Another Update: at around noon on WED 26MAY the Warrior Crossfit URL will change to http://www.fobwarriorcrossfit.blogspotcom/
note that this is different than what I said yesterday of it being just warriorcrossfit.blogspot.com
Warm Up: 1/2 Standard + Burgener
Practice: Back Squat (or front squat..whatever you test 1RM of last) 3x3 reps 70,80,90% of 1 rep max
Train: "Randy"
75 reps of 75lb Power Snatch
Compare time to 26MAR10
From ground to overhead in one movement. Sequence is the same as in the clean, except your grip is wider (same as overhead squat - with arms straight out, widen grip until the barbell rests at the top of your zipper) and instead of receiving at your shoulders, you'll receive it overhead (active shoulders!). Use that hook grip we've been working on. Jump the barbell as high as you can and wherever you catch it is good. You do not have to receive the bar in a full squat. Just ensure you stand each rep up to full hip extension. Stack some plates on the ground so that the barbell rests at the mid point of your shin. If 75lbs seems too heavy, then don't be afraid to scale the weight back. Time frame for this workout is 8 - 10 minutes. If you are not finished in 10 minutes, then stop.
Comments: post weights and times; add any improvement or depreciation from last time you did Randy
Post: PNF, stretch, and foam roll. Anyone up for a 24 hour fast? Eat lunch on Wednesday and then skip dinner and breakfast on Thurday morning. When you sit down to eat your next 3 meals make up for the missed blocks (lunch and dinner Thursday and breakfast Friday). That potentially gives you a 24 hour fast and 3 solid meals prior to your next workout depending on your workout schedule. See how you feel during that workout on Friday. Read more about intermittent fasting through the links on the upper right corning of this site.
Acceptable intake during the fast: water, black coffee, unsweetened tea
Subscribe to:
Post Comments (Atom)
LT D - Practice: 200,225,250 BS
ReplyDeleteTrain - RX'd 6:40
MAJ M - Practice: Front Squat, 185,215,240; Train: RX'd, 5:50. Legs are freakin' toast after these last three days. Good programming.
ReplyDeleteFor those who are going to fast, take it easy on that first meal when you break it. Too much food on that empty stomach is asking for some serious GI distress. Eat smaller meals more frequently if you're gonna try to make up the blocks you missed. If you don't get them all in, don't sweat it.
Hey guys, so I changed the URL and for the time being none of our previous comments are showing up. I did some reseach and this is usually the case for the first few hours and then the comments come back. I hope so. Otherwise I may have to change the name back to keep all of that data. Looks like someone got creative with the logo.
ReplyDeleteSela- Practice: 3 x 205,225,255; Train: RX'd 5:28
Goodgame-P 175,205,225 T RX'd 702 I can go fast my intensity has been lacking lately really got to pick it up
ReplyDeleteferrara- P3X 215, 245, 275 Train RX'd 5:21
ReplyDeleteUrias, P- 185, 225, 245. T- Rx'd 8:53
ReplyDeletePfeifer: P 205,245,285 T 8:12 @ RX
ReplyDeleteMcNeave: P:80 ... ... T: T 8:06 w/ 55 lbs
ReplyDeleteHudak P 175, 200, 225. Way too easy. Need a new 1 rep max. Train: RX 6:08.
ReplyDelete