A. Front Squat
- 5×2 – across
B. Bench Press
- 5×5 – across
C. AMRAP 12
- 40m Heavy Farmer’s Carry
- 20 KBS (50/35)
- 16 RFESS w/BB or DB (8/leg)
- 12 Pull ups
D. Core 3x
- 10 Dead bugs
- 4/side TGU
A. Front Squat
B. Bench Press
C. AMRAP 12
D. Core 3x
A. Gymnastic Skills (choose 2 or more) 30 minutes
A. EMOM 10
B. Back Squat
C. AMRAP 10
SMFR: Stiff parts
Warm-up: Run 600m/ Row 1K /AirDyne 1 mile
10 each: hip circles/ inch worms/ slam balls/ v-sit to roll-up/ tuck jumps/ air squats (after 30s lunge stretch)
C. Bear Complex
5 Rounds- 7 Circuits Equals One Round
***Add weight during each round, working up to your heaviest during the final round – round 5.
A. With a 20 minute running clock
Goat Work: Choose one:
If you do not have pull-ups:
If you do not have muscle-ups:
If you do not have kipping:
If you do not have Handstands:
B. 5 Rounds NFT
excerpt from Bulletproof Radio interview with Dr. Jade Teta
What is The Metabolic Effect? How does it make people better?
The key is the acronym tells you everything. Metabolic Effect is ME meaning me (point at yourself here), meaning that it is all about you the individual, finding what works for you. Each person has a different optimal metabolic effect or metabolic response to their diet, to their exercise, to their lifestyle. This idea is a hard one… Following only one type of nutrition regimen or one exercise concept, and being unwilling to open up to all types of functional movement and different diet concepts, may h
Metabolic effect is really that acronym ME, tells you you need to find the diet, exercise, lifestyle inputs that optimize YOUR metabolism. There’s a lot of work involved in that but the good news is when you learn the process how the metabolism works globally for humans and then individually for you, you have that process that works forever. When you go through menopause or andropause, if you’re a man, or you get pregnant and go through pregnancy or even women with their menstrual cycle, you start to learn to decipher what is going on in your metabolism. You learn that the metabolism is not static. The other thing about the metabolism that everybody misses that it does not work like a calculator(think: “calories in v. calories out”). It works more like a seesaw. It is adaptive and reactive to everything you do.
There are two things required to lose weight. You absolutely require a calorie deficit. You also require hormonal balance. You need both, but here’s the problem. When you go after a calories-first approach, it actually causes an unbalanced hormonal metabolism so people are coming at it from the wrong way.
Now, there certainly are those people who are numbers-crunchers, and it works. They are in the minority. Here is the thing, yes, calories matter; yes, hormones matter. They both matter. It’s not one or the other. You can count calories which makes it alluring and people like that. “Oh, I can count these macros and I can count these calories.” They think we can’t count hormones but in a sense we can count hormones because hormones impact things like cravings.They impact hunger, they impact energy. There is what I call hunger, energy and cravings or HEC, a fun acronym HEC. If your HEC is in check you know that your metabolism is balanced. You know your hormones are balanced.
It’s amazing how many athletes will bust their butts in the gym and in rehab, following those programs to a “T” – but supplement that work with a steady diet of energy drinks and crappy food. I’m not talking about debating whether grains and dairy are bad, and whether “paleo” is too extreme for an athlete; those are calculus questions when we should be talking about basic math. A lot of athletes literally don’t eat vegetables or drink enough water. That’s as basic as it comes.
Accept that 80% of your body composition is determined by what you eat. Movement quality will never improve optimally unless you’re healthy on the inside, too.
Start thinking about nutrition as giving you the body you always wanted, and exercise as just giving you a sharper, more agile and supple version of that.
OK so it’s been said that Success is 80% food and 20% everything else. Truthfully, you have to zoom out a little further to see the whole picture. When you look at things from farther back, success is 80% psychology and 20% everything else.
Have you ever said this?: “I know what to do now, I just can’t/don’t do it.” Of course you can’t do it. If you haven’t addressed your toxic beliefs, your negative self-talk, your adverse childhood experiences, your unmet needs, your symbolic substitutes, or the addiction cycle, you’re doomed to failure. The more we see that psychology is just as important in fighting food addiction and obesity, the better off we’ll be.
Have you ever taken a conferences call during lunch, or eaten dinner in front of the TV? Often times you can look down and not even realize you’ve cleaned your plate. Too often we rush through meals so that we can continue on with our busy schedules, without giving any thought to what we are shoving into our pie holes. Did you enjoy it? Did you eat too much/too little? Was it even good for you?
Eat with purpose!