Thursday 14/8/14 – Performance

Workout of the Day A. Four sets of: Shoulder Press x 4-6 reps @ 20X1 Rest 90 seconds Strict Pull-ups x 2-3 reps @ 21X0 Rest 90 seconds B. Complete as many rounds and reps as possible in 7 minutes of: Ring Push-Ups x 15 reps 24″/20″ Box Jumps x 20 reps

Monday 7/7/14 – Performance

Workout of the Day A. Back Squat x 5 reps @ 50% of 1-RM Rest 60 seconds Back Squat x 3 reps @ 75% of 1-RM Rest 60 seconds Back Squat x 1 rep @ 85% of possible 1-RM Rest 60 seconds Back Squat x 1 rep @ 90-95% of possible 1-RM Rest 2 minutes [...]

Monday 5/5/14 – Performance

Workout of the Day A. Fives sets of: Back Squat @ 30X0 tempo Rest 2 minutes Strict Pull-Ups x Max Reps Rest 2 minutes For the back squat, use a high-bar position and perform the following reps and percentages: * Set 1 – 50% of possible 1-RM x 5