2.25.2010

Bench Press 225 Max Reps

Clapping Pushups 1 x Max

Chinups 2 x Max

Weighted Abs

"What stands in the way becomes the way."
~ Unknown

Training Article
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2 comments:

Unknown said...

Bench Press
185x10
225x2
didn't have a spotter could have done more

Push ups
1x21

Chin ups
1x6
1x5
-cut the assistance in half

Abs
decline sit ups with bar on back
5-3-3reps
side bends with 50# dumbell

February 25, 2010 at 3:48 PM
Joe Petrusky said...

3 Hour Relson Gracie Seminar.

February 25, 2010 at 11:29 PM

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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 climbs, push-ups, sit-ups, presses to handstand, , 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 . - - Coach Greg Glassman, Crossfit Founder.