Tuesday January 1st, 2013

HAPPY NEW YEAR!


Set process goals (ie. shopping for healthy foods 2x's/wk, exercising 4x's/wk) that will get you to your outcome goals (losing 10 lbs fat) -Craig Ballantyne. 

What is your process goal for 2013? 

Mine is to spend 10 minutes every day on flexibility and mobility.   The outcome goal is lift more weight, and move more efficiently!  ---Pat 





Level 1:

A. Back squat with chains 5, 5, 5, 5; rest 2 min
B. OHS 3,3,3.  rest 2 minutes

+

1 min max reps KB swing - heavy
1 min max reps no push up burpee box jumps 18"
1 min max calories Airdyne
rest 10 min  ---during rest perform 10 total PERFECTLY strict push-ups.  
x3


Level 2:

A. Back squat 4, 2, 4, 2; rest 2 min
B. Snatch balance; 3,3,3. rest 2 mins     -  ---use OHS if still struggling with SB.

+

1 min max reps power clean and jerk 115/65   - -----scale to 50-60% of 1RM
1 min max reps no push up burpee box jumps 24"
1 min max calories airdyne
Rest 10 min   ------during your rest stay active (once you catch your breath) stretch tight areas, practice a couple HS holds or muscle up progressions etc.,
x3