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Competition

November 26, 2014 – Competition

Workout of the Day A. Every 2 minutes, for 16 minutes (8 sets) of: Deadlift *Set 1 – 8 reps @ 55% *Set 2 – 6 reps @ 65% *Set 3 – 4 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 1 rep @ 101% *Set 8 – 1 rep @ 101-105% B. “12 Days of Thankfulness” 1 250 Meter Row 2 Muscle-Ups 3 Dumbbell Thrusters (55/35 lbs) 4 Burpee Box Jumps (24″/20″) 5 Handstand Push-Ups 6 Chest-to-Bar Pull-Ups 7 Kettlebell

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November 25, 2014 – Competition

Workout of the Day A. Three sets, not for time, of: Handstand Walk x 10-15 meters Alternating Pistols with 16/24 kg KB x 10 reps L-Sit from Ring Support x 30 seconds B. Every 90 seconds, for 9 minutes (6 sets): Muscle Snatch x 1 rep (build over the 6 sets to something heavy for today) and then… Every 2 minutes, for 16 minutes (8 sets): High Hang Snatch + Hang Snatch + Snatch Loading per set: *Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch *Sets 3-4 – 75% with a 2-3

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November 24, 2014 – Competition

Workout of the Day A. Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% followed by… One set of: Back Squat x Max Unbroken Reps @ 87% (athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over) B. Three sets of:

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November 23, 2014 – 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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November 22, 2014 – Competition

Workout of the Day A. Every minute, on the minute, for 6 minutes: Back Squat x 2 reps @ 85-88% B. Three rounds for time of: 7 Deadlifts (345/225 lbs) 14 Toes to Bar 21 Wall Ball Shots (30/20 lbs) Rest 5 minutes, and then… C. Complete as many rounds and reps as possible in 6 minutes of: 30 Double-Unders 15 Burpees Optional Additional Conditioning Session If you have the ability to perform two sessions in one day, perform this work 3-4 hours after your primary training session. Five sets of: 4 Minutes of Running @ 85% effort – based

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November 21, 2014 – Competition

Workout of the Day A. Every two minutes, for 12 minutes (6 sets): Front Squat + Jerk @ 92-95% B. Bench Press *Set 1 – 6 reps *Set 2 – 4 reps *Set 3 – 2 reps *Set 4 – 6 reps *Set 5 – 4 reps *Set 6 – 2 reps Rest 2 minutes Make these heavy the first wave, and heavier on the second. C. Every three minutes, for 24 minutes (8 sets) of: Run 400 Meters 10 Push Press (115/75 lbs) 5 Muscle-Ups Scale as needed…you should have at least 30 seconds of rest before you start

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November 20, 2014 – Competition

Active Recovery Day A. TEST WEEK!!! Four 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 Four 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 Four sets of: 25 Meter (½ length closed fist, ½ length swim) Rest 20 seconds (Closed Fist: Ball your fist up and swim

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November 19, 2014 – Competition

Workout of the Day A. Every 2 minutes, for 10 minutes (5 sets): Clean + Front Squat + Jerk @ 85% of your 1-RM C&J B. Every 2 minutes, for 12 minutes (6 sets) of: Deadlift *Set 1 – 8 reps @ 55% *Set 2 – 6 reps @ 65% *Set 3 – 4 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 92% *Set 6 – 2 reps @ 98% C. Every 2 minutes, for 6 minutes (3 sets): Deadlift x 3 reps @ 70% D. Every minute, on the minute, for

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November 18, 2014 – Competition

Workout of the Day A. Three sets, not for time, of: Handstand Walk x 10-15 meters L-Sit x 15.15.15 (hold for 15 seconds, rest for 5, repeat until you’ve accumulated 45 seconds of hold) Unbroken Double-Unders x 40-50 reps (no more than two attempts per set) B. Every 90 seconds, for 9 minutes (6 sets): Muscle Snatch x 1 rep (build over the 6 sets to something heavy for today) and then… Every 90 seconds, for 12 minutes (8 sets): Hang Snatch + Snatch Loading per set: *Sets 1-2 – 75% with a 2-3 second pause in receiving position after

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November 17, 2014 – Competition

Workout of the Day A. Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% followed by… One set of: Back Squat x Max Unbroken Reps @ 85% (athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over) B. Three sets of:

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