October 25 - Week 4

If you have been good and have been following the Paleo Diet, you should be starting to see some improvement in your mood and your performance.  For those who are struggling to get their diet under control, remember that what you eat is a conscience choice.  Nobody has forced you to cheat, you have decided to do IT (cheat)!

Get control and Get back on that wagon.   Enough ranting - here are this weeks elements.

weightlifting 3 x 5 @ 75-85%

back squat, deadlift, front squat, shoulder press

skills: As Fast As You Can

5 rounds of cindy: 5 chest to bar pull ups, 10 push ups, 15 squats

1 round of helen:  400 meter run, 21 kettlebell swings, 12 ctb pull ups

30 deadlifts 124/85kg 

3 x 45 seconds on/ 15 seconds rest

burpees

wall balls

toe to bar

box jumps

max double unders, handstand push ups or holds

start working on pistols at least 5 reps/ leg