Tuesday 16/9/14 – Performance

Workout of the Day A. Three sets of: Front-Racked Alternating Lunges x 8-10 reps each leg @ 2011 Rest 60-90 seconds Turkish Get-Ups x 2-3 reps each arm Rest 60-90 seconds Side Planks x 30-45 seconds each side Rest 60-90 seconds B. Complete as

Tuesday 1/4/14 – Performance

Workout of the Day A. Three sets of: Walking Lunges with DBs x 20 steps @ 1010 (use the heaviest DBs you can handle while following the tempo prescription) Rest 60 seconds Side Plank Hold x 30-45 seconds each side Rest 60 seconds B. For time:

Monday 23/12/13 – Competition

Workout of the Day A. Every minute, on the minute, for 20 minutes: Odd Minutes – Bench Press x 3 reps (80-85% might be a good guideline) Even Minutes – Kettlebell Swings x 20 unbroken reps (as heavy as you can keep unbroken) B. Three sets of: