Dynamic Effort Upper Body
Bench Press 8 x 3 @ 45% using one chain per side
4 Board Press 2 x 5
Lat Pull Downs 3 x 15
Rear Delt Raises 3 x 15
Chest Fly Sled Work x 2 Trips with very weight
"Plough deep while sluggards sleep."
~ Benjamin Franklin
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 8 x 3 @ 45% using one chain per side
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