***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
SNATCH
3) W.O.D
(A) FRONT SQUAT 8-8-8
(B) FIND COMPLEX 1RM - 1 SNATCH PULL + 1 HANG SNATCH + 1 FULL SNACTH
(C) SNATCH GRIP PRESS (BEHIND THE NECK) 3-3-3-3
*FOR (A) WORK UP TO A 8 REP SET THAT IS NEAR FAILURE THEN COMPLETE 2 MORE SETS AT THE SAME LOAD, LOG LOAD. ON (B) & (C) LOG LOAD UTILIZED. REST AS NEEDED BETWEEN ALL SETS.
(B) FIND COMPLEX 1RM - 1 SNATCH PULL + 1 HANG SNATCH + 1 FULL SNACTH
(C) SNATCH GRIP PRESS (BEHIND THE NECK) 3-3-3-3
*FOR (A) WORK UP TO A 8 REP SET THAT IS NEAR FAILURE THEN COMPLETE 2 MORE SETS AT THE SAME LOAD, LOG LOAD. ON (B) & (C) LOG LOAD UTILIZED. REST AS NEEDED BETWEEN ALL SETS.
**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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