Tuesday 6/5/14 – Competition

OFF-SEASON A. Two sets, not for time, of: Wall Climbs x 3-4 reps Muscle-Ups x 3-8 reps Toes to Bar x 10-12 reps B. Every 90 seconds, for 15 minutes (10 sets): Split Jerk x 1 rep (Perform all sets between 80-95% of your 1-RM.) C. Three sets of:

Thursday 27/3/14 – Performance

Workout of the Day A. Five sets of: Power Clean x 1.1.1 (rest 5-7 seconds between singles) Rest 2-3 minutes between sets B. Every minute, on the minute, for 16 minutes: Even minutes – 10 Heavy Kettlebell Swings Odd minutes – 10 Burpees