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?"
Sat, 111514
Pm stuff
Split Jerk wave
90 x 3 r x 5 sets
100 single
105
110
115
120
125x
90
100
110
120
125
Drop sets 90 for reps
Jerk Drive
Up to 160kg x 5 x 3 sets
Front SqT
120x 3
140x1
145 x 5 Emom
4-5 sets. Plate Tri exit
Up to 20kg x 10-12 reps
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