For the past weeks we have seen lots of determination and dedication!
Maybe every participant was not 100% cheat free and maybe you didn’t PR every workout, but you did make changes to lifestyle. You developed some healthy habits along the way!
But the challenge ends Saturday, now what??
The changes that you started making during the challenge are not a waste of time! Prepping and cooking meals, being more conscience when eating out, working out more regularly, can and should continue!
Just because you do not have to journal your food on the blog does not mean these lifestyle changes are no longer of importance. What is your plan? Are you planning on sticking to the Paleo Diet 100%? Are there certain food items that you missed from your diet and want to add them back in, so you are more 80/20?
Advice: Don't blow it all at once! Establishing habits is a challenge. You spent the past 4 weeks eliminating sodas, sugars, processed foods, don't jump right back into your old habits!
These dietary changes have made you leaner, decreased your waistline, increased your energy levels and improved your workout performance. Don't let the inches that you lost sneak back on.
5 rounds for quality and reps:
3 snatch deadlift
3 hang snatch
Max UB reps back squat (UB = no rest at top or bottom of the squat)
Rest as needed between rounds
All reps per round are unbroken (move directly from DL to HS to OHS to BS) Increase weight each round.
Score=total back squat reps x weight for all 5 rounds
EMOM 8 min:
Even: quad smash barbell
Odd: partner bully stretch