***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH - MAY BE COMPLETED PRE OR POST WOD:
2) WARM UP:
**SKILL WORK**
CLEAN & JERK - WARM UP TO 75%1RM *TOUCH & GO PREFERRED FOR (A).
3) W.O.D
(A) EVERY 90 SEC / 15 MINS:
3 CLEAN & JERK @75% 1RM
(B) BACK SQUAT 5-5-5-5 @ 80% 1RM
(C) 4 X 10 WTD GHD SITUP #20 BALL
*COMPLETE (A) AND NOTE ANY MISSES OR DIFFICULTIES. COMPLETE (B) WITH ~3 MIN REST BETWEEN SETS. FEEL FREE TO COMPLETE SETS OF (C) BETWEEN SETS OF (B) BUT REST NO LESS THAN 2 MINS AFTER COMPLETING A SET OF (C) BEFORE ATTEMPTING A SET OD (B).
3 CLEAN & JERK @75% 1RM
(B) BACK SQUAT 5-5-5-5 @ 80% 1RM
(C) 4 X 10 WTD GHD SITUP #20 BALL
*COMPLETE (A) AND NOTE ANY MISSES OR DIFFICULTIES. COMPLETE (B) WITH ~3 MIN REST BETWEEN SETS. FEEL FREE TO COMPLETE SETS OF (C) BETWEEN SETS OF (B) BUT REST NO LESS THAN 2 MINS AFTER COMPLETING A SET OF (C) BEFORE ATTEMPTING A SET OD (B).
- 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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