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Monday June 11, 2012

10
Jun

Monday June 11, 2012

Top Ten Nutrition Tips for 2 a days training

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/890/Top_Ten_Nutrition_Tips_for_Best_Results_with_Twice.aspx

A. Back Squat; 5-3-1++ ; rest 3; (75%, 85%, 95% of your 90% 1RM)

B. OHS ; 3-3-3++; Rest 3; (70%, 80%, 90% 1 RM) 

Movement Prep

21-15-9

  • Thrusters #105/75# (Or 60% 1 RM P. Press)
  • Burpees
  • Box Jumps 24″/20″
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Name Time
Tara 11:14 65#
Lauara R. 10:36: 65#
Sara 8:16: KB
Lisa 12:06: 40# DB
Val 9:56: 35#
Adam 10;10: 85#
Danielle 9:29: 35#
Dave 11:33: Rx
Scott 10:30:
Galo 9:29: 85#
Steve 11:13:
Travis 8:43: Rx
Laura H. 9:49: 45#
Kim 8:31: 55#
Ryan 9:51: 75#
Connie P. 10:53; 55#
Sue ??
Cindy A. 9:10: Rx
Yaisa 9:42:
Zac 11:06:
Heather 8:22: Rx
Melissa 10:57: 35#
Emily 9:03: 15#
Laurie K. 10:52: 55#
Julie 6:50: 40# Mod
Katie G. 10:11: 45#
Sharon 10:42: 45#
Gina 11:31: 45#
Tom 11:45:
Nancy 11:17:
France 11:18:
Tracy 10:00 : 65#
Erica 11:09; 55#
Tayler 9:04: Rx
Lynn 11:14: 45#
Cherstin
Sara 10:44: 35#
Jill 11:41: 25#
Connie M  11:04: 45#
Cindy B. 10:56: 45#
Pilar 10:55: 35#
Michael K. 11:14 65#
Dimetry 10:49 75#
Gregg 10:53 75#
Melissa B. 11:31 25#
Jeremy B. 12:38 75#
JoDee
Diana 10:30 mod
Jim
Natalie 10:30 mod
Bill T. 10:21 95#
Joyce 13:08
Jana 9:07 35# mod
Jessika 14:48 55#
Jason D. 11:45 75#
Jeff J. 12:04 55#
Jenn J. 8:25 35#
Ron 12:06 45# mod
Tony 8:53 85#
Alex
Emilio 10:29 95#

 

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