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?"

Monday, July 8, 2013

Monday , 07082013

Sleep night before: 1:30-8:30
Up with town stuff. Getting ready for board meeting. 

Body: just shoulder feeling it

Programming:
A. EMOM x 10min x 2 reps. Front Squats at 190lbs ; % of max training.  
B. Front Rack Lunge 3x16, 
C. EMOM x 20
Odd: 2 SqT cleans 
Even: 5 muscle ups 
***used 185-215 for squat cleans. 1 failed set free hand ripped and just doesn't pull properly. 
****after few muscle ups, went to old way, limited dip ... Felt better on shoulder and apparently it's ok rep so. Will do this more. Save shoulder rotation. 

Nutrition:
Breakfast : eggs + bacon + strawberries + OJ w/ beta alanine. 
+ coffee at gym 

Pre:  Gatorade + hmb creatine + beta alanine + bcaas 

Post: SFH recovery + bcaas + glutamine + oats

Lunch: tuna on wrap. Provolone and pickles 

Snack:  coffee + builder bar

Dinner: burger w/ cheese and bacon plus salad 

Snack: 
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)