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Tuesday 23rd June

"Competitors"

a) Back Squat to 10 x 3

b) 20  16  12  8  4 x DB Full Snatch (32, 22.5)

1 x Legless Rope Climb between rounds

c) Front Rack Lunge to 5 x 5

"Crossfit"

a) Overhead Squat to 15, 9, 6, and 3 RM's

b) EMOM for 5 Mins

7 x Power Cleans (155, 105)

1 Min Rest

EMOM for 5 Mins

3 x Muscle Ups

1 Min Rest

EMOM for 5 Mins

5 x Power Cleans (165, 115)

1 Min Rest

EMOM for 5 Mins

3 x Muscle Ups

EMOM for 5 Mins

1 x Legless Rope Climb

Water

Posted by at 08:12 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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