Week number 2 is here and guess what….more dumbbells! Great! Let’s get into it:
The Workout:
Duration:
12 minutes
Like last week, this has quite a big aerobic piece to it given the length of the workout and the different movements may allow those with a big engine to keep moving, provided their grip holds out. I also expect this workout to be more of a one and done situation compared to last week because of the risk for tearing up the hands and significant volume of lunges that ultimately would compromise next week’s performance. If you’re on the bubble, you’ll have to do what you need to do but if you’re not going to regionals this year please consider doing the workout once and being done with it.
Pre Workout:
I think eating ~60-90 minutes prior to this workout is a good idea. I don’t think there’s as much risk of upset stomach during this workout, though the toes to bar and bar muscle ups probably are better done with some time between the meal and the workout. Still, if you do best with 60 min or so between your meal and training, then do that. I just don’t feel as strongly about it as last week.
General recommendations apply here, 20-40g protein, 30-70g carbs, and minimal fats pre workout (depending on your current intake).
Immediately pre workout you may consider 5g BCAAs 6-8 oz water and 500mg sodium (1g salt).
Post Workout:
Immediately post workout I would recommend 1 scoop whey protein or 10g BCAAs mixed with water, 500mg sodium, and any additional supplements you typically take- e.g. creatine monohydrate (0.045mg/kg bodyweight), beta alanine, betaine anhydrous, etc.
I also think that hopping on assault bike and doing 10-15 min easy recovery immediately post workout is a good idea until your hear rate returns to baseline.
3-4 hours after your pre workout meal, I’d have another meal with the similar macronutrient split. Nothing special here.
Caffeine:
I don’t feel strongly either way about caffeine in this workout. If you typically use caffeine for your workouts, you can do it for this workout. If you don’t, skip it. Again, typical beneficial doses are 3-9mg per kilogram bodyweight based on your existing tolerance. Take 30-45 minutes prior to exercise.
Sodium:
No special concerns here this week. Standard recommendations apply of 700-800mg sodium per 1 liter of fluids. Skip sea salt, use table salt. Try not to be as salty as I am in real life 🙂
Now go crush it, everyone! See you guys next week.
-J
Jordan Feigenbaum, the owner of Barbell Medicine, has an extensive academic background including a Bachelors of Science in Biology, Master’s of Science in Anatomy and Physiology, and Doctor of Medicine. Jordan also holds accreditations from many professional training organizations and is a staff member for select Starting Strength Seminars. He’s been coaching folks since 2008 and as a competitive powerlifter, Jordan has competition best lifts of a 640lb squat, 430lb bench press, and 725lb deadlift as a 198lb raw lifter. He can be contacted via email at info@barbellmedicine.com
