Meal Prep for the Week of May 23, 2022 LAST SUNDAY'S MEAL We post the week's meals on Sundays. Breakfast: Protein pancakes or Superfood smoothie Lunch: Chipotle Beef bowl Dinner: Chicken and vegetable pan meal Snack: Vegetables and hummus or peanut butter MONDAY [...]
Grocery List for the Week of May 23, 2022 PROTEIN 2 lbs Chicken breasts 12 Eggs + 6 hard boiled eggs (easy prep) 1lb Lean Beef, Bison (grass-fed) 1lb Ground turkey (or chicken) 2 cans of Wild Salmon or mackerel Yogurt (sugar-free) *Frozen fish patties (salmon or Pollack) [...]
Strength: 1) Back Squat: 20-15-10-6 (Increasing in weight), 2-3 Min rest between sets 2) Rear Foot Elevated Split Squat: 3 x 10-12 Reps, Tempo 4 seconds down, 2-3 Min rest between sets 3) Romanian Deadlift: 3 x 10-12 Reps, 2-3 Min rest between sets 4) Jump lunges: 3 x 20 reps for time, Rest 30 [...]
Strength: 1) Barbell Bench Press: 3 x 12 Reps (increase weight each set if possible), 2-3 Min rest between sets 2) Bench Dips: 5 x 5, weighted if possible, rest as needed 3) Push-ups: 3 x max reps, 2-3 Min rest between sets 4) Close grip bench press: 3 x 12-14 Reps Superset with 5) [...]
Workout: For Time 1 Mile Run 30 Burpees 1 Mile run
Strength: 1) Strict Press: 5 x 10 increase weight each set if possible 2) Kneeling single arm DB press: 3 x 8-10 Superset with 3) DB single arm Row: 3 x 8-10 4) Lateral DB raise: 3 x 15 Superset with 5) Rear DB flys: 3 x 15 Workout: 3 x 800 Meter run 3 [...]
Strength: 1) Deadlift: 3 x 15 (same weight every set), rest 2-3 Mins between sets 2) Bent Over Supinated Grip Barbell Row: 3 x 10-12 reps, rest 2-3 Mins between sets 3) Weighted Strict Pronated Pull-ups: 3 x 8-10, rest 2-3 Mins between sets 4) Preacher curl: 5 x 15 light weight Superset with Single [...]
Today is a Rest Day for the program! WodStar Recovery Yoga is made for days like this... https://vimeo.com/193756013
Today is an active rest day for the program! 45 Mins of one of the following: Rowing Biking Running Swimming
Workout: For Reps 1 Min max jump rope or double-unders 1 Min max rep sit-ups Rest 1:00 1 Min max jump rope or double-unders 1 Min max rep sit-ups Rest :30 1 Min max jump rope or double-unders 1 Min max rep sit-ups :15 Rest 1 Min max jump rope or double-unders 1 Min max rep [...]
Strength: 1) Barbell Bench Press: 5 x 1 (increase weight each set if possible), 2-3 Min rest between sets 2) Dips: 3 x 10 Reps, weighted if possible rest as needed 3) Incline DB Flys: 3 x 15-20 Reps, 2-3 Min rest between sets 4) Bench Dips: 3 x 10 Reps Superset with 5) Concentration [...]
Workout: For Time 1 Mile Run 30 Burpees 1 Mile run
