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Competition

April 26, 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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April 25, 2015 – Competition

Workout of the Day A. Three sets, not for time of: Double Unders x 40-50 reps Chest-to-Bar Pull-Ups x 10-12 reps Strict Handstand Push-Ups x 10-12 reps (add deficit if these are easy for you) B. Three sets for times of: Run 1 mile 185/125 lb Hang Squat Cleans x 10 reps 20-Yard Front-Racked Walking Lunge (185/125 lb) Rest 6 minutes Some of you may remember this workout…I have been told it’s memorable. Others may simply remember my admonition that accompanied the workout: “IF YOU SKIP THIS TRAINING SESSION, YOU’RE DEAD TO ME! Don’t avoid this just because you know

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April 24, 2015 – Competition

Workout of the Day A. Four sets of: 2-Position Snatch (high hang, 2″ below the knee) Rest as needed Build over the course of the four sets. B. Every two minutes, for 16 minutes (8 sets): Hang Clean + Clean + Jerk *Sets 1-2 – 55-65% *Sets 3-4 – 65-75% *Sets 5-6 – 75-85% *Sets 7-8 – 85-95% C. Back Squat *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 75-80% *Set 3 – 1 rep @ 85-90% *Sets 4-5 – 1 rep @ 90-95% Rest 3 minutes Do not exceed 95% on your back squat.

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April 23, 2015 – Competition

Active Recovery Swimming Day Program Courtesy of Heidi Fearon A. DRYLAND: 50 V-Ups – try to go unbroken WARM UP: Four sets of: 50 Meter Finger Tip Drag @ 50% pace (focus on one goggle in and one out when you breathe) Rest 15-20 seconds Four sets of: 50 Meter Thumb to Thigh @ 50% pace (focus on a strong finish at the thigh) Rest 15-20 seconds Four sets of: 25 Meter Swim – Take 5 strokes then lift your head and look to mimic ocean swim Rest 15-20 seconds Four sets of: Streamline Off the Wall – push off

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April 22, 2015 – Competition

Workout of the Day A. Front Squat *Set 1 – 3 reps @ 75% *Set 2 – 2 reps @ 80% *Set 3 – 1 rep @ 85% *Set 4 – 3 reps @ 80% *Set 5 – 2 reps @ 85% *Set 6 – 1 rep @ 90% Rest 2-3 minutes between sets. B. Five sets of: Hang Clean + Front Squat + Clean Rest as needed C. Three sets of: Halting Clean Deadlift + Clean Pull Rest 2-3 minutes Perform one halting clean deadlift, return the weight to the floor, and then perform a clean pull. On the

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April 21, 2015 – Competition

Workout of the Day A. Three sets, not for time, of: Muscle-Ups x 3-6 reps Nose-to-Wall Handstand Hold x 60-90 seconds L-Sit x 30-60 seconds B. Three sets of: Jerk Balance x 3 reps Rest as needed C. Jerk *Set 1 – 3 reps @ 60% *Set 2 – 2 reps @ 70% *Set 3 – 2 reps @ 80% *Sets 4-8 – 1 rep @ 90+% Rest as needed Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load. D. Three sets for max reps

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April 20, 2015 – Competition

Workout of the Day A. Five sets of: Front Squat x 1 rep Rest as needed In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B. B. Six sets of: Halting Snatch Deadlift + High Hang Snatch + Snatch Rest as needed You are allowed to drop the barbell from overhead after the high hang snatch, then reset for the snatch from the floor. C. Back Squat *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @

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April 19, 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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April 18, 2015 – Competition

Workout of the Day A. Three sets, not for time, of: Double-Unders x 40-50 reps Muscle-Ups x 3-6 reps Handstand Walk x 10-15 meters B. For time: 50 Chest-to-Bar Pull-Ups C. Four sets of: Run 800 Meters 15 Burpees 30 Kettlebell Swings (32/24 kg) Rest 4 minutes Go hard on these…don’t pace. —————————————— Regionals Competitors…please click here to log-in to your program.

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April 17, 2015 – Competition

Workout of the Day A. Three sets of: Drop Snatch x 1 rep (start standing tall and drive yourself under the barbell without any dip and drive to initiate the movement) Rest as needed Followed by . . . Three sets of: Snatch Balance x 1 rep (use your legs to dip and drive the barbell up before driving yourself under the barbell into your receiving position) Rest as needed B. Every two minutes, for 16 minutes (8 sets): Clean & Jerk x 1.1 (rest 10 seconds between singles) *Sets 1-2 – 55-65% *Sets 3-4 – 65-75% *Sets 5-6 –

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