Leangains and Eating Primal page 9

[jackson44]

No trouble at all. You can throw one of these brutal metcon WODs once a week. They help you get in great condition and lean you out as well. They shouldn't take longer than 20 min. If they do, cut yourself off.

WOD #1 - 6 sets of moderate heavy deadlifts at 6 reps and 12 burpees.

WOD #2 6 sets of thrustesr (a squat to a press) with spiderman crawl at about 20 yards. (if you don't have room to do the crawls, you can run for a min on the treadmill or jump rope for a min)

WOD #3 6 sets of barbell complex workout (complexes are movements which you do without putting the bar down) 5 reps of front squat - front millitary presses - back squats - behind the neck presses. If you want to see what it looks like google "the bear" workout. Again, do all the movements w/out dropping the bar.

WOD #4 10 short sprints at about 50 yards with a min rest in between. Go all out with the sprints.

If you have any questions, let me know!

Good luck!

[PGC]

Sure, will do one a week. Now all I have to do is make an effort to update my primal journal blog

[jackson44]

Let me know how it goes! PM with updates! Good luck!

[AMonkey]

White rice. Potatos are around 21g carbs/100g and white rice is around 29g of carbs/100g. That 8 carb difference really counts when you have to scoff down over 200g of carbs.

[PGC]

First 2 days of Lean Gains done. The rest day, I felt good. The training day, I'm not to sure.... it feels like too much carbs. Next training day, I am going to add a metcon WOD after the stronglifts to make sure I have really depeleted the glycogen.

[heatseeker]

WOD #3 6 sets of barbell complex workout (complexes are movements which you do without putting the bar down) 5 reps of front squat - front millitary presses - back squats - behind the neck presses. If you want to see what it looks like google "the bear" workout. Again, do all the movements w/out dropping the bar.

Just had to pipe up and say bear complexes are brutal! I've never been so humbled as when I did bear complexes!

[jackson44]

If you want to add the intensity to the bear add a 400m run, or 1 min jump rope or some burpees. Get your heart rate pumping and great conditioning WOD in less than 20 min!