Workout of the Day
Deadlift 6×5 (75% 1RM)
Then 3×15 glute bridges (40% 1RM deadlift)
WOD Notes: If the barbell is very uncomfortable on the glute bridges, consider using a wreckbag and potentially doing 1 leg at a time!
Nutrition Notes: What does a typical day of eating look like for Level 1 (food quality)?
- Breakfast – 2 to 4 eggs, sauteed spinach, oatmeal with some frozen berries
- Elevensies (or snack, if you’re not a Hobbit fan) – some deli turkey, a banana, some nuts
- Lunch – come reheated chicken thighs (prepped from the weekend), apple + almond butter, carrot
- Dinner – pork tenderloin sliced thin and pan seared, rice and a side salad or some steamed broccoli
There are many variations on this plan but it is a solid starting point. You may prefer to add in some Greek yogurt and berries for the midmorning snack or maybe you like salads for lunch. The goal is to get high quality foods every time you eat!
