12.30.19 Training Session (1)

“CV Primer”
10x DB Power Cleans (a.k.a Ground-to-Shoulder), 40/25 +
15x HR Push-ups +
1-5 Strict Pull-up Ladder (2-4-6-8-10 Ring Rows)
Rd 1 looks like 10x PC + 15x HR PU + 1x Strict Pull-up
Rd 2 looks like 10x PC + 15x HR PU + 2x Strict Pull-up, etc…
Continue to 5x Strict Pull-up
12′ Cap
5 consecutive rounds w/o putting the KB down
5x American Kettlebell Swings (53/40)
3x Goblet Squats
1x Kettlebell Strict Press (Left Arm)
1x Kettlebell Strict Press (Right Arm)
After 1st 5 rounds do 16x Alt. Handstand Shoulder Taps against wall
After 2nd 5 rounds do 20x Split Jumps
Couch Stretch




Food Volume

One of the many reasons I encourage my clients to eat 6-9 servings of veggies a day is because green veggies are a high-volume density, high-nutrient density, and low-caloric density food. Higher food volume create better satiety and fullness, without the negative consequences of more super-palatable foods like Rx bars or ice cream, where a very small amount of food volume packs a caloric punch with relatively less nutrients.

The only time we would have experienced a super-palatable food in nature would have been honey, and by no means was that a daily occurrence. Don’t get me wrong, super-palatable foods have there place and are delicious. But if you want to operate at a slight calorie deficit without feeling hungry, strive to consume 2-3 servings of veggies at each meal.