Thursday Strength/Skill Work: Front Squat 5 X 3. Alternate with power push-ups. Power push ups are explosive movements working on maximum power. Incorporate a clap if desired.
We have talked about the "recovery window" that occurs right after a workout. This is prime time to get some nutrition. You need to consider the size of this meal according to the timing of your workouts and main meals. If you train in the evening, a small snack will do fine. Also consider how much time you will have before your next training session. An ideal post workout snack would be a 2-3 ounce serving of lean meat, a cup of pineapple, and 10-12 almonds.