03/09/10 – Strength and Sprints – Day 9

CrossFit 908 Night Out Part Deux – This Thursday, March 11 @ 8pm.  Delicious Heights in Berkeley Heights.

Today’s Links -

• T-Nation – 6 dirty tricks to increase muscle
• Advice on Periodization
• How much meat?
• I am not a meathead – Nate Green

A lot of great poses here

Schedule -

• Warm up / Foam Roll
• Shoulder Specific Warm up – Perform 10 reps each of the following
  • Wall Slides
  • Y’s-T’s-W’s
  • Shoulder Circles
  • Close / Mid / Wide Push ups (3 at each point)
  • Close / Mid / Wide Pull ups (3 at each point)
• Thrusters – 5×3 – Start with the bar and warm up with 8-10 reps.  Continue to add weight until you complete 5 challenging sets of 3 reps each.
• Conditioning – 21-15-9 reps each of the following
  • Kettlebell Swings (53/35)
  • Jumping Lunges (Each leg counts as 1/2)
  • Push ups
• Core – 4 x 12 GHD Sit ups
• Stretch