■ 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.
Stretches
Burgener warm up
3rm back squats to 95 lbs
Almost forgot to go home on time! Did 94 Burpees when I got home.
Back squats 3+3+3+3+3
65lbs x3
85lbs x3
115lbs x3
125lbs x3 (legs came up uneaven, so went back down to tried to …not do that!)
115lbs x3
3 x 500m row
1:57, 1:59, 2:00
off to Moncton I go!!!
That my friends is a scaaaaaaaaaaaary face! I was in the ZONE!!
warm up drills
Burgener warmup (FYI this warm-up is nuts:
- Inch worm across the room
- Inch worm with Push ups (face to floor either side)
- Lunges across the room / backward lunges across the room
- Pistols across the room (1 leg squats)
- 10 X Disloates (broomstick front to back over head, wide grip)
- 10 X OHS
- Sitting stretch wide legs with broomstick
- Standing stretch / toes together / heels together
- Sampson Stretch / Front knee straight / Both knees straight
- Wrist stretch on all 4′s
- Wall stretch hands close / far
- Bridge (assisted by Janine…I am super NOT flexiible)
- Hollow rock roll across the room………. AND THAT WAS THE FREAKIN’ WARM UP!!!!!!!!!!!!
Back squats 3RM 5 rounds 65lbs – 85lbs – 105lbs – 125lbs – 135 lbs
WOD:
3 X 500m Row
- 2:10
- 2:30
- 2:30
What a way to start the day!!!!!!!!!!!!!!!!!
3 x 500m row
Got tired and feel the need for a nap just reading your post Christine!!!
Bahahahaha!!!
Fun though eh?
don’t worry Jane, we’ll do it again…just for you
And, for your information, that was more the “Tucker warmup”.
“The Burgener warmup” is the snatches drill
Just did Saturday’s 95 Burpees! COuld not do them because of sore abs. Okay today. Now to do th 96!