Pages

World-Class Fitness in 100 Words




*Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.*Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.*Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.*Regularly learn and play new sports.— Greg Glassman, founder of CrossFit "What is Fitness?"

Wednesday, December 19, 2012

Wed, 12192012

WLW

Clean (triples) - floor then two from hang
165-185-215-225
Then 245x1

Rest 10-15

Clean & Jerk
155-185-205-215-225-235-247-256-267-275

Clean
Tried 287#. Caught it twice. Couldn't stand up.

Rest 15 min

Front Squat
185x5 225x3 255x3 275x1 300x1 315xF 315xF

Zombie Squats
(No belt) 135x5 185x5 205x5 225x3
(Belt) 255x1(F on 2) 265x1 275x1
^ ps these things suck!!! Thanx JP for the introduction to them in my programming.

135 for reps. Burner
Posted by at
Labels: , , ,

No comments:

Post a Comment

Note: Only a member of this blog may post a comment.

Subscribe to: Post Comments (Atom)