Plentus Muscle UP Progression
W.O.D. 11.22.09
Snatch:
80% of 1RM
3-3-3
then
85% of 1RM
2-2-2
Snatch Balance:
80% of 1RM
3-3-3
Click here to view the Intensity Percentage chart.
*if you do not have a 1RM on the Snatch you will work up to a 1RM and or form on the lift.
and
5-4-3-2-1
GHD sit ups
Handstand push ups.
(for skill)
Recipe of the day:
Ingredients:
1 head cauliflower, cut into medium size pieces
1 egg
1/2 cup almond meal
coconut oil (or olive) for frying
salt and pepper
Steam cauliflower till tender or pop it in the microwave for 6-8 minutes. Mash steamed cauliflower and add egg, almond meal and seasoning. Make small 1/4 cup rounds and then flatten with palms. The thicker patties stayed together better when frying. Heat coconut oil and cook 4-6 minutes per side.
Quote:
"The act of taking the first step is what separates the winners from the losers."
- Brian Tracy, Motivational speaker
Snatch:
80% of 1RM
3-3-3
then
85% of 1RM
2-2-2
Snatch Balance:
80% of 1RM
3-3-3
Click here to view the Intensity Percentage chart.
*if you do not have a 1RM on the Snatch you will work up to a 1RM and or form on the lift.
and
5-4-3-2-1
GHD sit ups
Handstand push ups.
(for skill)
Recipe of the day:
Ingredients:
1 head cauliflower, cut into medium size pieces
1 egg
1/2 cup almond meal
coconut oil (or olive) for frying
salt and pepper
Steam cauliflower till tender or pop it in the microwave for 6-8 minutes. Mash steamed cauliflower and add egg, almond meal and seasoning. Make small 1/4 cup rounds and then flatten with palms. The thicker patties stayed together better when frying. Heat coconut oil and cook 4-6 minutes per side.
Quote:
"The act of taking the first step is what separates the winners from the losers."
- Brian Tracy, Motivational speaker
3 comments:
Todays WOD
Laura P- Phila 1/2 Marathon (13.1miles)
Time: 1:47 8:09 avg pace/mile
Tim P - Phila 8k (4.97333miles) or FIVE
Time: 32:18 6:29 avg pace/mile
Thanks very much for the good lucks, very much appreciated.
Tremendous times Papasses!!! You certainly had a beautiful day ... way to represent!!!!
blazing, great job Laura and Tim!
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