait an hour and repeat if necessary. Only eat fat, though.

Hopefully this helped and didn't confuse the crap out of you. If it did, shoot me an email or ask me at the gym. If all else fails, just eat normally. The idea here is to test whether this helps your recovery or not. For me, I think that it does. For YOU, it may not. Nothing wrong with a little experimentation here and there.

APFT Folks - Upon wakeup, retest your "burst". Subtract 3-4 reps from it and grease the groove for an 8 hour period. Same rules as yesterday.

FIN. (Hopefully you read this far.)