Week A
Day 3
Squat 3x5 Working sets
Bench press 3x5 Working sets
Chin-ups: 3 sets to failure, unweighted
Dips: 3 sets
21 Burpees tacked on at end
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Featuring special torture from Crossfit
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 climb, push-ups, sit-ups, presses to handstand, pirouettes, 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.
Ripptoe Quote:
"Strong people are harder to kill than weak people, and are more useful in general."
More Rip Quotes...I love them!
More Rip Quotes...I love them!
5K time to beat
Treadmill 1.0 incline 22:15 4/3/08
Treadmill 1.0 incline 22:35 3/27/08
Treadmill 1.0 incline 22:36 3/13/08
Treadmill 1.0 incline 22:35 3/27/08
Treadmill 1.0 incline 22:36 3/13/08
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