We are going to follow an 8 day cycle. Throw out your traditional calenders because proper conditioning does not always have a perfect 7 days to work. Day 1 in the 8-day cycle is always hypertrophy. We will do 2-3 sets of 10-15 reps with 1 to 1:30 rest. I will put the weight that I am doing for you as a reference/point of competition.
Today 2 sets of 12 reps with 1:30 rest
5 minute warm-up on bike
Front squat (135) and Bent over row (70) Superset
Deadlift (135) and DB bench on swiss ball (60) Superset
Snatch (95) and Floor wipers (95) Superset
Stretching cool-down
Keep it simple! less than 45 min. and you are out. Also, I do supersets to save time. You may find that handy if you have to work, etc. If you are unsure what a certain exercise is, check out the vids on www.crossfit.com. Or you can also go to http://www.wesleyan.edu/athletics/strength/videos for more exercise vids.
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment