Monday July 9th, 2013

An important note:  If you are working towards accomplishing a specific goal i.e., you want to get pull-ups or double unders etc., it MUST be part of your practice in warm-up each day.  It is not enough to wait for your specific weaknesses to be programmed in and then hit them. With work like pull-ups or double unders you almost can't do to much. So get the practice in daily.  Especially when you know you might only be getting to the gym a couple times during the week. 

CoreFit:

4 sets of:
A1. Deadlift x 3-5 reps @ 30X1
Rest 45 seconds
A2. Push-Ups x 10-12 reps @ 2010
Rest 45 seconds
A3. Dumbbell Push Press x 10-12 reps
Rest 45 seconds

+

4 rounds for time of:
Row 250/200 Meters
Wall Ball Shots x 20/ 15 rep

CrossFit:

Deadlift x 15 reps -  choose a weight you can do unbroken.
Rest 20 seconds
Ring Push-Ups x Max reps
Rest 3 minutes

Deadlift x 10 reps
Rest 20 seconds
Ring Push-Ups x Max reps
Rest 3 minutes

Deadlift x 5 reps
Rest 20 seconds
Ring Push-Ups x Max reps

+

3 rounds for time of:
200 Meter run
135/85 lb Power Clean x 10 reps
Pull-Ups x 15 reps