Sunday 5/10/14

Active Recovery Day Yoga at 8:00am! A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on

Tuesday 30/9/14 – Competition

Workout of the Day A. Every 2 minutes, for 20 minutes (10 sets) of: Power Clean + Hang Clean + High Hang Clean *Sets 1-3 – 55-60% *Sets 4-6 – 60-65% *Sets 7-8 – 65-70% *Sets 9-10 – 70-75% B. Four sets of: Front Squat x 5-6 reps @ 41X1 Rest 3

Monday 29/9/14

Workout of the Day A. Every 30 seconds, for 15 minutes (10 sets of each) perform the following: Interval 1 (30s) – Drop Snatch x 1 rep Interval 2 (60s) – High Hang Snatch x 1 rep Interval 3 (90s) – Snatch x 1 rep Perform all movements at 65-70%

Saturday 27/9/14 – Competition

Workout of the Day A. Every two minutes, for 12 minutes (6 sets): Front Squat x 2 reps Build by feel. B. 2014 Granite Games Final Workout Perform the following two segments against a running clock… For time: Row 40 Calories 50 Alternating

Friday 26/9/14 – Competition

Workout of the Day A. Every minute, on the minute, for 10 minutes: Back Squat x 2 reps *Sets 1-2 – 60% *Sets 3-4 – 70% *Sets 5-6 – 80% *Sets 7-8 – 85% *Sets 9-10 – 90% B. Every minute, on the minute, for 15 minutes: 2 Muscle-Ups 4 Strict

Thursday 25/9/14 – Competition

Active Recovery Day A. At 85% effort: Swim 1000 Meters Try to perform this at a moderate intensity, but avoid holding on to the sides of the pool if possible. B. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly

Wednesday 24/9/14 – Competition

Workout of the Day A. Every 90 seconds, for 15 minutes (10 sets): Power Clean & Jerk x 3 reps @ 70-80% Choose load based on feel. B. Every 2 minutes, for 10 minutes (5 sets): 4-Stop Halting Clean Deadlift @ 95-105% of 1-RM Clean (Pause for 3

Tuesday 23/9/14 – Competition

Workout of the Day A. Five sets of: Narrow-Grip Overhead Squat x 3 reps @ 3311 (Let’s see how these feel after a few weeks away from them…and if these have been helpful, don’t be afraid to add them into your warm-up 2-3 days/week.) Rest 90

https://www.youtube.com/watch?v=nzdpNsQfZ5Q

Monday 22/9/14 – Competition

Workout of the Day A. Six sets of: Drop Snatch x 1 rep Rest as needed Work on speed and footwork. Stabilize the barbell in the receiving position and hold for 2-3 seconds checking your balance and positioning before ascending. B. Six sets of: