Friday 19/9/14 – Performance

Workout of the Day A. Five sets of: Snatch Balance + 3 Overhead Squats Rest 2 minutes between sets; B. For time: 50/30kg. Power Snatch x 12 reps 30/24″” Box Jumps x 12 reps 50/30kg. Power Snatch x 9 reps 30/24″ Box Jumps x 9 reps 50/30kg. Power

Tuesday 26/8/14 – Performance

Workout of the Day A. Three sets of: Overhead Squat x 8-10 reps @ 30X1 Rest 2 minutes Weighted Pull-Ups x 3-5 reps @ 21X0 Rest 2 minutes B. Four rounds for time of: 15 Pull-Ups 30 Wall Ball Shots (9/6kg) 60 Double-Unders

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

Wednesday 4/6/14 – Competition

New Schedule: Starting 2/6/14 at 4:45pm our new afternoon schedule will take effect. We are now offering 4:45-5:45 and 5:45-6:45 classes Monday through Friday. In addition we have 6:45-7:45 classes on Monday and Wednesday. Take advantage of

Friday 14/3/14 – Performance

Workout of the Day A. Four sets of: Bulgarian Split Squats x 6-8 reps each leg @ 3011 Rest 90 seconds Pendlay Rows x 4-6 reps Rest 90 seconds B. For time: Row 1000 Meters — 20 Handstand Push-Ups 30 Overhead Squat (52/34kg) 40 Pull-Ups 50

Wednesday 5/3/14 – Performance

Workout of the Day A. Three sets of: Overhead Squats x 8-10 reps @ 2010 Rest 10-15 seconds Ring Dips x 10 reps @ 1010 (or Muscle-Ups x 4-6 reps) Rest 3 minutes B. In teams of two, partners alternate rounds to complete three each of: Kettlebell

Friday 21/12/14 – Competition

Sausages! Workout of the Day A. Split Jerk *Set 1 – 55% *Set 2 – 65% *Set 3 – 75% *Set 4 – 80% *Set 5 – 85% *Set 6 – 90% *Set 7 – 95% *Set 8 – 101-105% of previous 1-RM Rest as needed B. Back Squat *Set 1 – 4 reps @ [...]

Saturday 25/1/14 – Competition

Workout of the Day A. Three sets, not for time, of: 10 Box Jumps (Regionals Standards) 10 Toes to Bar 10 Alternating Pistols B. Four rounds for time of: 5 Squat Cleans (84/56.5kg) 10 Chest-to-Bar Pull-Ups 20 Double-Unders Rest exactly 5 minutes,