***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
CLEAN
3) W.O.D
(A) COMPLEX 1-1-1-1-1
1 POWER CLEAN
2 FRONT SQUAT
2 SPLIT JERK
(B) CLEAN HIGH PULLS 3-3-3-3
(C) BUY OUT - 4 X 15 GHD SIT UP
*FOR (A) WORK UP TO A COMPLEX MAX, THE LOAD FROM START TO FINISH FOR WORKING SETS SHOULD NOT BE MORE THAN 15% DIFFERENCE. ON (B) USE THE SAME LOAD FOR ALL SETS, CONSIDER USING 90 - 100% CLEAN 1RM.
1 POWER CLEAN
2 FRONT SQUAT
2 SPLIT JERK
(B) CLEAN HIGH PULLS 3-3-3-3
(C) BUY OUT - 4 X 15 GHD SIT UP
*FOR (A) WORK UP TO A COMPLEX MAX, THE LOAD FROM START TO FINISH FOR WORKING SETS SHOULD NOT BE MORE THAN 15% DIFFERENCE. ON (B) USE THE SAME LOAD FOR ALL SETS, CONSIDER USING 90 - 100% CLEAN 1RM.
- 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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