Right now, my main goal is to fix my issues. I have a lot of issues and i dont mean mommy/daddy issues. Muscle recruitment, postural, myofascial, musculo-skelatal. The question is what am i willing to go through to fix it. Right now? What ever it takes in terms of programming and rebuilding the body up. Im spending my time trying to fix my squat amongst many things. Getting my glutes going s well with all the step ups is hugely important.
The 2012 is out of the question for individual CF Games due to exams, if Im lucky, the European regional might be after exams but i wont be in shape so in the minute possibility i can compete, it would only be with a team. So, that gives me over a year to fix myself. I think a working body for the next decade of crossfit/exercise training is worth a lot.
Phase 1
A1. x20 swings 32kg
A2. x15 pushpress each arm 32kg
x2
B1. x5 band press
B2. x10 press
x2
Phase 2
Front squat
A. 15x50kg
B. 5x6reps
6@105kg
5@112kg
5@105kg
6@100kg
4@100kg
Bulgarian Squats
C. 1x15 @ 50kg
D. 2x8 @ 50kg
Squat
E. 20 reps, 3 breaths between each rep, 120kg
1h rest
Phase 3
A1. 6 x 50m Farmers walk @40kg KB
B1. 20 Back extensions
B2. 20 Figure 8's @ 32kg
C. 3x15 strict knees 2 elbow
On the 20 rep backsquat, i wanted to kill myself around rep 8. I think i blacked out for reps 9-12 and then was praising Tebow for the last 2 reps. Crazy painful. Crazy fun.
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