WOD Type: “MetCon & Strength”
WOD Warm-Up:
30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches.
WOD Particulars:
Complete 12, 9, 6, 3 of:
- 95# Power Snatch
- Burpee
Today’s WOD was completed in a time of 6:24 which was good, but I could have done a lot better… When will I ever say it was good enough? Probably never…
Strength Work: Incline Bench Press – 5 @ 5
- 135#
- 140#
- 145#
- 150#
- 155#
Skill Work: Rope Climbs and Double Unders
I finished off today’s workout with the following ab routine:
- GHD Situps @ 20 Reps
- Ab Mat Situps @ 20 Reps
- TRX Rows @ 20 Reps
Overall, another great workout today!
Teachable Moment:
WOD Moment… You are standing in your local health food store; glasses perched on your nose, trying to read the tiny print on all of those containers of protein supplement powders. You keep seeing the words ‘whey protein concentrate’ and ‘whey protein isolate.’ You are getting a headache. Is it the whey protein isolate that you need, or the whey protein concentrate, and what about the powders that seems to have both?
Whey protein isolate is the purest form of whey protein. It also has the least amount of fat and lactose. Whey protein concentrate, of course, is the exact opposite. It has less actual whey protein, and more fat and lactose. Now you know…