Thursday 25/9/14 – Performance

Workout of the Day A. Front Squat * Set 1 – 50% of possible 1-RM x 5 reps * Set 2 – 75% of possible 1-RM x 3 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1 rep * Set 5 – [...]

Friday 12/9/14 – Performance

Workout of the Day A. Five sets of: Hang Snatch x 1.1.1 (rest 5-7 seconds between single) Rest 2 minutes B. Complete as many rounds and reps as possible in 7 minutes of: 62/42.5kg Ground to Overhead x 7 reps Toes to Bar x 7 reps

Monday 8/9/14 – Competition

Workout of the Day A. Six sets of: Drop Snatch x 1 rep Rest as needed Build over the course of the six sets to your heaviest drop snatch. B. Every two minutes, for 16 minutes (8 sets): High Hang Snatch + Snatch with No Foot Movement @ 65-75% of

Thursday 4/9/14 – Performance

Workout of the Day A. Five sets of: Bench Press x 5 reps @ 20X1 Rest 2 minutes between sets and use that time to work mobility and prepare for part B. B. Four rounds for time of: Ring Dips x 10 reps Toes to Bar x 20 reps Double-Unders x 30 reps

Wednesday 3/9/14 – Competition

Workout of the Day A. Every 2 minutes, for 20 minutes (10 sets): Power Clean x 1 rep (these should look like your clean, but received above parallel…they should not look like you are imitating a starfish or performing a weighted jumping jack)

Wednesday 27/8/14 – Competition

Workout of the Day A. Every minute, on the minute, for 6 minutes: Front Squat x 1 rep Loads per set (by %): 50, 60, 70, 75, 80, 85 (To be clear, you probably don’t need warm-up sets before you lift 50% of your 1-RM.) B. Every 2 minutes, for 20

Thursday 7/8/14 – Performance

Workout of the Day A. Four sets of: Weighted Pull-Ups x 2-4 reps @ 21X0 Rest 60 seconds L-Sit x 30-60 second hold (if you cannot do this consecutively, accumulate the time) B. Complete as many rounds and reps as possible in 5 minutes of: 10

Monday 14/7/14 – Performance

Workout of the Day A. Take 15 minutes to build to a heavy Jerk or Snatch Balance – choose based on which you feel needs more work B. Complete as many rounds and reps as possible in 7 minutes of: 7 Toes to Bar 14 Wall Ball Shots

Tuesday 1/7/14 – Competition

Workout of the Day A. Every minute, on the minute, for 12 minutes: Minute 1 – Strict Toes to Bar x 6-8 reps @ 3110 (these should be slow and controlled) Minute 2 – Handstand Hold x 45 seconds (freestanding, or working toward it by using a