We’re heading into week #4 of our back squat and bench press cycle! We talked a bit this week on our social media about the extra hunger you may be feeling as we push through these burn out sets. Check out some info below on how to make sure you’re fueling yourself correctly!
—> Have healthy protein and carb snacks or meals available to you at all times. Plan ahead for your hunger. We tend to eat what is most ACCESIBLE to us, so set yourself up for success! Have things within your reach that align with your goals — prepped veggies or fruits, protein snacks such as beef jerky or Greek yogurt, hard boiled eggs, a sweet potato, or a banana. Keep tempting, sugary snacks out of your sight — it’s easier to make the right choices if the wrong ones aren’t within your reach.
—> Avoid cravings and empty calories. Your body may momentarily want sugar or processed foods, but is that really what will help you most an hour or two from now? Think of food as fuel: What is best for your body and the most satiating.
—> Protein and carbohydrates are the most important nutrients to consider after strength training. Maybe breakfast right after your morning workout means an Ezekiel english muffin with three eggs and a slice of provolone cheese — this is over 30 grams of protein and about 30 grams of carbs. On the contrary, if you choose a blueberry muffin for breakfast instead, it’s more calories, tons of carbs and only 6 grams of protein, which will leave you feeling hungry after the sugar rush subsides.
Let’s make sure our efforts outside the gym match our efforts inside the gym. It feels good to feel good!
Please join us Saturday at 9 a.m. for our Easter workout — as always, friends and family are free! The gym will be closed on Sunday — enjoy a little extra rest over the holiday weekend!
Let’s take a look at this week’s workouts …
On Monday, we’re focusing on upper body muscle endurance. On Tuesday, we’ll do some single-arm pulling with moderate rep wall balls across five rounds. For the middle of the week, there’s an ascending core endurance chipper that only gets more challenging as it progresses. Thursday’s workout will feature a fun gymnastic descending chipper, where skills increase but reps decrease. Friday will introduce another descending rep scheme designed to keep us moving while aiming for increased effort following a set of six devil’s presses. On Saturday, partners will alternate for 3:00 — one partner tries to accumulate as many meters as possible while the other works through quick rounds of double unders and toes to bar.
Have the best week!
Here are the workouts of the week:
Monday – Row/HSPU AMRAP
Tuesday – Back squat (1×20) and DB cleans/wall balls
Wednesday – Ring dip skill work and bike/GHD
Thursday – Hang snatch + snatch pull and box step ups/jumps/pull-up variations
Friday – Bench press and devil’s press/run
Saturday – Partner holiday workout! (row, DUs, TTB)
Sunday – Gym closed! Happy Easter!
