Thursday, 9/3: Twiddle-ee-dee, twiddle-ee-dum...

Sage was recently treated to a day at the local beauty spa where she received a pedicure, mustache waxing, and a face massage. Doesn't she look beautiful?

Week 2, Day 4

1. Muscle Clean: 5 sets of 5 reps, keep weight light, work on turnover speed.
2. 2 Position Power Clean (Floor+Below Knee=1 set): Work up to Max set, -5% for 1 set, -10% for 1 set
3. Deadlift: Work up to 5RM, -5% x 5 reps, -10% x 5 reps
4. Box Jump: 3x5, alternate with the sets of Deadlift
5. RDL+Shrug: 4 sets of 5+5 reps.
6. Weighted Pull Ups: 5 sets of 5 reps
7. Knees to elbows: 5 sets of 15-20 reps

Should be a fun one today! For the box jumps, choose a height that's close to your standing vertical (not your highest box jump), and try to get as high as possible on each one.

Randomizer Option:

Snatch: 3 sets of 3 reps

Elizabeth (from Crossfit.com): 21-15-9 of: 135# Clean, Ring Dips

2 comments:

  1. the ultimately kewest person on the planet of ultimately kew. aka sageSeptember 3, 2009 at 6:36 AM

    you cant use the picture I gave you to make fun of you!! thats an abomination!

    ReplyDelete
  2. the ultra mega kewest of the kew in the universe of ultra mega kew totally kewSeptember 3, 2009 at 6:52 AM

    Pfff, whateva, I do what I want!

    ReplyDelete