***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
SNATCH
3) W.O.D
(A) FIND 1RM SQUAT SNATCH
(B) SNATCH HIGH PULL 3-3-3-3
(C) SNACTH 3 POSITION DEADLIFT 2-2-2-2 *FOCUS ON QUALITY (KEEP LATS ACTIVE).
*LOG LOAD FOR (A). USE 110% OF (A) FOR (B), AND FOR (C) USE 110-125% OF (A). ON (C) PAUSE IS AT MID SHIN / JUST ABOVE KNEE / AND POWER POSITION (HIGH HANG).
(B) SNATCH HIGH PULL 3-3-3-3
(C) SNACTH 3 POSITION DEADLIFT 2-2-2-2 *FOCUS ON QUALITY (KEEP LATS ACTIVE).
*LOG LOAD FOR (A). USE 110% OF (A) FOR (B), AND FOR (C) USE 110-125% OF (A). ON (C) PAUSE IS AT MID SHIN / JUST ABOVE KNEE / AND POWER POSITION (HIGH HANG).
**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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