***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
SPLIT JERK
3) W.O.D
(A) SPLIT JERK 4-4-4-4-4 (ALTERNATE FRONT LEG EACH REP)
(B) 30 OVERHEAD COMPLEX FOR TIME:
1 COMPLEX = 1 PUSH PRESS / 1 PUSH JERK / 1 SPLIT JERK ... ALL @ #95
*LOG LOADS FOR (A), FIND 4RM. ALSO LOG TIME TO COMPLETE (B) TO COMMENTS AND # OF BAR DROPS.
(B) 30 OVERHEAD COMPLEX FOR TIME:
1 COMPLEX = 1 PUSH PRESS / 1 PUSH JERK / 1 SPLIT JERK ... ALL @ #95
*LOG LOADS FOR (A), FIND 4RM. ALSO LOG TIME TO COMPLETE (B) TO COMMENTS AND # OF BAR DROPS.
**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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