1st time through = for time
2nd time through = slow with strict form

25 KB swings 25/35
50 squats
25 KB swings 25/35
50 pushups
25 KB swings 25/35
50 situps
25 KB swings 25/35
50 walking lunges (R+L=1)
25 KB swings 25/35
50 DB floor 2 OH 15/20 ea. 

Post time from 1st round to comments. Post RPE from second round to comments. 


Workout Notes: 

  • This workout has dual personalities. It is likely to cause your mood to swing.
  • Yes, it means you have to go through it twice! 
  • It's really 2 different workouts. One is for time; gonna make those lungs burn. The other will make your muscles burn.
  • How to do strict DB F2OH? Weights must be deadlifted and pressed.  
  • Common Situp Fault Fix - YouTube
  • Better abs situps - YouTube
  • Go Ahead and Use Your Arms During Situps - YouTube

Whey Q&A - Will Brink

Whey protein has become a staple nutritional supplement with both athletic populations requiring the highest possible quality protein to help recuperate from exercise, and those interested in the various health and disease fighting benefits of whey.

However, whey is a complex protein which leads to various questions regarding this biologically active protein. Some of this confusion has stemmed from the marketing efforts of various companies competing for sales in a very competitive market. Some of the confusion stems from a simple misunderstanding of the science of whey.

This Q&A will attempt to address some of the most common questions regarding whey as it applies to some of the major differences between types of whey, such as whey concentrates and whey isolates and other common sources of confusion. For in-depth information on whey and its many potential health benefits, read the “50 Shades Of Whey

Q1:“What are the essential differences and advantages/disadvantages of each type of whey protein? Isolate, concentrates?” Keep reading ...


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