21-15-9 for time of:
If you can not do handstand pushups, scale to handstand holds of 42, 30, and 18 seconds respectively.
The Importance of Nutrition
I cannot underline HOW important it is to eat right if you want to see improvement in your performance. In determining how much your performance will improve, diet is at least 50% of the equation. You need to get plenty of quality protein (read: animal protein), and this is a point I'm focusing specifically at you, girls. I've noticed that women, more so than men, often fail to include adequate protein in their diet, and as a result will hardly benefit at all from the hard work and effort we put in at the gym. Because of this, come spring quarter, I'd like everyone to log their eating for ONE WEEK. This is optional of course, but would be of great benefit to you. Keeping a food log will allow me to check up and diagnose issues with your diet that may be holding you back from improving. I'll give you the info and advice, but it's completely up to you whether you want to change your diet or not. Another benefit of keeping a food log is that many people don't truly know how much they're eating and of what kind of food; this will help you to become more aware of your eating habits.