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Thursday 16th April

"Competitors"

a) Every 3 Mins for 5 Rounds

5 x Power Clean & Jerks (225, 145)

15/10 x Calorie Assault Bike

b) 5 Rounds with a weights vest (not for time)

10 x Strict Pull Ups

10 x Strict Handstand Push Ups

Then 5 Rounds

Max Strict HSPU on 20kg DB's

5 x 20 GHD Situps

"Crossfit"

a) Every 2 Mins for 10 Rounds

5 x Back Squats

b) 25  20  15  10  5 x Chest to Bar Pull Ups

10  8  6  4  2  x Bench Press

12 x Calorie Assault Bike

 

Posted by at 08:46 PM in Workout of the Day |

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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.

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