Bench Press 3 x 3 - 6
Chin-ups 3 x Max
(Adjust width of grips)
DB Rows 3 x 6 - 10
Barbell Curls 4 x 6 - 10
Max Rep Close Grip Pushups
"I understand that this is a battle, I am here to dominate, nothing less. Sitting down ... lying down ... these are not options."
~ Part of the Underground Creed
Training Video:
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.
Bench Press 3 x 3 - 6
2 comments:
A. Remer 5.4/112/F
Chest Press 3 x 70 3,4,3
Chin Ups wide/med/close 10/4/5 lbb
Dumbell rows 30 R/L 3 x 10
Barbell Curls 45 x 3 x 10
Close Grip Push Ups 5 w/o band
and 35 with light blue band
M/21/6'3"/248
Bench Press
3x3x225#
-felt really heavy
Chin-ups 3 x Max (band assist)
regular gripx8
wide gripx8
narrow gripx6
DB Rows
10x70#
8x80#
6x90#
Barbell Curls
4x4x95#
Max Rep Close Grip Pushups
broken sets 10-8-5
weight is going down slowly but steadily
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