CrossFit - Greg Glassman

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. - Greg Glassman

CrossFit is constantly varied functional movements performed at high intensity.

Monday, November 14, 2016

Back Squat

Monday, November 14, 2016

Oracle Gym

12:30 PM

Warm Up

30-20-30, KB halos

Bench Press

Warm up with 45#, 95#, 115#, 135#

Work sets

2x150#
2x160#
2x175#

Back Squat

Warm up with 45#, 95#, 115#, 135#

Work sets

2x150#
2x160#
2x175#

Metcon

Finish with 7 rounds

20 rope skips
10 abmat sit-ups

With my deadlift program finished, I wanted to focus on back squat.  I found a 6 week powerlifting program on the t-nation website which is supposed to be suitable for bench press, back squat and dead lift.  The above sets and rep counts are based on week 1 and a 185# 1RM.  The second workout of the week is supposed to be sets of 5 reps at 50-70% of 1RM.


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