Piglets
Objective: 20 min work capacity
Warmup: 4 rounds
5x Clean grip hanging snatch with pvs
5x overhead squat with pvc
5x dislocates
5x 1 arm swings
5x 1 arm presses
Training:
1) 8 rounds
5x Clean grip hanging snatch @ 65
3x burpee
200m run
every 2:30
2) 5 rounds
50m overhead sandbag carry @ 60
5x ankle to bar
5x wipers (each side)
10x barbell good mornings @ 65
Comments:
The first time I was asked to do a "clean grip" snatch I laughed. It sounded ridiculous. The first attempt looked even more ridiculous. Try to not go as deep as a full snatch, this will make sense upon trying the exercise. You simply cannot go as deep with your hands in a clean/press grip. Since we are plugging this into a work capacity we are keeping it light and starting from a hang position.
Below is a book review by Coach Tod Moore who is currently working with http://www.militaryathlete.com/
Review of “The Paleo Solution” by Robb Wolf
Reviewer - Tod Moore
If you're reading this you've dedicated yourself at least in part to
training your body and mind for the task at hand. Most of our
industrial athletes lives and lives of there coworkers depend on their
fitness and mindset.
That being said, how is your diet? I can be totally honest with you
and say, while mine isn't terrible it still kind of sucks. Because my
diet kind of sucks, I kind of suck. Why do you kill yourself in the
gym, to blow it all on one or two meals during the day. I have been
asking myself that as I keep getting fatter despite training harder.
We diet for three reasons: vanity, performance, health. That’s it.
Thing about a diet is that is it usually just a phase, and then old
habits reemerge and you're right back where you started.
It needs to be a permanent lifestyle change.
So enters Robb Wolf and his new book The Paleo Solution. While he is
a mildly entertaining writer and personality, and the science in the
book is easy digest, there is no reason to rush out in buy the book unless
you are truly fascinated by this stuff.
Wolf started this diet forhealth reasons and tells you all about the nightmare diet that you have been consuming since you where young, and why that is what your current ailments are from. If you have current health issues it really might be worthwhile for you to check this out.
The biggest thing I like about Wolf is he believes weighing and measuring food and counting calories is a neurosis and not sustainable over time. In the end is really no different than putting a finger down your throat.
So he hits us with The Paleo Diet. Diet of your ancestors.
Pro: It’s easy to remember. You feel great, look good and preform well.
Con: It's boring.
Thats it. Dedicate yourself to training, then dedicate yourself
to your diet. Use a little self control.
Here are the highlights
Eat:
All lean meats, as fresh as possible, try to eat something that had a
soul and a face with every meal.
Fish
Veggies, all of them of every color
*Nuts - a handful a day
Coffee is cool
*Fruit- in moderation- if your not a fatty- if you're a fatty stay off
the fruit.
Olive oil, and Avocados
Coconut- everything coconut
(you can have sweet potatoes post workout)- again if you're trying to
lean up, stay away.
Avoid:
pasta-bread-grains-gluten-rice
corn
peanuts/cashews- they are considered beans
beans -legumes
dairy-milk,butter, yogurt,cottage cheese, real cheese, all of it.
sugar
Alcohol (especially beer)
You can get on his website and download a shopping guide and really
answer any questions you have about being Paleo or trying to get
there.
While I haven't yet gone totally paleo, I have drastically cut down of
a lifetime of bad eating habits, the biggest being off Gluten. Not an
easy thing to do initially, but not too bad after time. The funny
thing is that you really do feel better. And I have noticed that when
I'm off of it I don't have stomach issues at all. I've also noticed
that when I do consume it again I usually have a shitty workout the
next day.
All I guess it really comes down to, is that if you want something
you've never had, you've got to do something you've never done.
Good Luck
-Tod Moore