Thursday 25/9/14 – Performance

Workout of the Day A. Front Squat * Set 1 – 50% of possible 1-RM x 5 reps * Set 2 – 75% of possible 1-RM x 3 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1 rep * Set 5 – [...]

Monday 22/9/14 – Performance

Workout of the Day A. Four Sets of: Clean x 1.1.1.1 (rest 10 seconds between singles) Rest 30 seconds Handstand Push-ups x max reps Rest 2-3 minutes B. Three rounds for time of: Deadlift x 15 Hang Power Clean x 12 Front Squat x 9 Jerk x 6 Use

Saturday 6/9/14 – Competition

Workout of the Day A. Every 2 minutes, for 20 minutes (10 sets): Power Clean x 1 rep (these should look like your clean, but received above parallel…they should not look like you are imitating a starfish or performing a weighted jumping jack)

Wednesday 3/9/14 – Competition

Workout of the Day A. Every 2 minutes, for 20 minutes (10 sets): Power Clean x 1 rep (these should look like your clean, but received above parallel…they should not look like you are imitating a starfish or performing a weighted jumping jack)

Friday 29/8/14 – Performance

Workout of the Day A. Three sets of: Front Squat x 2-3 reps @ 30X1 Rest 20 seconds Pull-Ups x Max Unbroken Reps Rest 2-3 minutes B. In teams of three, with only one person per station, complete 5 sets each of: 300 Meter Row Sprint 10 Burpee Box

Wednesday 27/8/14 – Competition

Workout of the Day A. Every minute, on the minute, for 6 minutes: Front Squat x 1 rep Loads per set (by %): 50, 60, 70, 75, 80, 85 (To be clear, you probably don’t need warm-up sets before you lift 50% of your 1-RM.) B. Every 2 minutes, for 20

Wednesday 20/8/14 – Competition

Workout of the Day A. Every 2 minutes, for 16 minutes (8 sets): High Hang Clean + Hang Clean + Clean Drop after each clean and reset into a good position for the next rep. B. Every 2 minutes, for 16 minutes (8 sets): Front Squat *Set 1 – 2 reps

Wednesday 13/8/14 – Competition

Workout of the Day A. Every 90 seconds, for 15 minutes (10 sets): Hang Clean + Clean Build over the course of the ten sets. B. Every 2 minutes, for 16 minutes (8 sets): Front Squat *Set 1 – 2 reps @ 75% *Set 2 – 2 reps @ 80% *Set 3 – 2 reps [...]