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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 Pause Front Squat. Show all posts
Showing posts with label Pause Front Squat. Show all posts

Monday, October 8, 2012

Sunday, 10072012

Today was a day of Squatting. . and more squatting  =)

Pause Squats (Back)
5 Second Pause at Bottom, NO bouncing out.
205-215-225-235-245-255-265

Back Squat (Singles)
275-285-295-305-310-315
*Stopped there, was losing position

Front Squats (Pause)
5 Seconds, CAN bounce out
185-195-205-215-225(f)-225

Front Squat (Singles)
245-255-265-275-280(f)-280(f)

GHD Back Ext w/ 25#
3 X 10-12reps
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