SATURDAY 091226
Jim, Steve and CrazyWife hit the gym for some Dan John Rapid Ascent.
Power Clean 8-6-4
Two work sets at a weight you can lift 8 times, then 6 times, then 4 times. Increase weight in second work set and do 8, 6, and 4 again. Best way is to work with a partner and rest just as long as it takes them to take their turn.
Shoulder Press 8-6-4
Two work sets
Front Squats 8-6-4
Two work sets
This is a great beginner weightlifting routine if you are just starting out or if you're coming off a long break to get back into it. It's not too heavy and it's not too much volume but it will still kick your butt in a good way. This can be done 3 days a week to build good general strength or 1 day a week to supplement your existing programming.
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just received an email from crossfit hq. all items in the store are 25% off till 1 jan. jim
ReplyDelete"We're making room for our 2010 New Releases. Use discount code CleanUsOut to receive 25% OFF ALL ITEMS. (Be sure to hit "Apply" to see your discount.) This sale will end January 1, 2010."