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Competition

June 29, 2015 – Competition

Workout of the Day A. Five sets of: Full + Quarter Front Squat x 2 reps Rest 2 minutes Build over the course of the five sets. B. Five sets of: Halting Snatch Deadlift + Snatch Pull + Snatch @ 80-90% of 1-RM Snatch Rest as needed C. Every 2 minutes, for 10 minutes (5 sets): Back Squat x 4 reps @ 3-5% more than you used last Monday D. Every 3 minutes, for 9 minutes (3 sets): 20 Walking Lunges with Kettlebells (24/16 kg KBs in each hand) 10 Bent Over Double Arm Kettlebell Rows OPTIONAL Additional Conditioning Session

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June 28, 2015 – Competition, Performance and Fitness

Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. B. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. C. Mental Restoration * Different for everyone – could be meditation or could be gathering with

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June 27, 2015 – Competition

Workout of the Day A. Complete as many rounds and reps as possible in 6 minutes of: 4/3 Muscle-Ups 12 Alternating Pistols Rest exactly 4 minutes, and then . . . B. Complete as many rounds and reps as possible in 6 minutes of: 4 Hang Cleans (185/135 lbs) 8/6 Strict Handstand Push-Ups Rest exactly 4 minutes, and then . . . C. Complete as many rounds and reps as possible in 6 minutes of: 5 Deadlifts (275/185 lbs) 10 Burpees Over the Barbell 50 Double-Unders Rest exactly 4 minutes, and then. . . D. Complete as many rounds and

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June 26, 2015 – Competition

Workout of the Day A. Five sets of: Front Squat x 2 reps Rest as needed Loads per set (by %): 65, 75, 85, 90, 90 B. Kill Cliff Granite Games Qualifier 15.2 Against a running clock, starting at 0:00 and running up to 20:00… 0:00 to 6:00 Establish a 1-RM Snatch 6:01 to 14:00 Complete as many rounds and reps as possible of: 30 Double-Unders 15 Chest-to-Bar Pull-Ups 30 Double Unders 15 Toes-to-Bar 14:01 to 20:00 Establish a 1-RM Snatch C. Every two minutes, for 10 minutes (5 sets): Overhead Walking Lunges x 16 steps Use the heaviest load

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June 25, 2015 – Competition

Active Recovery Day Swimming Workouts Provided by Heidi Fearon A. 100 Meter Warm-Up Swim Two sets of: 25 Meter Finger Tip Drag (FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.) Rest 20 seconds between each 25 Meter efforts Two sets of: 50 Meter Thumb to Thigh (TT: Brush your thumb along your thigh as you finish your arm stroke. This promotes a longer finish and proper hand position.) Rest 30 seconds between 50 Meter efforts Two sets of: 25 Meter (½ length closed fist, ½ length swim) Rest 20 seconds

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June 24, 2015 – Competition

Workout of the Day A. Every 2 minutes, for 16 minutes (8 sets): 3-Position Clean (high hang, mid-thigh, and then from the floor) Build over the course of the eight sets. B. Every minute, on the minute… Back Squat *Set 1 – 40% x 1 rep *Set 2 – 50% x 1 rep *Set 3 – 60% x 1 rep *Set 4 – 70% x 1 rep *Set 5 – 80% x 1 rep and then…. Every 2 minutes… *Set 6 – 85% x 1 rep *Set 7 – 90% x 1 rep *Set 8 – 95% x 1 rep

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June 23, 2015 – 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 spotter or a wall and slowly trying to find balance points for the 45 seconds) Minute 3 – Unbroken Double-Unders x 40-50 reps B. Every two minutes, for 16 minutes (8 sets): Push Press + Power Jerk + Split Jerk (Pause for 2-3 seconds in the split jerk receiving position before recovering.) Rest

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June 22, 2015 – Competition

Workout of the Day A. Every minute, on the minute, for 8 minutes: Pause Front Squat x 1 reps @ 24X1 Choose one load for all eight sets. The heaviest load used last week would be a good, ambitious goal. B. Every two minutes, for 16 minutes (8 sets): High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch Working on perfect mechanics at all phases in the lift. C. Every 2 minutes, for 10 minutes (5 sets): Back Squat x 4 reps @ same load used last Monday D. For max reps: 2 Minutes of Box Step-Overs with Barbell

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June 21, 2015 – Competition, Performance and Fitness

Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. B. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. C. Mental Restoration * Different for everyone – could be meditation or could be gathering with

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June 20, 2015 – Competition

Workout of the Day A. Gymnastics Skills Challenge Against a running clock, complete the following gymnastics skills: 0:00 to 3:00 Establish a 2-RM Weighted Chest-to-Bar Pull-Up 3:00 to 6:00 Establish a Max Effort L-Sit (as many attempts as you’d like, but only score your best attempt) 6:00 to 9:00 Establish a Max Effort Handstand Walk (as many attempts as you’d like, but only score your longest walk) B. For time: Run 1200 Meters 63 Kettlebell Swings 36 Pull-Ups Rest until the running clock reaches 15:00, and then… “Helen” Three rounds for time of: Run 400 Meters 21 Kettlebell Swings (24/16

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