Thursday 18/9/14 – Performance

Workout of the Day A. Five sets of: Back Squat x 2-4 reps @ 30X1 Rest 60 seconds Single-Arm Dumbbell Row x 12-15 reps @ 2111 Rest 2 minutes B. For time: Row 1000 Meter followed immediately by . . . Three rounds of: Double-Unders x 30 reps

Monday 15/9/14 – Competition

Workout of the Day A. Every two minutes, for 10 minutes (5 sets): Muscle Snatch x 1 rep Build over the course of the 5 sets to a heavy single. B. Every 90 seconds, for 18 minutes (12 sets): Snatch x 1 rep Loads per set (by %) – 55, 65, 70, 75,

Friday 12/9/14 – Competition

Workout of the Day A. Every minute, on the minute, for 10 minutes: Back Squat x 1 rep *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 10 minutes: Push Press x 1 rep Loads per

Monday 8/9/14 – Competition

Workout of the Day A. Six sets of: Drop Snatch x 1 rep Rest as needed Build over the course of the six sets to your heaviest drop snatch. B. Every two minutes, for 16 minutes (8 sets): High Hang Snatch + Snatch with No Foot Movement @ 65-75% of

Monday 1/9/14 – Competition

Workout of the Day A. Every two minutes, for 12 minutes (6 sets): Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch B. Every 2 minutes, for 10 minutes (5 sets): 4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch (Pause for 3 seconds

Monday 1/9/14 – Performance

Workout of the Day A. Four sets of: Back Squat x 3-5 reps @ 30X1 Rest 60 seconds Strict Supinated Grip Pull-ups @ 21X0 x Max Reps Rest 2 minutes B. Four rounds for time of: 42.5/30kg. Push Press x 12 reps Heavy Kettlebell Swings x 12 reps

Friday 29/8/14 – Competition

Workout of the Day A. Every minute, on the minute, for 10 minutes: Back Squat x 1 rep *Sets 1-2 – 55% *Sets 3-4 – 65% *Sets 5-6 – 75% *Sets 7-8 – 80% *Sets 9-10 – 85% I know your legs are sore, trust me, this is designed to help a little bit. B. [...]

Monday 25/8/14 – Competition

Workout of the Day A. Every two minutes, for 10 minutes (5 sets): Muscle Snatch x 1 rep (building over the course of the 5 sets to a heavy single) immediately followed by… Every two minutes, for 10 minutes (5 sets): Power Snatch x 1 rep

Friday 22/8/14 – Competition

Workout of the Day A. Every two minutes, for 16 minutes (8 sets): Push Press + Split Jerk (Pause for 3-4 seconds in the split jerk receiving position before recovering.) Rest 2 minutes Build over the course of the 8 sets. B. Every 3 minutes, for

Monday 18/8/14 – Competition

Workout of the Day **Program Note – The repetition of movements/rep schemes in the program this week is by design! I want to see you all adapt and feel the difference in finding more comfort on the second exposure. Don’t worry…we’re not giving