***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
THRUSTER
3) W.O.D
(A) BANDED FRONT SQUAT 2-2-2-2-2
(B) 15-10-5 FOR TIME:
THRUSTER #115
BAR MUSCLE UP
(C) BUY OUT - 3 X 20 SEATED BANDED HAMSTRING CURLS (CLICK)
*ON (A) WORK UP TO A 2RM AN LOG LOADS FOR ALL WORKING SETS. LOG TIME TO COMPLETE (B).
(B) 15-10-5 FOR TIME:
THRUSTER #115
BAR MUSCLE UP
(C) BUY OUT - 3 X 20 SEATED BANDED HAMSTRING CURLS (CLICK)
*ON (A) WORK UP TO A 2RM AN LOG LOADS FOR ALL WORKING SETS. LOG TIME TO COMPLETE (B).
**RAMP WOD**
(A) BANDED FRONT SQUAT 2-2-2-2-2
(B) 15-10-5 FOR TIME:
THRUSTER #95
CHEST TO BAR PULL UP
(C) BUY OUT - 3 X 20 SEATED BANDED HAMSTRING CURLS (CLICK)
*ON (A) WORK UP TO A 2RM AN LOG LOADS FOR ALL WORKING SETS. LOG TIME TO COMPLETE (B). SCALE AS NEEDED.
(B) 15-10-5 FOR TIME:
THRUSTER #95
CHEST TO BAR PULL UP
(C) BUY OUT - 3 X 20 SEATED BANDED HAMSTRING CURLS (CLICK)
*ON (A) WORK UP TO A 2RM AN LOG LOADS FOR ALL WORKING SETS. LOG TIME TO COMPLETE (B). SCALE AS NEEDED.
- 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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