“Pick up any book on nutrition, flip to the index,
and look up insulin and hyperinsulinism.
If there is nothing there the book is pure bull-shit, put it down.”
- Coach Glassman

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Tuesday

1. group 400m run
2. 3 RNFT:
  200m row
  3-5 SL box jump
  10-20m HS walk
3. press: 5-4-3-2-2-2
3a. AMAP @ 85% of part 2
4. 5 rounds for time: (18’ time cap)
  15 cal row
  15 t2b
  15 HSPU
  15 KBS @ 53/35
*if not finish under time cap 1 mile run cool down

t2b = 15 weighted v up + 15’’ L sit
HSPU = regular push up OR 3x5 seated Z press + box push up

Weightlifting

1. coaches warm up
2. snatch prep
3. snatch of blocks @ knee to moderate double
4. work to heavy snatch balance out of rack