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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 Front Rack Lunges. Show all posts
Showing posts with label Front Rack Lunges. Show all posts

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: 
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