6.06.2010

High Rep Upper Body

Fat Bar Bench Press 3 x 8 - 15 (varying grips)

Lying Tricep Extensions 3 x 8 - 12

Seated Narrow Grip Rows 3 x 8 - 12

DB Shrugs 2 x Max

Seated Back Fly's 3 x 8 - 12

Standing Alternating Shoulder Presses 1 x Max

Across Body Hammer Curls 3 x 6 - 8

Heavy Abs

"Life is the best sparring partner,
she will never stop punching."
~ Unknown
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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.