10-9-8-7-6 reps per set of:

weighted pushups AHAP
kipping pullups

Post consecutive pullups, chinups and weight of pushups to comments.


Take plenty of rest between these sets today.  We suggest at least 2 minutes.  I'm going to take 5. 

You'll want to make sure you have plenty of time between those chins and kips to let your hands cool off.  If you push it too hard, you may rip a callous.  Not cool. 

Remember, you aren't in a hurry today. 


Thanks Janetha. - N

HI! I am going to be doing a post about this sometime this week, but not today.. but I thought if you wanted to share it with OHC participants in the meantime, it may be helpful. 

Basically it tells you an average (for me) serving of each food, how many calories it contains, and the protein/carbs/net carbs/fat in that serving. In the yellow column, I have done the math to show just how many calories are in each gram of protein for that food. I then ordered the list by the least amount of calories per protein gram to the most. I noticed people said they were having a hard time getting protein in but keeping their calories low. By choosing the options that are lower in calories per protein gram, they are more likely to hit their goal without going over. 
Anyway, it's kind of nerdy and you don't have to share it, but if you want to.. you are more than welcome to do so :)
I attached the PDF, but I have also included a link in case you just want to send the link (I hosted the table on my blog)


Angie C!