This is the next upcoming competition. The program isn't going to be changed much. He has (Scott) posted two workouts so far, and i'm sure some more are to come. We'll play with them a little bit, but don't expect to have the whole week switched around.
I booked our hotel for the weekend. Scott says it's within walking distance, so that's nice.
Ramada East Hanover
130 New Jersey 10 West
Joe and Dave, you're bunking with me. We'll have 2 queens, and most likely able to get a roll-out. I'll also be driving. I ask that you guys prepare your supplements properly before we leave. We are also going to go to the super-market (Trader Joes) and stock up for the weekend so we can save money, and time.
Guys, I want you to start moving a little quicker through the workouts. Heart rates should be kept high, sessions should not go past 2 hours (tops). Even if it takes you some time building up, you should have an idea of your numbers and get there rather quickly.
3 sets of max L-sit - 2011 games standard - rest 60s between attempts
Snatch from floor + hang snatch - heavy "single" then proceed to....
Snatch singles - near maximal weight - 3-5 sets @90% and above
3 sets of 5 of:
Weighted ring dips (AHAP) - rest 60s
Shoulder Press - (AHAP) - rest 60s
5 sets of:
10 Supine Ring Pull-ups
12 GHD situps
An analysis of Joe "The Juice" "Joey" Arias food log
5 days out of the week this is pretty dam accurate
meal 1 - 4 strips bacon , 2 whole eggs , 6 egg whites
half avacado , fruit (usually apples and cantelope)
pre-wod shake - 10 bcaa , 10 glutamine , 25 g karbolic, 5 g creatine
post wod shake - 50 grams hydro whey, 10 g glutamine, 10 g creatine, 25 g karbolic
meal 2 - 8oz 96 % lean burger , sweet potato , half avacado
meal 3 - 5-6 oz chicken breast tenderloins, random stiry fry veggies about 2 handfulls , cashews
meal 4 - 8oz 96 % lean burger , sweet potato , half avacado
meal 5 - 2 salmon patties , asparagus and maybe some fruit and almond butter
Pre bed time shake or Post second wod shake - 50 grams hydro whey, 10 g glutamine, 10 g creatine, 25 g karbolic
Before I give my two cents on this, just understand, I'm not a nutritionist. I spend a fair amount of time reading about nutrition, diets, etc. With that being said, there are always people out there who will disagree with me, you, and tell you there is a better way. And that's just fine. Take everything with a grain of salt. Heh.
First, there's not nearly enough vegetables in this diet. Not by a long shot. For the most part, it does a pretty good job avoiding sugar and keeping true to the Paleo protocol.
I'm not a big fan of the karbolic crap. I'm just not. Eat a sweet potato or a banana instead. It's cheaper, and better.
It's a lot of meals, which means a lot of work. Like I've said before, I'm a big fan of IF (leangains.com). It saves time, which means you can be more productive. Worth reading at the minimum.
I'm not entirely sure on what his goals are, aside from "getting big". Performance wise, he doesn't need to get any bigger. He needs to lean up, and work on his gymnastics and motor. The strength is there.