Saturday 30/8/14 – Performance

Workout of the Day In teams of two, with only one partner working at a time*, complete: 100 Kettlebell Swings 400 Meter Run 100 Dumbbell Shoulder to Overhead 400 Meter Run 100 Goblet Squats 400 Meter Run 100 Burpees *Teammates will perform the

Thursday 12/6/14 – Performance

Workout of the Day A. Five or Six sets of: Shoulder 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) For the

Friday 9/5/14 – Performance

Workout of the Day A. Take 10-15 minutes and build to a heavy Clean and Jerk B. For time: 20 Shoulder to Overhead (62/42.5kg) 200 Meter Run 15 Shoulder to Overhead (62/42.5kg) 400 Meter Run 10 Shoulder to Overhead (62/42.5) 600 Meter Run

Wednesday 2/4/14 – Performance

Workout of the Day A. Five sets of: Shoulder Press x 2-4 reps @ 21X1 Rest 90 seconds Weighted Pull-Ups x 2 reps @ 21X0 Rest 90 seconds B. Complete rounds of 21, 15 and 9 reps for time of: 52/34kg Shoulder to Overhead Pull-Ups (take the push

Friday 21/3/14 – Performance

Workout of the Day A. Four sets of: Deadlift x 4-6 reps @ 2111 Rest 20 seconds Handstand Push-Ups x 12-15 reps or Wall Climbs x 4-5 reps or Handstand Hold x 30-60 seconds Rest 3 minutes B. Two sets of: Against a three minute running clock,

Wednesday 5/3/14 – Competition

Workout of the Day A. Two sets, not for time, of: Bar Muscle-Ups x 3-6 reps Handstand Walk x 15-20 meters Butterfly Chest-to-Bar Pull-Ups x 12-15 reps B. Every minute, on the minute, for 6 minutes: 5 Squat Cleans (70-85/47.5-62 kg ) Work for

Saturday 15/2/14 – Competition

SCHEDULE CHANGES: YOGA HAS MOVED TO 10:00AM SUNDAY SATURDAY COMPETITION CLASS HAS MOVED TO 9:30AM Workout of the Day A. Three sets, not for time, of: 10 Box Jumps (Regionals Standards) 10 Handstand Push-Ups 10 Alternating Pistols B. Complete as

Tuesday 11/2/14 – Performance

Workout of the Day A. Five sets of: Power Clean x 1.1.1 (rest 10 seconds between singles) Rest 20 seconds Box Jumps x 10-15 reps (perform as quickly as possible) Rest 3 minutes B. Three sets for max reps of: 60 seconds of Shoulder to Overhead

Friday 7/2/14 – Competition

A. Take 15 minutes to build to today’s heavy Push Press Followed immediately by… Every minute, on the minute, for 5 minutes: Split Jerk x 1 rep @ today’s heaviest push press (work on perfect mechanics, and add a 1-2 second hold at the receiving