BENCH PRESS
3 SETS TOTAL
EACH SET CONSISTS OF:
STARTING WITH A WEIGHT THAT YOU CAN GET AROUND 6-10 REPS WITH
SOON AS YOUR DONE LOWER THE WEIGHT AND GO TILL FAILURE, THEN LOWER THE WEIGHT AGAIN TILL FAILURE.  THEN REST AND REPEAT 3 TIMES TOTAL.

METCON:

12 MIN AMRAP
ALL EXERCISES DONE WITH DOUBLE KETTLEBELL
30 DOUBLE UNDERS
10 SWINGS  (55/35)
8   SNATCH

LIFT:

STIFF LEG DEADLIFTS
4 X 10
10 REPS WITH 1 MIN REST BETWEEN

METCON:

21-15-9
DEADLIFT (225/155)
HANDSTAND PUSH UP
50 DOUBLE UNDERS BETWEEN SETS

IT’S OLY DAY!
THE OLYMPIC LIFTING CLASS IS AT 9AM SATURDAY.
EVERYONE IS WELCOME.
THE CLASS IS TERRIFIC, I’M TELLIN YA.
IF YOU WANT TO IMPROVE ON YOUR TECHNIQUE, SHOW UP.

LIFT:

BENCH PRESS
5 X 5 @65-70%
SAME WEIGHT FOR ALL 5 SETS

METCON:

3 ROUNDS OF THE FOLLOWING:

21 HANG MUSCLE SNATCH
15 HANG POWER SNATCH
9  SNATCH
6 SOTTS PRESS
INCREASE THE WEIGHT EACH ROUND
75/55-  95/65-  115/75
REST 2 MIN BETWEEN ROUNDS
FOCUS ON NOT DROPPING THE WEIGHT THROUGHOUT THE ROUND

 

5 ROUNDS
WITH ONE MINUTE REST AFTER EACH ROUND
1 MINUTE EACH EXERCISE FOR TOTAL REPS

WALL BALL 20/10
SWINGS 55/35
BOX JUMPS 20″
PUSH PRESS 75/55
BIKE

LIFT:

CLEAN AND JERK
5 REPS AS QUICKLY AS POSSIBLE
EVERY MINUTE (155/105)
FOR 10 MINUTES
THIS IS MORE OF A METCON AND NOT A LIFT.
CHOOSE A WEIGHT YOU CAN MOVE THROUGH ALL 5 EACH SET WITHOUT PAUSING.
THIS IS 50 REPS TOTAL SO DONT DO A WEIGHT YOU CANT HANDLE, IT’S MUCH MORE BENEFICIAL TO MOVE QUICKLY THAN REST AFTER EACH REP.

METCON:

3 ROUNDS
RUN 400 METERS
21 POWER SNATCH (95/65)
12 PULL UPS

BACK SQUAT
5 REPS EVERY 90 SECONDS/ 5 SETS TOTAL
WITH 5 LBS HEAVIER THAN LAST MONDAY

METCON:

BIKE FOR CALORIES 25/15

THEN…
100 WALL BALLS PARTITION HOWEVER YOU WANT FOR THE
100 TOES TO BAR WALL BALL AND T2B.
THEN…

BIKE FOR CALORIES 25/15

NICK DAY!
TRACK, 10AM, RUNNING, SYOSSET H.S., DONE!
GO TO THE TRACK, RUN YOUR ASSES OFF AND ENJOY THE WEATHER OUTSIDE.
YA KNOW, CAUSE YOU DID THE WEIGHTLIFTING THE DAY BEFORE WITH JOE SO NOW YOU CAN MIX IT UP AND RUN.

HOW’S THE EATING GOING?
YA KNOW WHAT’S AMAZING, THAT YOU CAN EAT PERFECT FOR TWO MONTHS AND YOU’LL LOOK JUST LIKE YOU WANT TOO. YET, WE FIND IT SO HARD TO DO THE EXACT THING THAT HAS THE LARGEST EFFECT ON HOW WE LOOK.
ISN’T IT CRAZY, WE’LL WORK OURSELVES TO DEATH IN THE GYM. RESEARCHING WORKOUTS, BLAMING DIFFERENT GYMS FOR NOT WORKING, SPENDING CRAZY MONEY ON INFOMERCIAL WORKOUT EQUIPMENT FOR THE HOME. WHEN ALL WE HAVE TO DO IS EAT PERFECT FOR TWO MONTHS! ISN’T THAT CRAZY?

I’M NOT SURE WHICH IS MORE CRAZY, THIS OR ME TELLING YOU FOOD IS THE KEY AND NOT CROSSFIT!

ANOTHER SICK THING IS… WHAT FEELS BETTER THAN FITTING INTO CLOTHES THAT YOU WERE TOO FAT TOO FIT IN BEFORE!! NOTHING FEELS BETTER THAN THAT AND YET WE STILL FALL SHORT ON THE EATING PORTION.

***ANYWAY, IF YOU AREN’T SURE WHAT, WHEN, WHERE, WHY AND HOW TO EAT WELL, ASK ME. WE CAN GO SIT DOWN AND TALK ABOUT NUTRITION OVER A BIG MAC AND LARGE FRY.

LIFT:

BENCH PRESS
THE WEIGHT YOU USED ON MONDAY FOR THE LAST SET OF 2 REPS ON THE BENCH PRESS
TAKE THAT SAME WEIGHT AND COMPLETE:
2 REPS EVERY 75 SECONDS FOR 7 SETS TOTAL.
*****IF YOU ARE NOT GOING TO GO THAT HEAVY (THE WEIGHT YOU DID ON MONDAY) THEN CHOOSE A WEIGHT THAT YOU CAN DO 5 REPS WITH INSTEAD OF 2.

METCON:

“JACK”
CROSSFIT HERO WOD
20 MIN AMRAP
10 PUSH PRESSES (115/85)
10 KETTLEBELL SWINGS (55/35) ***DO NOT GO OVER 55/35 FOR THIS WORKOUT***
10 BOX JUMPS (24/20)

—KEEP MOVING, DON’T USE A WEIGHT THAT IS TOO HEAVY AND KEEPS YOU FROM MOVING QUICKLY. TAKE A WEIGHT YOU ARE ABLE TO MOVE THE WHOLE TIME.

LIFT:

SWINGS 10 X 10 EVERY
30 SECONDS


METCON:

5 ROUNDS
400 METER RUN
15 OVERHEAD SQUATS 135/95
15 BAR FACING BURPEES