Sunday’s Meal….
Protein: Venison Meat(Dear Meat)
Carbohydrates: Strawberries and Peppers and Mushrooms
Fat: Olive Oil Marinated with Venison

MMMM…. Delicious!! Get Creative with Your Meals.. Try some Game Meat like Deer, Buffalo, or any odd animal, to get some good lean healthy protein… Game Meat is an excellent source of protein, and also very lean fat…

Bridget and Billy Horsing Around Before the Workout…

John gutting out the last few reps of “Heavy Mess”

Coach Jared taking Mike thru the Coach B Warm-Ups…

Dynamic Mobility Warm-Up:
Bend and Touch Toes
Spiderman Lunge
Lunge and Twist
Lying Leg Raise
Dead Bug

Active Warm-Up: 20 seconds on/20 seconds off x 3 Rounds of:
Butt Kicks
Skin the Cats
Air Squats
Push Press

Workout of the Day:
A. Snatch Balance Work: Practice for Ten Minutes on your Form and Technique: Add weight if you are comfortable with movement
B. 3 Rounds for Time of: Compare to January 8th, 2010
Back Squat Push Press x 25
Barbell Side Hops x 25

Kevin’s Notes and Scaling:
The Back Squat Push Press is essentially a backwards thruster, you will rack the barbell in the back squat position and then perform a back squat, and on the way up perform a push press. On the barbell side hops, after you are done performing 25 reps of back squat push press, you will then place the barbell down, and continue by side hopping over the barbell… Everytime you clear the barbell, this will count as one rep…

Advanced: 95 lbs/65 lbs
Intermediate: 85 lbs/55 lbs
Beginner: 65 lbs/45 lbs