***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
POWER SNATCH (T&G) - WARM UP TECH TO 85% 1RM THEN COMPLETE (A)
3) W.O.D
(A) EVERY 90 SEC FOR 12 MIN:
3 TOUCH & GO POWER SNATCH 85% 1RM
(B) SNATCH 3 POSITION DEADLIFT 2-2-2-2-2
(D) 3 X MAX EFFORT BANDED PLANK
*LOG LOAD USED FOR (A) AND IF ANY ROUNDS WERE MISSED. FOR (B) USE ~125% OF 1RM SNATCH FOR ALL SETS.
3 TOUCH & GO POWER SNATCH 85% 1RM
(B) SNATCH 3 POSITION DEADLIFT 2-2-2-2-2
(D) 3 X MAX EFFORT BANDED PLANK
*LOG LOAD USED FOR (A) AND IF ANY ROUNDS WERE MISSED. FOR (B) USE ~125% OF 1RM SNATCH FOR 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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