Get your training done today so you can stuff your face with all kinds of goodies tomorrow!

Ummm...no that's bullshit.  Calories in DOES NOT EQUAL calories out.  Once you put some food in your mouth and swallow it, the damage is already done!  You can "workout really hard" a few hours later (or earlier) to make up for the hormonal response that your body has when you eat a bunch of crap.

I've said it before and I'll continue to say it:  you are simply not serious about becoming leaner and stronger until you give up sugar, grains, dairy, alcohol and artificial sweeteners.  Or at a a minimum, reduce your consumption of these substances significantly until your "six pack" shows up.

We don't fool anyone.  Because our bodies are really good at being our journals of our consumption and effort.  You can talk the talk, but your body is gonna walk the walk.

So, give up the junk.  Eat meats and vegetables.  Drink water.  Do it or don't.  I don't care.

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Schedule for the Thanksgiving holiday:

• Thursday, no training.
• Friday, 6:00am and 8:30am only
• Saturday, 9:30am
• Sunday, no training

Times:

• 6:00am - Coach:  Paul
• 8:30am - Coach:  Paul
  
• 6:00pm - Coach:  Paul
  

Prep:

• Row 500m or ride 0.5 mile.
  
  • Keep moving until the coach begins the session.
• DS/BM
• Wrists
• P/S/P/C
• Achilles
• Leg swing
• Shoulders
• GM
• 2x10:
• Ring row
• Wheel o' woe
• Handstand push-up
  
• Lunge (each leg)
  
• Superman
  

Skill review / enhancement / instruction:

• Clean and jerk

Strength:

• C&J, work to 1RM, 25 minutes
  

Stamina:

• Death by burpee

Stretch / Mobility