■ 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.
thirsty much?
Mobility and CFWU
Strength: Press up to 135 Lbs.
WOD: AMRAP in 12 minutes of: using 95 Lbs. bar
•5 Front Squats
•10 Back Squats
•15 Toes to Bar
Total: 3 Rds + 5 + 10 + 6 T2B
Wod w/85lbs 3 rounds + 25 reps
And i’m contemplating of running to the gym and maybe back…making this public now so i don’t back out
Its just 4k total j9 its very feasible
Il fait soleil en +. Sounds great!
Shhh Mayu!! Personne savaient ca! I sounded like a superhero for a second.
J’ai sprinter 3 poles, walked one… For a total of 9 or 10 sprints. Fun! Walking back
Dead lift:
5x335lbs
3x350lbs
6x370lbs PR!!!
WOD:135lbs
Total: 5 rounds +5 front squats+ 7 back squats
I hurt myself at the 4th rep of 365lbs and now I am doing 370lbs. Great job Marcel and thank you for helping me reach that goal.
Awesome job gang!!!
Press: 45-50-55-65-70
WOD 12min AMRAP avec 95 lbs (Racké)
5 Front Squats
10 Back Squats
15 toes to bar
= 3 rounds + 9 reps
25 min cycling
5 min skipping UNBROKEN… (PR)! lol…
See you guys in a few weeks.
strenght = D-lifts at 215 lbs
WOD = AMRAP 12 min
5 F-squats at 105 lbs
10 B-squats same lbs
15 toes to bar
total 3 rds + 7
Strength : Cleans 155 lbs 3rm
WOD : 12 min AMRAP
5 FS 95 lbs
10 BS 95 lbs
15 T2B
Total : 4 ± 18
Be safe goggle. See you soon.
Strength:clean 100/115/135/145/155
WoD:@95lbs 3 rounds+18
Forgot… Practice turkish getup today… 45-65 barbell… Then 70lbs kb! Yay. Failed my left hand though.
I see a chelsey-getup soon!
Deadlift
295×5, 335×3, 370×8 (PR!!!!)
WOD with 135lbs
Total= 6 rounds even
Good job people! Awesome job on the deadlift Gino…you’ve come a long way!!!!
Mobility
Warm up X 2
- 2 Muscle ups / 1 muscle up after many failed attempts
- 5 handstand push ups with 45 lbs plate / 7 handstand push ups
- 1 min double under
- 10 toe to bar
Strength: Squats 5 reps of;
135-175-175, 3 reps 205 and 220 lbs X 5
WOD: AMRAP in 12 minutes of:
5 Front Squats – 115 lbs
10 Back Squats – 115lbs
15 Toes to Bar
Total: 3 rounds + 22
Strech