TUESDAY, MARCH 15, 2016
CROSSFIT CLASS:
- Conditioning
15 Thrusters (95/65)
30 Calorie Row
90 Double-Unders
30 Calorie Row
15 Thrusters (95/65)
WEIGHTLIFTING PROGRAM:
1. Front squat: 3, 2, 1, 1, 1, 1, 1
2. Power clean+clean+ jerk: 1+1+1 X 6 sets.
3. Clean deadlifts: 5 sets X 3: work position here…do not go over 5 kg from best clean: maintain perfect position at lift off, at mid thigh (launch) and down position. Go down the same way you cam up and go down slowly. 5-10 sec tempo.
4. Work posterior chain: choose, 1 of 3 of these exercises: good mornings to a 45 degree angle, rdl’s, back extensions; all exercises are 3 sets X 6 reps.
5. Sit ups on the ab at: 100 reps total