***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
SNATCH - WORK FROM THE BLOCKS
3) W.O.D
(A) DROP SNATCH (FROM POWER POSITION) 3-3-3-3
(B) SNATCH FROM BLOCKS (AT KNEE OR SLIGHTLY ABOVE) 2-2-2-2
(C) SNATCH GRIP BEHIND NECK PUSH PRESS 10-10-10
*FOR (A) AND (B) WORK TO A MAX AND IDEALLY NO WORKING SET IS LESS THAN 10-15% OF MAX. FOR (C) USE THE SAME LOAD FOR ALL SETS, THESE SHOULD BE AT OR NEAR FAILURE ON 10TH REP.
(A) DROP SNATCH (FROM POWER POSITION) 3-3-3-3
(B) SNATCH FROM BLOCKS (AT KNEE OR SLIGHTLY ABOVE) 2-2-2-2
(C) SNATCH GRIP BEHIND NECK PUSH PRESS 10-10-10
*FOR (A) AND (B) WORK TO A MAX AND IDEALLY NO WORKING SET IS LESS THAN 10-15% OF MAX. FOR (C) USE THE SAME LOAD FOR ALL SETS, THESE SHOULD BE AT OR NEAR FAILURE ON 10TH REP.
- 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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