Quick Hit List on Fats and Oils.

Good Fats and Oils for you:

• Animal Fat
• Coconut Oil
• Dark Roasted Seseme Oil
• High Omega 3 Oils
• Fish Oil
• Olive Oil
• Palm Oil

Fats and Oils to Avoid:

• Canola Oil
• Cottenseed Oil
• Margarine
• Partially Hydrogenated Oils
• Safflower / Sunflower Oils
• Soybean Oil
• Trans Fats
• Vegetable Shortening

Alpha Strength

Back Squat your bodyweight for max reps 2x

Bravo et al: Heavy single or 3x5 for newer peeps

Then...

Alpha

5-1

• Clean and Jerk (bodyweight / .75 bodyweight)
• Muscle Up

200 m run after ea. completion of the couplet

Bravo

5-1

• Clean and Jerk (your ideal weight)
• Muscle Up progression

200 m run after ea. completion of the couplet

Charlie

5-1

Clean and Jerk (a challenging weight) w a barbell or dumbbells

• Pull Up
• Dip

200 m run after ea. completion of the couplet