Tuesday 16/9/14 – Competition

Workout of the Day A. Every minute, on the minute, for 12 mintues: Minute 1 – Strict Muscle-Up x 1-4 reps (regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible) Minute 2 –

Tuesday 9/9/14 – Competition

Workout of the Day A. Every minute, on the minute, for 10 mintues: Minute 1 – Strict Muscle-Up x 1-4 reps (regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible) Minute 2 –

Thursday 4/9/14 – Performance

Workout of the Day A. Five sets of: Bench Press x 5 reps @ 20X1 Rest 2 minutes between sets and use that time to work mobility and prepare for part B. B. Four rounds for time of: Ring Dips x 10 reps Toes to Bar x 20 reps Double-Unders x 30 reps

Tuesday 26/8/14 – Competition

Workout of the Day A. Five sets of: Narrow-Grip Overhead Squat x 3 reps @ 3311 (you should be getting more comfortable with these now, so start to challenge the loading if you’ve just been focused on positioning) Rest 90 seconds Weighted

Tuesday 19/8/14 – Competition

Workout of the Day A. Five sets of: Narrow-Grip Overhead Squat x 3 reps @ 3311 (goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – see if you can build to more

Tuesday 12/8/14 – Competition

Workout of the Day A. Five sets of: Narrow-Grip Overhead Squat x 3 reps @ 3311 (goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on

Tuesday 12/8/14 – Performance

Workout of the Day A. Three sets of: Bench Press x 4-6 reps @ 20X1 Rest 60-90 seconds Single Arm Dumbbell or Kettlebell Row x 15-20 reps @ 10X0 Rest 60-90 seconds B. Three rounds for time of: 20 Kettlebell Swings (24/16 kg) 10 Single Arm

Wednesday 9/7/14 – Performance

Workout of the Day A. Five or Six sets of: Bench Press @ 20X1 tempo Rest 3 minutes between sets (use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions) Perform the

Wednesday 18/6/14 – Performance

Workout of the Day A. Four sets of: Bench Press x 4-6 reps @ 20X1 Rest 90 seconds Single Arm Kettlebell or Dumbbell Row x 8-12 reps @ 2111 Rest 90 seconds B. In teams of two, partners alternate to complete three sets each of: Kettlebell Swings x

Friday 30/5/14 – Competition

A. Take 15-20 minutes to build to today’s heavy Snatch. B. Take 15-20 minutes to build to today’s heavy Clean & Jerk. C. Bench Press *Set 1 – 3 reps @ 80% *Set 2 – 2 reps @ 85% *Set 3 – 1 rep @ 90% *Set 4 – 1 rep @ 95% *Set 5 [...]