4.02.2010

Max Effort Lat Pulldowns

Pushup Complex (try to perform without stopping)
Hip Clap Pushup x 10 > Chest Clap Pushup x 10 > Regular Clap Pushup X 10
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1 comment:

Unknown said...

Box Squats 2reps on the minute for 8 minutes:
135#
145#
155#
165#
175#
185#
195#
205#

Max Reps Push Ups
20-13-10

BB Lunges
10X55#
10X65#
8X85#pr

DB Side Press
8x40#
8x45#
8x50#pr

Band Push Downs Large Band
3x10reps each arm

Hanging Leg Raises
3x12reps

April 2, 2010 at 3:46 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.