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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?"
Showing posts with label DB Bench Press. Show all posts
Showing posts with label DB Bench Press. Show all posts

Monday, August 17, 2009

WU: 3 Rounds of Cindy

WOD: DB Flat Bench (Semi Sup)
Pullups x 10 Reps
***Super Sets. Approx 1:30 rest after Pullups, before start of next SuperSet.
60 x 10 70 x 8 80 x 7 90 x 5
***lb per each DB

Some Isolated Shoulder Holds
5-10lb DB's - Bent over, rear flys, while holding and bringing arms forward, aligned with ears, HOLD etc

Cable Single Low Fly's , with Hip Twist
1 x 10R 1 x 5R

() Superset - 3 Rounds
Swiss Ball Situps
Pushups

45lb Plate Side Raise
1 x 20 (each side)

Notes: As you can see below, this weekend diet wasn't to Paleo safe =).

PM WORKOUT:
7:30 - 9 = MMA
9 - 10p = Jiu Jitsu
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