30 C2B Pull-ups
800m Run
15 Power Snatches (135/95)
800m Run
30 C2B Pull-ups
800m Run
15 Power Snatches (135/95)

Some solid advice for athletes from Architech Sports:
(note: if you are Paleo or Keto, ignore the recommended breakfast foods)

Five Nutritional Mistakes that Athletes MakeLooking for That Extra Edge….Keep Reading

Alan Tyson PT, ATC

1. Skipping Breakfast

We talk about breakfast all the time. It is important for health (studies show that peoplewho don’t eat breakfast are 5 times more likely to be obese than those who do), but we emphasize breakfast because it helps performance. Some athletes choose to skip breakfast due to a lack of time in the morning or in a bid to cut calories from their diet. If an athlete is training in the morning, it’s important they fuel correctly as they may nothave eaten for 8-10 hours. Breakfast should contain some low glycemic carbohydrates, quality protein and some fluid. Great examples are :

  • Cereal (Shredded Wheat, All Bran, Oat Bran, Muesli, any type of low sugar cereal) with low fat milk
  • Greek yogurt with cinnamon, nuts and berries
  • Fruit smoothies made with berries, flaxseed, yogurt and milk
  • Pita bread with scrambled eggs and tomato
  • Toast with peanut butter or French toast (whole wheat or seeded bread) Look atingredients and find bread without high fructose corn syrup (HFCS).
  • Scrambled eggs with anything


2. Eating at the Wrong Time

To optimize training, enhance recovery and maintain body composition targets, eating at the correct times around training is one of the most important requirements. Fueling the body with sufficient macronutrients prior to training allows athletes to train harder and feel less fatigued.

Think ahead and make sure you have a 200-300 snack consisting of protein and carbohydrate approximately 30 minutes to an hour before your training session. This means sometimes eating a snack during the last period of the day since many practices are right after school.

After a training session, athletes should consume some protein with carbohydrate as soon as possible to maximize training adaptations. Current recommendations are to eat some protein with carbs within the hour after your cool down starts (think ahead so you will have something ready – it doesn’t have to be a lot but we would prefer at least 20 grams of protein for the post-workout snack)

3. Replacing Real Foods with Sports Supplements

Everyone should strive to eat a diet containing quality protein, complex carbohydrates and plenty of fresh fruit and vegetables. An athlete should always choose real foods over sports supplements such as protein shakes and energy bars where possible. Only whenan athlete hasn’t got access to the right foods to meet their nutritional goals, should theyuse sports supplements. Sports supplements should be selected carefully and the athlete should be aware of exactly why they are using them within their nutrition strategy. It is one thing to have one before or right after practice but try not to have them all the time for breakfast, lunch, and never for dinner. Eat real food!!!

read full article here…