cauliflower, broccoli, coconut cream chicken, spinach and mushroom
730am
cup of TEA
930AM: CP based, glute/quad relationship work, o-lift squat tech + core endurance
A. Heels elevated bsq @ 50X0, 4reps; rest 3min x5
B. 3 Front squats + 3 tall hang squat cleans @ 50-65% effort; rest 2min x3
C1. Anchored sit ups, throw with arms, keep hands outside knee and ankle, 30reps; rest 1min x5
C2. Backwards sled drag, 1min @ moderate; rest 1min x5
NOTES
A) felt good, fast and explosive from the bottom. Worked at 80% weight
B) felt really good on this and mobility was awesome. check the video :) done at 52kg only 65% of 80kg
C's) done unbroken and 60kg on sled which was about 60m
1230pm Lunch
as breakfast but slightly bigger serving
4PM: CP based, Jerk tech + press test with scap focus + pull up insight test + scap work
A. Split jerk @ 11X3, 75% effort, 3reps; rest 2-3min x5
B. Seated behind neck strict press, @ 3010; 6RM
C. Pronated normal grip Pull up, 3,2,1 reps, WTD @ 30X1 rest 4min
D. DB ext rotation @ 2010, 10,8,6,6; rest 30sec b/t arms
E. Powell raise @ 2010, 10,8,6, 6; rest 30sec b/t arms
NOTES
A) Split jerk 75% of 80kg was 60kg and held 3sec pause for all reps. see video
B) FUCK failed a 6rm at 5 and a half reps at 60kg........ Spewing. Didn't redo at a lighter weight.
C) 3@15kg, 2@17kg, 1@25kg
D) @ 7kg
E) @ 10kg
8pm Dinner
silver bet, mushroom, cauliflower, spinach, bacon, chicken, red curry
CrossFit in Castle Hill
WOD gear CrossFit clothing
Personal training on the Gold Coast and CrossFit Programs
Program design Ross Blake
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