If you are interested, we will be moving towards our per usual winter emphasis of more max effort black box training (MEBB). This has been dealt with at length through various issues of the PERFORMANCE MENU.
Here's the outline.
Monday- Total Body (T) / High Hang Power Clean, Deck Power Clean, Cleans
Wednesday-Lower Body (L)/ Zercher Squat, Front Squat, Back Squat
Friday-Upper Body (U) / Press, Push Press, Jerk
Rep Rotations
Wk 1 5 x 5
Wk 2 5 x 3
Wk 3 5 x 1
The daily routine is as follows:
-Warm-up Moves
-M.E. Focus
-CrossFit Mixed Mode GPP
-P-Chain Move (Monday - Hip Bridge Variant, Wednesday-Reverse Hyper, Friday-Glute-Ham Raise)
-Eight Great Post Stretch Moves
-Foam Roller or Stick for the problem areas.
Tuesday / Thursday / Saturday/ Sunday -- Light walks and other restoration activities.
If you are still confused stick around and it will become abundantly clear what we are doing.
Posts
2 comments:
what is examples of Hip bridge variant?
what rep range prescibe for the hip bridge variant?
jonas hall
Simple version
1. On your back with knees bent
2. Pull your heels in towards your rear.
3. Pick up the toes.
4. Heals down and squeeze the glutes picking up the hips.
5. Lower and repeat.
Rep range of 5 x 5, 3 x 8 generally.
I wrote about P-Chain moves in this issue of the PERFORMANCE MENU. http://www.performancemenu.com/zen/index.php?main_page=product_info&products_id=138&zenid=52254e502467f5d6f6cc69a88902ceaf
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