WOD pt. 2 7-23-09 SHIVA THE DESTROYER

41 min.

Rode to park w/20 lb db and 5 lb db in pack
60 plyo push-ups, 60 weighted pull-ups:
-In sets of 5, alternating:
A
-5 dead hang close grip chin-ups w 20 lb db
-5 plyo push-ups
B
-5 dead hang wide grip pull-ups w 5 lb db
-5 plyo push ups
Alternate A and B until you reach 60 pull-ups, 60 plyo push-ups

Then:
-2 x 5 ex/5 reps per ex. Shoulder complex w/5 lb db's
-30 reps per side single arm db push press w/20 lb db
-30 sumo squat overhead swings w/20 lb db

Rode back to HQ

Life's short, drill it.

WOD 7-23-09 Stand and Deliver

1 hr 10 min.

15 min. Very easy spin
Then:
(Climbing VO2 max intervals.):
5 x (2 min. VO2 max w/full sprint last 15 seconds + 30 seconds recovery + 2 min. VO2 max w/full sprint last 15 seconds + 2 min. Recovery)

Alternate 2 sets seated very high cadence with 2 sets standing very high cadence. Last set, standing high cadence 1st set, seated high cadence 2nd set

BLOCK ROCKIN' BLOCKS: DrillIt.tv Recommended Product

100% Natural Whey protein powder from Optimal Nutritition purchased at www.nutritiondiscounters.com.

No artificial colors, flavors or sweeteners, tastes fine, mixes easily, blends well with fruit/ice nuts.

If you're spending more than 50 cents per recovery drink you're wasting money. I usually go with fruit/ice/scoop of protein powder, sometimes just chocolate milk (you have to use a lot of chocolate to get enough sugar by the way).

As long as you get a 4:1 simple carb/clean protein ratio you're sorted. Read the label on a 4 dollar recovery drink like Muscle Milk. Once you get to the end of the list of 50 ingredients recall that what you're after is that 4:1 ratio of simple sugar to protein. It's not magic, no brand of anything is particularly better than another.

My personal preference is something as simple, clean and unprocessed as possible. A 5 pound jug of 100% Natural Whey costs $45 and lasts me several months. I estimate my cost per recovery shake at under 50 cents.

I'm giving glutamine a try after reading the research on it. Will report back after i've had 4-6 weeks to evaluate its impact (if any) on training.

Getting proper nutrition doesn't have to be expensive. It ain't magic, it's science.