Friday 19/9/14 – Competition

Workout of the Day A. Front Squat *Set 1 – 3 reps @ 70% *Set 2 – 2 reps @ 80% *Set 3 – 2 reps @ 85-90% *Set 4 – 1 rep @ 90-95% *Set 5 – 1 rep @ 95+% Rest 2-3 minutes between sets. B. Every 90 seconds, for 15 minutes (10 [...]

Wednesday 30/7/14 – Performance

Workout of the Day A. Take 15 minutes to build to a heavy Split Jerk B. Complete as many rounds and reps as possible in 5 minutes of: 5 Burpees 5 Pull-Ups (chest-to-bar pull-ups for advanced athletes) Rest exactly 5 minutes, and then . . .

Tuesday 22/7/14 – Competition

Workout of the Day A. Every minute, on the minute, for 12 mintues: Minute 1 – Strict Muscle-Up x 1-4 reps (regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible) Minute 2 –

Tuesday 8/7/14 – Competition

Workout of the Day A. Every minute, on the minute, for 12 minutes: Minute 1 – Strict Toes to Bar x 8 reps @ 3110 (these should be slow and controlled) Minute 2 – Handstand Hold x 45 seconds (freestanding, or working toward it by using a spotter

Tuesday 8/4/14 – Performance

Workout of the Day A. Take 12-15 minutes to work on technique and build to a heavy, but not necessarily 1-RM, Split Jerk B. Three rounds for time of: 62/42.5kg Thrusters x 10 reps 32/24 kg Kettlebell Swings x 15 reps Pull-Ups x 20 reps

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 @ [...]