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?"
Showing posts with label Game Day. Show all posts
Showing posts with label Game Day. Show all posts

Friday, November 30, 2012

Friday , 11302012

Day Before Comp

1. Back Squat (vary Tempo throughout)
*warmup for a while with 95/135
185x5. 225x5. 255x1. 275x1 275x1 275x1 275x1 275x1
^ superset 275 back squats with DB Thrusters (25) - warmup for tomorrow

2. Power Snatch / OHS work (75#)

3. KB Swings 35#. Few sets

4. :30 on :30 off Rower x 8 min
Maintaining 1:40 avg on pulls throughout

5. 1k Light Row

6. Mobility
^ work on hamstring and shoulder for tomorrow

7. Some Pullsups and box Jumps. 5/5 for few rounds. Nice easy pace
Posted by at No comments:
Labels:
Subscribe to: Posts (Atom)