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Monday 22nd June

"Competitors"

a) WOD

9  7  5  x Hang Snatch (185, 125)

9  7  5  x Deficit HSPU

21  15  9  x Chest to Bar Pull Ups

@30 Mins

9  7  5  x Push Jerks (225, 155)

9  7  5  x Strict Deficit HSPU

21  15  9 x Chest to Bar Pull Ups

b) 3 Rounds

50 x Back Extensions

40m Handstand Walk

30 x GHD Situps

"Crossfit"

a) Back Squat to 10 x 3 @85%

b) For 20 Mins

Even Mins - 5 x Strict Press

Odd Mins - 30 x Double Unders

Thdeck

Posted by at 08:21 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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