Fitness Program for the Next 9 Months
Build a solid base of strength over the next 9 months: Mark Rippotoe strength program for the basis. I also utilize crossfit football/crossfit for strength endurance. My tentative schedule is 4/1 (four days on and one day off.
Start date: August 12, 2009
End date May 12, 2009
I will achieve the following Strength goals.
2 ½ Bodyweight Dead Lift.
2X Bodyweight Squat
1 ½ X Squat clean
Overhead Squat bodyweight
Clean and Jerk Bodyweight
1 ½ x bodyweight Bench press
1x time military Press Bodyweight
Sub 1:30 500 meter Row.
20 strict pull-ups
I am thinking about joining a weightlifting club that is not too far from my house or continue using the facilities that I currently use at my job. The benefit of joining a gym is that I will have guidance and some competition to help shape my success. I just waiting on my work schedule to be finalized then I will make that choice. The goal after establishing a solid base of strength is to focus on power endurance, more Crossfit type workouts.
I am also beginning to change my dietary regimen going to the Pale/Zone less bread rice and processed crabs. I plan to keep this blog regularly updated. Stayed tuned for future updates on my quest to win the crossfit games.
