***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
BENCH PRESS
3) W.O.D
5 ROUNDS OF:
MAX BENCH PRESS @ BODY WEIGHT
MAX EFFORT PULL UPS
REST 2 MINS
*SCALE WEIGHT ON BENCH PRESS IF NEEDED (90% / 80% / 70% OF BODY WEIGHT ETC...), ALSO USE BAND IF NECCESSARY ON PULL UPS. GOAL IS TO BE GETTING 5+ REPS AT BODY WEIGHT FOR BENCH PER ROUND AND 15+ PULLS PER ROUND TO MAKE THIS EFFECTIVE. PULL UPS MUST BE DONE IN A SINGLE ATTEMPT, ONCE YOU DROP THAT ROUND IS OVER. POST LOAD USED FOR BENCH AND ANY SCALING OF PULL UPS. ALSO POST REPS FOR EACH MOVEMENT EACH ROUND.
MAX BENCH PRESS @ BODY WEIGHT
MAX EFFORT PULL UPS
REST 2 MINS
*SCALE WEIGHT ON BENCH PRESS IF NEEDED (90% / 80% / 70% OF BODY WEIGHT ETC...), ALSO USE BAND IF NECCESSARY ON PULL UPS. GOAL IS TO BE GETTING 5+ REPS AT BODY WEIGHT FOR BENCH PER ROUND AND 15+ PULLS PER ROUND TO MAKE THIS EFFECTIVE. PULL UPS MUST BE DONE IN A SINGLE ATTEMPT, ONCE YOU DROP THAT ROUND IS OVER. POST LOAD USED FOR BENCH AND ANY SCALING OF PULL UPS. ALSO POST REPS FOR EACH MOVEMENT EACH ROUND.
**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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