Ok folks, this is your final week to lock it down. The dunk tank will be back next Monday. Which means, for those competing, you need to plan on being here for your dunk sometime between 330pm and 730pm next week OR! you need to head over to Fitness Wave sometime this week. All final results for the weigh in are due to me by Monday at 11:59pm. Next week we will be revisiting the 2 benchmark workouts to determine the "Fittest of the Forest."
Zummo has posted a new blog post "...This post is for all of you that spend a lot of time on the road and are not able to cook and eat in your own kitchen. If you are on a 5 day vacation and want to wander off the reservation and eat whatever you want and maximize your experience with the local culture, then go for it. A few days indulging will not kill you. However, if you are like me and spend up to 2 weeks at a time on the road traveling for work, saying “screw it, I’m on the road, I’ll eat however I want” is not an option if you want to maintain all the gains you have made in recent months...." (see more at Forest Nutrition by the Zummo's)
Shoulder Press 5-5-5-3-1, maybe 1 more if you are feeling it
KB Swing 2/1.5 pood
Basics Class -
Beg. 75 pushups for time
Int. 100 pushups for time
Adv. 150 pushups for time
Go for a max set of pushups. Anytime that you break your set, do 15 wall ball shots (20#/10#) and return to the pushups immediately. Finish pushups as quickly as possible.