Begin peaking cycle for American Open

AM

85% snatch

85% clean and jerk

PM

Work to max snatch 2 times

Work to max clean and jerk

Max front squat

Max back squat

Max snatch grip deadlift

Max clean grip deadlift

AM

Work to max snatch

Work to max clean and jerk

medium front squat

PM

Work to max snatch 2 times

Max clean and jerk

front squat

Max power snatch

Max power clean and jerk

AM

Work to max snatch 2 times

Work to max clean and jerk 2 times

Front squat

PM

Work to max snatch 2 times

Work to max clean and jerk 2 times

5-8 doubles on the back squat with medium weight

Max power snatch

Max power clean and jerk

AM

Snatch to maximum 2 times

clean and jerk to maximum 2 times

front squat

PM

Snatch to maximum 2 times

clean and jerk to maximum 2 times

front squat

Max back squat

Max snatch grip deadlift

Hidden Sodium You Should Watch Out For

by Nuwanee Kirieennedige

With just a slight taste of salt, food turns from mediocre to great. Salt in food is essential. In fact, we cannot live without salt. Sodium is the most abundant electrolyte in the body. It regulates the body’s fluid balance, maintains the acid-base balance, and has an important role in moving muscles as well.

There is no doubt that sodium is essential to our lives; however, taking too much is correlated with detrimental health effects, such as, hypertension and cardiovascular diseases, and osteoporosis. Some studies suggest that taking too much sodium may have hardening effects in the vascular system.

We consume salt usually in forms of table salt (sodium chloride), preservatives and flavor enhancers especially in processed foods) and some are naturally present. To know where we are getting them from, we must know how much we should be getting daily.

The Dietary Reference Intake states the upper limit of sodium intake as 2300 mg (2.3g) per day. It is about 5.6g, or 1 teaspoon, as form of table salt. This seems not much, right? But, the actual recommended amount is much lower than the upper limit which is 1500 mg. Average Western societies takes about 4000mg to 5000mg per day. We are consuming about twice as high as the upper limit. But how much do we need just to survive? Technically, we can go as low as 200mg of sodium per day just to live.

An obvious way to reduce sodium intake is to cut down high-sodium content food. Another way is to read food labels on the items you usually buy. Fruits and vegetables, which tend not to have labels on, are in fact usually low in sodium and high in nutrients.

Here is the average sodium content of commonly consumed high-sodium food:

• l  Table Salt—2300mg per teaspoon
• l  Processed Food—varies with items
• l  Canned Food or Soups—840 mg per cup
• l  Instant noodles—980mg per serving
• l  Fast Food–varies
• l  Ham, Bacon, or Sausage—849mg per serving, 555mg per 3 slices, 1000mg per link (100g)
• l  Potato Chips, salted pretzels, and other snacks that are high in sodium–varies
• l  Soy Sauce and other high-sodium seasoning—902mg per table spoon of soy sauce
• l  Pickles—785mg per medium size pickle

There are many food items that you would not think of as high sodium food which we should watch out for:

• l  Bagel (plain)–900mg
• l  Cottage cheese (not reduced sodium ones)–460mg
• l  Canned tomato sauce—1284mg per cup
• l  V8 Vegetable Juice—460mg per 8oz
• l  Tomato Juice—680mg per 8oz
• l  Instant Pudding—360mg per serving

Those sneaky sodium laced foods are something that we have to watch out for because they do look friendly, but they can deliver significant amounts of sodium if you consume too much. Some low fat versions of packaged food can actually be higher in sodium content than the regular version to replace lost flavor from trimming fat. The list is unfortunately not the complete list, so if you really want to watch how much sodium that other food items contain, you have to regularly read food labels. Get a habit of looking at food labels, you owe it to yourself, and the people you feed, to know what exactly you are putting into your and others’ body.

Resource:

Mahan. K., Escott-Stump. S., 2008, Krause’s Food & Nutrition Therapy, 12^th Edition, pg150-151

Sneaky Seasonings, Dieabets Forecast

AM

Snatch to max 2 times

clean and jerk to max 2 times

front squat

PM

Snatch to max 2 times

Clean and jerk to max 2 times

front squat