***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
SQUAT CLEAN - WARM UP TECH
SPLIT JERK - WARM UP TECH
SPLIT JERK - WARM UP TECH
3) W.O.D
(A) COMPLEX 1-1-1-1-1-1
2 SQUAT CLEAN + 1 JERK = 1
(B) CLEAN HIGH PULL 3-3-3-3
(C) SPLIT LEG KB RDL - 4 X 8 EACH LEG FORWARD
*WOK TO A 1RM FOR (A), 1ST SET SHOULD NOT BE LESS THAN 85% OF 1RM. LOG LOADS ACCOMPLISHED FOR(B) AND USE A CHALLENGING LOAD FOR ALL SETS OF (C).
2 SQUAT CLEAN + 1 JERK = 1
(B) CLEAN HIGH PULL 3-3-3-3
(C) SPLIT LEG KB RDL - 4 X 8 EACH LEG FORWARD
*WOK TO A 1RM FOR (A), 1ST SET SHOULD NOT BE LESS THAN 85% OF 1RM. LOG LOADS ACCOMPLISHED FOR(B) AND USE A CHALLENGING LOAD FOR ALL SETS OF (C).
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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