***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
CLEAN & JERK
3) W.O.D
(A) WORK UP TO A 1RM CLEAN & JERK
(B) BACK SQUAT 3-3-3-3-3
(C) PRESS 10-10-10
(D) WORK UP TO A 1RM WEIGHTED PULL UP
*LOG LOADS FOR ALL. FOR (B) WORK UP TO A HEAVY 3RM AND COMPLETE 5 SETS AT THAT LOAD. FOR (C) USE A LOAD THAT IS NEAR FAILURE FOR EACH SET.
(B) BACK SQUAT 3-3-3-3-3
(C) PRESS 10-10-10
(D) WORK UP TO A 1RM WEIGHTED PULL UP
*LOG LOADS FOR ALL. FOR (B) WORK UP TO A HEAVY 3RM AND COMPLETE 5 SETS AT THAT LOAD. FOR (C) USE A LOAD THAT IS NEAR FAILURE FOR EACH SET.
**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.
A) 205 Per
ReplyDeleteB) 235/245/255/255/255 *legs toast from hoverball.
C)95/95/95 *Shoulder dead (r) sharp pain
This comment has been removed by the author.
ReplyDeleteD)88lbs (40kg KB)
ReplyDelete