■ 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.
Pool was closed, so rest day for me.. except my 13 burpees. I think i’m actually getting better at them! Feel like crap.
Good job today folks! check out the link on the medball clean.. a review of what I explained to you this morning.
Mobility Drills
CFWU + 13 Burpee
Push Press 5+5+5+5+5
Burpee Challenge 12 from yesterday
10 rounds of 5 Medicine Ball Clean
5 Push Ups
Time: 7:54
Once again an awesome instruction from Janine as well as a great workout!! Looking forward to more! Can’t wait to get that punch pass!
Warm up:
Mobility Drills
CFWU X 1
Push Press 5+5+5+5+5 (45lbs, 55lbs, 65lbs, 75lbs, 75lbs)
13 Burpees ( these are starting to suck lol)
WOD:
10 rounds of:
5 Medicine Ball Clean, 14lb ball
5 Push Ups
Time: 7:04
I must say I had difficulty with the technique for the MBC. Will have to continue to work on these! Great class Janine, looking forward to the next one!