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08
07
2020

YOU need to change!

By Scotty 0

Canberra listen up!!

If you want things to change (bigger, smaller, fitter, leaner etc), then here is the harsh reality:

YOU NEED TO MAKE SOME SACRIFICES

A harsh reality for many I know, but if you aren’t prepared to change your ways to some degree, no amount of training will do it.

I see many people kill it from Mon – Thurs, then when Friday arvo comes around they are out having a drink, eating their favourite take-away. This is all it takes to undo all the good work you may be doing during the week.

Now I am not saying don’t go out and have a good time (every now and then), but every week is a bit too much and will greatly reduce the chance for changes whatever they may be!

Take stock this weekend and see exactly what you do/don’t eat and drink?

CrossFit SFS – CrossFit

 

Warm-up

2 rounds:
60 sec on a machine of your choice
5 x Inchworm Push-ups
5 Deadlifts + 5 Hang Muscle Cleans + 5 Press or Push Press (empty barbell)

Then;

Warm up for Bench Press

Strength

5 x 5 Bench Press for strength work today

Metcon

(35-50 mins):
AMRAP 12 minutes:
12 Push ups with hands on a deadball
9 Deadlifts (70/47.5kg)
7 Hang Power Cleans (70/47.5kg)
5 Deadball over shoulder 45/35kg


Aim for a smooth pace across the entire 12 minutes

Metcon

Core Finisher
3 rounds
.45 ea side plank
.30 Plate to toes V Ups
.30 plate twist
.60 rest

author: Scotty

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