***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
SINGLE ARM DUMBELL SNATCH
3) W.O.D
(A) AMRAP.10 MINS:
2 SINGLE ARM DUMBELL SNATCH #75
2 RING PUSH UP
4 SINGLA ARM DUMBELL SNATCH
4 RING PUSH UP
6 SINGLE ARM DUMBELL SNATCH
6 RING PUSH UP.
.... CONTINUE IN THAT INCREASING REP SEQUENCE UNTIL 10 MINS IS UP.
(B) ACCUMULATE 5 MINS IN A BANDED PLANK.
*SNATCHES ARE ALTERNATING REPS (L+R=2 REPS). LOG TOTAL REPS IN 2 MINS. FOR (B) WORK AS QUICKLY AS POSSIBLE WITH GREAT TECHNIQUE.
2 SINGLE ARM DUMBELL SNATCH #75
2 RING PUSH UP
4 SINGLA ARM DUMBELL SNATCH
4 RING PUSH UP
6 SINGLE ARM DUMBELL SNATCH
6 RING PUSH UP.
.... CONTINUE IN THAT INCREASING REP SEQUENCE UNTIL 10 MINS IS UP.
(B) ACCUMULATE 5 MINS IN A BANDED PLANK.
*SNATCHES ARE ALTERNATING REPS (L+R=2 REPS). LOG TOTAL REPS IN 2 MINS. FOR (B) WORK AS QUICKLY AS POSSIBLE WITH GREAT TECHNIQUE.
**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WOD
- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE.
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