Amazing article on dieting mistakes geared towards women.
Strength:
L3:LBBS 3×3 @ 70% 1rm +10#
L2: LBBS 4×4 @ 70% +10#
L1: Front Squat 3×5 @ 70% +10#
Workout:
L3:
EMOM 10:
3x Power Cleans (185#/125#)
4x Sandbag get-ups
L2:
EMOM 10:
3x Power Cleans (135#/95#)
4x Sandbag get-ups
L1:
EMOM 10:
3x Power Cleans (95#/65#)
4x Sandbag get-ups
Supplemental:
Consistent Muscle-Ups?
-3 sets at 30-40% of your max rep muscle-up set. Do a quick test if you don’t know how manyyou can do in a row. These reps should be perfect; feet together, good hollow/arch positions.
-Add 1 rep to each set off of last week.
8+ strict pull-ups and strict ring dips? Start working the Outlaw Muscle-Up Progression:
http://vimeo.com/84253241
-No muscle-up attempts for 4 weeks
Pull ups:
1xMax reps, 3×70%, with a band that allows for 8 reps on the max rep set. Try to increase the reps for all sets by 1 off of last week.