Post Workout (PWO) Experimentation

Warmup: 5min Jump Rope

Strength:  Power Snatch 5x3

WOD:    AMRAP in 7min of:

                         10 Wall Ball
                         10 Situp
                           3 Hang Power Snatch @ 75/55 lbs

Tabata:  Air Squat

Don't be afraid to experiment on yourself with your PWO. You'll never really learn anything if you don't try right? I started my foray into PWO with whole milk. It felt a lot better than nothing at all, and I stuck with it for about 2 months. Two weeks ago I cut all (or almost all) dairy from my diet just to see what would happen. I replaced my whole milk PWO with a 1 scoop shake of Optimum Nutrition 2:1:1 Recovery. In 8 days I went from 185lbs to 180lbs, I feel leaner, and I feel like I'm recovering a little better. Tomorrow I'm going to start adding in 5g of creatine monohydrate. Will I turn in to the hulk? Will a throw up 1 hour later? Will I put on 20 pounds of water weight? I don't know, but I'm going to give it a shot after the reading this article from the Journal of the International Society of Sports Nutrition.

http://www.jissn.com/content/4/1/6

Warmup: 5 min Jump Rope

Strength:  Press 5x5

WOD:          8-16-32 Reps of:

                               Kettlebell Swing 24/16 kg
                               Box Jump 24/20"
                               Deadlift @ 135/95 lbs

Tabata:   Pullup

Warmup: 5 min Jump Rope

Strength: Power Clean 5x3

WOD:    3 Rounds for Time of:

                          15 Sumo Deadlift High Pull @ 95/65 lbs
                          15 Push Jerk @ 95/65 lbs
                          15 Air Squat
              
Tabata: Pushup

Sorry everyone, it's been a really long week and I haven't had the energy to write anything creative. Keep hitting your TennisWOD!

Rest Day

Warmup: 5 min Jump Rope

Strength: Back Squat 5x5

WOD:          2 Rounds for Time of:

                                 10 Ring Dip
                                 15 Knee to Elbow
                                 20 Burpee
                                 25 Box Jump @ 24/20"
                                 30 Wall Ball @ 20/14 lbs

Tabata: Push Press @ 75lbs

Warmup: 5 min Jump Rope

Strength: Front Squat 5x5

WOD:   AMRAP in 8 minutes of:

                         3 Deadlift @ 185/155 lbs
                         3 Hand Stand Pushups

Tabata: Double Unders

Everyone Makes Mistakes

Warmup: 5min Jump Rope

Strength: Overhead Squat 5x5

WOD:     5 Rounds for Time of:

                         20 Pushups
                         10 Pullups

Tabata: Air Squats

I apologize for not posting yesterday (at least it was a rest day!). Everyone makes mistakes, it's not learning from them that's the problem. Training sub-adequately is something that you can choose to change right now. If you're serious about your goals and aspirations you need to look at your fitness and strength program and decide if you need to improve it.