211130
– RX –
From 0:00-5:00
EMOM 5:
5 Thrusters (75/55#)

From 5:00-10:00
EMOM 5:
5 Thrusters (95/65#)

From 10:00-15:00
EMOM 5:
5 Thrusters (115/75#)

– Continue adding 20 / 10# every 5:00 for as long as you are able

– INTERMEDIATE –
From 0:00-5:00
EMOM 5:
5 Thrusters (75/55#)

From 5:00-10:00
EMOM 5:
5 Thrusters (85/60#)

From 10:00-15:00
EMOM 5:
5 Thrusters (95/65#)

– Continue adding 10 / 5# every 5:00 for as long as you are able

– BEGINNER –
From 0:00-5:00
EMOM 5:
5 Thrusters (45/35#)

From 5:00-10:00
EMOM 5:
5 Thrusters (55/45#)

From 10:00-15:00
EMOM 5:
5 Thrusters (65/55#)

– Continue adding 10# every 5:00 for as long as you are able


5FRx
SLEEP
To improve sleep quality, let’s try not to drink alcohol during the weekday evenings.

Alcohol may aid with falling asleep because of its sedative properties but it is extremely disruptive during later sleep cycles once the body begins to metabolize the alcohol. The disruptiveness to important restorative sleep cycles will leave you feeling exhausted and unrecovered the following day.

To minimize negative effects of alcohol on sleep, studies show that at a minimum you should not drink within 4 hours of going to sleep.