***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
CLEAN - WARM UP TECHNIQUE TO 70% 1RM
3) W.O.D
(A) BACK SQUAT 2-2-2-2
(B) EMOM.10 @ 70% CLEAN 1RM
1 POWER CLEAN
1 HANG SQUAT CLEAN
1 FULL CLEAN
1 FRONT SQUAT
*LOG WORKING SETS FOR (A). FOR (B) LOG LOAD USED, AND IF ANY MINS WERE MISSED. IF YOU MISS A MINUTE CONTINUE UNTIL THE 10 MINS IS UP AND COMPLETE AS MUCH OF THE 4 REPS EACH MINUTE.
(B) EMOM.10 @ 70% CLEAN 1RM
1 POWER CLEAN
1 HANG SQUAT CLEAN
1 FULL CLEAN
1 FRONT SQUAT
*LOG WORKING SETS FOR (A). FOR (B) LOG LOAD USED, AND IF ANY MINS WERE MISSED. IF YOU MISS A MINUTE CONTINUE UNTIL THE 10 MINS IS UP AND COMPLETE AS MUCH OF THE 4 REPS EACH MINUTE.
**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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