***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
HANG CLUSTER (HANG CLEAN IN TO A THRUSTER)
MATT CHAN DEMO FULL ROM CLUSTER HERE
MATT CHAN DEMO FULL ROM CLUSTER HERE
3) W.O.D
(A) 12 MINS TO WORK UP TO A HEAVY 2 REP HANG CLUSTER
(B) 50-40-30-20-10 FOR TIME:
DOUBLE UNDERS
+ 10 HANG CLUSTER #95 AFTER EACH REP ROUND.
*LOG LOAD REACHED FOR (A), DOES NOT HAVE TO BE A 2 REP MAX. LOG TIME TO COMPLETE (B). GOAL FOR (B) IS SUB 8MINS.
(B) 50-40-30-20-10 FOR TIME:
DOUBLE UNDERS
+ 10 HANG CLUSTER #95 AFTER EACH REP ROUND.
*LOG LOAD REACHED FOR (A), DOES NOT HAVE TO BE A 2 REP MAX. LOG TIME TO COMPLETE (B). GOAL FOR (B) IS SUB 8MINS.
**RAMP WOD**
(A) 12 MINS TO WORK UP TO A HEAVY 2 REP HANG CLUSTER
(B) 50-40-30-20-10 FOR TIME:
DOUBLE UNDERS
+ 10 HANG CLUSTER #95 AFTER EACH REP ROUND.
*LOG LOAD REACHED FOR (A), DOES NOT HAVE TO BE A 2 REP MAX. LOG TIME TO COMPLETE (B). GOAL FOR (B) IS SUB 8MINS.
- 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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