Back Squat 10-10-10-20
Use the heaviest weight you can for each set. Rest as needed between sets.
Build to a moderately challenging set of 10, leaving 2-3 reps in the tank. The set of 20 should use 82-88% of the heaviest set of 10, erring on the side of less weight and a smoother set.
Each for time:
Run: 8x 200 m
Rest 1 min between efforts.
@7-9 Athletes should aim to build intensity over the duration of the workout. Rounds 1-3 should be @ 7, a pace just hard enough to get the heart rate up and dial in technique. Rounds 4-6 should be @ 8, a challenging pace, very hard work but definitely sustainable. Rounds 7-8 should be @ 9, just under threshold.
Coaching children on proper nutrition is challenging.
As an affiliate owner and a parent of two highly competitive, athletic girls, I’ve learned a lot and made many mistakes. Here are three coaching tips that might help you provide better nutrition for your children and your family.
Walk the Walk, Eat the Beets
Develop a nutritional standard for the household and stick to it.
Our children are watching us, so it’s important to understand where we are with nutrition personally. “Do as I say and not as I do” is a surefire way to sabotage your plan. Parents often share only one meal with their children each day, so use that time to set a good example. Simply put: Your children learn to eat by watching you. If they’re making poor food choices consider what they learned from you.
Resource: “Parental Influence on Eating Behavior”
Food as Fun
Invite your children to cook and make food fun.
This approach creates an opportunity to prepare foods that look like the things all their friends are eating while you educate them about choice. Talk about what the ingredients are and how to make healthy choices that improve nutritional content. Cook sweet potato pancakes instead of box pancakes and cauliflower crust pizza with all homemade ingredients instead of frozen pizza.