Quick But Effective

It was tough to even think about working out today after 7 hours of working over the hot sunny scraping 25 year old paint off a barn but knew I had to get at least something in. Workout was very quick but effective. This is where I want to talk a little about hydration
In any athlete that work hard and compete lose water through sweat. People have different sweat rate so the amount of water lost during a workout or competition. The amount needed throughout the you need to take half your body weight in ounces. So for example I weigh 175lbs so in ounces of water I need to consume about 88oz. of water per day. On top of that you need to consume 16oz. for every hour of working out or physical activity. This allows you to stay well hydrated throughout the day and through your performance. So during the hot summer months, you need to make sure your drinking plenty of water. I little secret to maximize the absorption by your body is to add a little electrolyte once in a while. Sources of good electrolytes is coconut water, electrolyte packets or Emergency-C. If you just flood your body with massive amounts of water your kidneys with just turn on and flush it out of the system. In other words you'll just be peeing a lot.

Now to the workout

WORKOUT
5, 4, 3, 2, 1 reps
- Squat Cleans @ 155lbs
- Lateral Burpees over 20" Box
- Ring Dips

Endurance
10 x 10yd Sprints w/ 30sec rest

PERSONAL
Hours of Sleep: 7
Nutrition: Good. Fasted today before the workout.
NOTE: Body feels good except my knees hurt a little bit from the rucking yesterday but overall feeling great.  Usually do lateral burpees over a bar but the theme this week is slight changes to exercises. Thinking about doing some strongman stuff tomorrow. If you lift heavy you will be stronger. But Until Then, Cheers!