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?"

Tuesday, September 16, 2014

Tuesday, 091614

Sleep night prior : 11p - 8a

Breakfast: eggs , bacon, English muffin pb&j, balls, Oj + all 3 adaptagens 

Mid workout : FFF

Post protein dextrose oats

Snack:  balls + FFF 




Programming:
Pre: Crossfit symmetry 
A. Complex: power clean + TnG power Clean + Hang Power clean 
120kg - missed hang clean and 125. Only tried once. Body not in it from week off almost.  
B. Strict Press 
Climbed to 65kg x 5 only 
Taking easy on shoulder / neck 
C. Rest for a bit.  Stretch.  
Then,
Back SqT (getting body back going)
*nanos. No belt no wraps 
50x5 70x5. 80x5 90x5 100x5
110x5
D. Emom x 14
Odd: 3-5 strict hspu - 3 25kg + 1 10kg plate high 
Even: 100m shuttle sandbag sprint (80)
Completed 

Pm:
A. Complex from this am. Re - did 
For 125kg. Went to 295lbs to beat chaE. He got 290. For 2 power cleans which is Pr double. Missed hang power clean and 295




Posted by at

No comments:

Post a Comment

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

Subscribe to: Post Comments (Atom)