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Friday, 6-21-2013

20
Jun

Friday, 6-21-2013

TOMORROW IS THE OPEN NUTRITION SEMINAR AT ALPINE – PLEASE GET SIGNED UP!  THIS SHOULD NOT BE MISSED IF YOU WANT TO IMPROVE HOW YOU LOOK, FEEL, AND PERFORM ON A DAILY BASIS.  WE HOPE YOU ATTEND!!
 
Sign up here: http://www.regonline.com/builder/site/default.aspx?EventID=1232288
 
Workout of the Day
Split Jerk
One heavy single rep at 85% of your 1RM on the minute for 8minutes. This is not a 1 rep max!
then
Goat WOD
15min AMRAP
Movement X
Movement Y
Movement Z
**Out of the three “Goats” you are choosing, one movement must be a barbell lift and one must be a gymnastics movement.
 
A “Goat” is a weakness.  It is something that you hate to see programmed and maybe even keeps you from coming into the gym.  Goats can be advanced gymnastics movements or barbell movements or running, rowing, double unders, etc.  In other words, goats are limiting your fitness.  They must be exposed, attacked, and eliminated. Your coaches today will help you program your WOD once you have selected your Goats for the day.

Olympic Lifting
Snatch 1×5 1×4 1×3 1x3x2
Clean and Jerk 1×3 1×3 1×3 1x3x2
OHS 3×20 -Go 5% heavier than previous
Bench Press 1×5 1×5 1×2 1×4+x3
10 Toes through rings + 1 Muscle-up x5 sets
Good mornings 5×5

This pretty much sums everything up with how we feel about nutrition:
 

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