***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
BENCH PRESS - WARM UP TO A 3 REP SET OF 85% BODY WEIGHT (BW)
SUPINE PLANK - CLICK HERE FOR DEMO -
SUPINE PLANK - CLICK HERE FOR DEMO -
3) W.O.D
(A) 5 ROUNDS FOR MAX REPS:
MAX REP BENCH PRESS @ 85% BW
MAX REP BENCH PRESS @ 85% BW
20 PULL UPS
REST 2 MIN
(B) ACCUMULATE 3 MINS - SUPINE PLANK HOLD
*LOG TOTAL BENCH PRESS REPS EACH ROUND FOR (A) AND ALSO # OF BREAKS TO ACCUMULATE 3 MIN OF SUPINE PLANK FOR (B).
REST 2 MIN
(B) ACCUMULATE 3 MINS - SUPINE PLANK HOLD
*LOG TOTAL BENCH PRESS REPS EACH ROUND FOR (A) AND ALSO # OF BREAKS TO ACCUMULATE 3 MIN OF SUPINE PLANK FOR (B).
**RAMP WOD**
(A) 5 ROUNDS FOR MAX REPS:
MAX REP BENCH PRESS @ 65% BW
MAX REP BENCH PRESS @ 65% BW
15 PULL UPS
REST 2 MIN
(B) ACCUMULATE 3 MINS - SUPINE PLANK HOLD
*LOG TOTAL BENCH PRESS REPS EACH ROUND FOR (A) AND ALSO # OF BREAKS TO ACCUMULATE 3 MIN OF SUPINE PLANK FOR (B).
REST 2 MIN
(B) ACCUMULATE 3 MINS - SUPINE PLANK HOLD
*LOG TOTAL BENCH PRESS REPS EACH ROUND FOR (A) AND ALSO # OF BREAKS TO ACCUMULATE 3 MIN OF SUPINE PLANK FOR (B).
- 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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