Depletion

Tomorrow's training session is our first go at a depletion workout. What does that mean? Depletion workouts are training sessions that are geared toward exhausting the body's muscle glycogen supply. Your body stores carbohydrates, the primary fuel we burn while training, and muscle glycogen is this storage of carbs. As these storage supplies are depleted your body runs out of power exhausting itself limiting the ability to continue.

This depletion of muscle glycogen has a positive effect on building lean muscle mass and jump starting your body to push past former plateau's. Beware though, upon completing the training your body will require a large intake of calories to replenish and repair the damaged muscles. Stay away from processed food and simple sugars. Here is the training session:

Warm-up:
5 Rounds
20x Jumping jacks
20x Push-ups
10x Kettle bell swings 50-60/35 lbs.

(1) 6 Rounds
10x Renegade man-makers with 2x 35/15 lbs. dumbbells
17x Pull-ups (Every time you drop from the bar before 17 complete 30x mountain climbers)

(2) 3 Rounds
Row 500m
Wall sit (Perform wall sit for same amount of time it took you to row 500m)

(3) 1-10-1 reps of:
Overhead squat 95/65 lbs.
L-sit dip
Knees-to-elbows (KTE)

Minimalist training session:

Warm-up:
5 Rounds
20x Jumping jacks
20x Push-ups
20x Squat jumps
20x Mountain climbers

(1) 70x Burpee pull-ups

(2) 3 Rounds
Run 400m
Wall sit (Perform wall sit for same amount of time it took you to run 400m)

(3) 1-10-1 reps of:
Handstand push-up (HSPU)
Broad jump or box jump
KTE

Notes:
A renegade man-maker starts with the two dumbbells one in each hand, the individual performs a squat thrust, push-up, left arm row, push-up, right arm row, then jumps back to standing, does a squat clean, and ends with a push press - this is one repetition. 1-10-1 is a pyramid scheme where all the exercises are performed in order for 1 rep, then 2, then 3, working your way up to 10, and then back down to 1. Knees to elbows are performed by hanging from a pull-up bar and bringing your knees up to touch your elbows.