"Carnitine Supplements by Dr. Mike Molloy"(11.9.2015)

*Carnitine Supplementation bv Dr. Mike Molloy*

“So there are two kinds of Carnitine supplements that you are likely to run into, L-Carnitine and Acetyl-L Carnitine.  They are based off of the same structure, but work slightly differently, notably the Acetyl form can pass through the blood brain barrier and therefore has more of a neurological effect.  Another aspect is that Acetyl-L Carnitine may also provide substrate (acetyl groups) for synthesis of acetylcholine—a primary neurotransmitter in the brain.  There is still some support for the idea that the Acetyl L-Carnitine can still help for converting fat into energy, but perhaps less as a primary benefit than the regular L-Carnitine claims….”

*Read More Here on Carnitine Supplementation and What to Take. CLICK HERE.*

John D.


I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of Coach Dynamic Warm-Up
3-4 Minutes of the following:
Run 100 Meters or Airdyne 20 Seconds
10 indian push ups
5 goblet squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Front Squat 1RM + Upper Body Push/Upper Body Push Assistance+ Aerobic Conditioning Interval Sets
A1. Front Squat, 4 reps x 3 sets @ 75%, rest 1 minute.
Get 1RM results from July 31st or October 30th
A2. DB Standing Strict Press, 8-10 reps x 3 sets, rest 1 minute.
A3. DB Tricep Extensions, 8-10 reps x 3 sets, rest 1 minute.
B. 4 Sets of the following @ Aerobic Effort High:
200 Meter Run
15 Wall Balls or Goblet Squats
10 Burpees
Rest 45 seconds between sets
B. Fitness Phase
Power Clean % + Upper Body Press/Upper Body Pull + Conditioning Aerobic Interval
A1 Power Clean Cluster, 75% of 1RM, 1.1.1 x 3 sets, rest 1 minutes between sets.
Up from 5% last week, follow numbers as presented based off of your 1RM
A2. DB Seated Press on Bench 8-10 reps x 3 sets, rest 60 seconds between sets.
A3.  DB Powell Raises @ 30×1, 8/each arm x 3 sets, rest 60 seconds between sets.
B. 4 Sets of the following @ High Aerobic Effort:
200 Meter Run
15 Ketttlebell Swings
10 Box Jumps
Rest 45 seconds between sets
C. Competition Phase
3 Pos Snatch + Jerk Complex + Back Squat + Core + Conditioning Aerobic Two Sets(One set with Gymnastics Enduro)
A. Squat Snatch, 65%, 2 reps x 10 sets, rest 30 seconds between sets.
B. Push Jerk, work to heavy single for the day, no more 6 attempts.
C. Snatch Pull, 85% x 5 reps x 5 sets, rest 1 minute between sets.
D. High Bar Back Squat, 78% x 5 reps x 5 sets, rest 1-2 minutes between sets.
E. 3 Rounds for time of the following:
15 Burpees
15 Wall Balls @ 20/14 lbs
15 Box Jumps @ 24/20 inches
15 Power Snatches @ 75/55 lbs
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