Q: Mathlete
PAX: Ocho, Icey Hot, Mathlete, OBrother, Comfort Zone, Erector, Papa Lock, TACMAN, Flying Dutchman
FNGs: None
COUNT: 9
WARMUP: Projectivators, overhead claps
THE THANG:
Head to recruiting center with a couple sprints along the way.
Before we get blocks, 3 sets of 5: shoulder taps, pickle pounders, iron Mikes, pull-ups
grab blocks and go to bank hill.
15 Heavy LBCs, Freddie’s, and Dolly kicks plus 5 backworms. farmer carry to top and back, short 5 paces and repeat 3 times.
head up to theater steps, pyramid of 5, 10, 15, 20 curls, OHP, Tri Ext, Derkins, stairs between rounds.
then return the blocks and return to flag with a final sprint
MARY: no time
ANNOUNCEMENTS:
COT:
I gave some perspective on protein that I gleaned from an Art of Manliness podcast: podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5zaW1wbGVjYXN0LmNvbS9henkzM0c4Xw/episode/NWU2NmE3YTktNjAwZi00YWNiLTliMDEtZDlkNmUwMmUzNWRm?ep=14
Basics are you need 0.5 to 0.8 g of protein per pound of bodyweight. Protein synthesis gets kicked off by 3 g of the amino acid leucine, so eat a good protein meal twice a day. Almost impossible to get the 9 essential amino acids on a vegan diet without a dietician.