2.26.2010



Relson Gracie Seminar
Power Clean 1 x 3

Speed Deadlift 2 x 10 @ 40% 1RM

Tabata KB Squat Thrusters (50m,20f)

"The lust for power, for dominating others,
inflames the heart more than any other passion."
~ Publius Tacitus

Motivational Article
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2 comments:

Unknown said...

Power Clean
1x3x155#

Speed DL
2x10x190#

6 Rounds:
Max rep 40# db thrusters-10 sec rest
7-6-5-4-4-4

February 26, 2010 at 3:49 PM
Joe Petrusky said...

Power Clean
5 x 95
5 x 115
5 x 135
5 x 155
5 x 165
5 x 175
5 x 185
3 x 195
3 x 205 (one miss)

Chins 1 x 15

Bicep and Shoulder work

February 27, 2010 at 2:33 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.