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.

Sunday, February 26, 2017

Powerlifting

Sunday, February 26, 2017

Aspire Fitness

9:40 AM

Warm Up

Jump Rope 5 minutes, 500m Row, dynamic warm up

Bench Press

Warm up - 45#, 95#, 115#

Work sets

5x135#
3x155#
2x175#

Back Squat

Warm up - 45#, 95#

Work sets

5x135#
3x155#
3x175#

Deadlift

2x5x135#

45 minutes total workout

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