*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?"
Thursday, November 27, 2014
Thursday, 112714
A. Emom x 5
1 power clean + 2 push press
Up to 95kg
Cont Emom x 5
1 power clean + 1 push press
@ 100kg
B. Deadlift
Singles at 150-170-190-200-210
Then drops sets
150kg x 3 x 4 sets. Very slow and controlled with tempo eccentric.
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