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Competition

July 31, 2015 – Competition

Workout of the Day TRANSITION WEEK…this week it is encouraged that everyone move at 75-80% effort. Next week we will do some baseline testing leading into our first official off-season cycle. A. Three sets of: Tall Jerks x 3 reps Rest as needed B. Every two minutes, for 20 minutes (10 sets): Clean & Jerk x 1 rep Loading per set (by %): 55, 60, 65, 70, 75, 75, 80, 80, 85, 85 C. Three sets of: Back Squat x 8-10 reps @ 65-70% Rest 3 minutes D. Complete as many rounds and reps as possible in 12 minutes of:

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July 30, 2015 – Competition

Active Recovery Day A. Two sets, performed at 75-80%, of: Swim 500 Meters Rest 8-10 minutes B. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. – AND/OR – * Body work from a licensed body worker (ART, Graston, acupuncture, etc…) C. Inflammation Maintenance * This could be a lot of things, but think in terms of compression, contrast baths, salt

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July 29, 2015 – Competition

Workout of the Day TRANSITION WEEK…this week it is encouraged that everyone move at 75-80% effort. Next week we will do some baseline testing leading into our first official off-season cycle. A. Three sets, not for time, of: Muscle-Ups with Isometric Hold x 3-6 reps (pause for 1 second in the receiving position, pause for 2 seconds in the top – fully extended position) Overhead Weighted Pistols x 3-4 each leg B. Three sets of: Tall Snatch x 3 reps Rest as needed Sotts Press x 3 reps Rest as needed C. Eight sets of: Snatch x 2 reps @

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July 28, 2015 – Competition

Workout of the Day TRANSITION WEEK…this week it is encouraged that everyone move at 75-80% effort. Next week we will do some baseline testing leading into our first official off-season cycle. A. Three sets, not for time, of: 15′ Legless Rope Climb x 1 rep (start from seated position on the floor) 20 Meter Handstand Walk Strict Toes to Bar x 6-8 reps @ 2110 B. Four sets of: Bulgarian Split Squats x 10 reps each leg @ 30X1 Rest 45 seconds between legs, and 90 seconds after the set Strict Handstand Push-Ups x Max Reps Rest 15 seconds Assisted

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July 27, 2015 – Competition

Workout of the Day TRANSITION WEEK…this week it is encouraged that everyone move at 75-80% effort. Next week we will do some baseline testing leading into our first official off-season cycle. A. Three sets, not for time, of: L-Sit x 45 seconds Nose-to-Wall Handstand Hold x 60 seconds Bridge-Up x 5 reps @ 2225 B. Every 6 minutes, for 36 minutes (6 sets): Run 400 Meters 80 Double-Unders 40 Kettlebell Swings (32/24 kg) C. 20-Minutes of Static or Passive Stretching

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July 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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July 25, 2015 – Competition

Workout of the Day “Murph” For time: Run 1 Mile 100 Pull-Ups 200 Push-Ups 300 Air Squats Run 1 Mile If possible, perform with a 20/14 lb weight vest or body armor. Please be smart. Do not perform this workout in extreme heat, and do not push beyond your current capacity levels. Your goal should be to tackle this challenging workout in a manner that will allow you to come back and train effectively on Monday.

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July 24, 2015 – Competition

Workout of the Day A. Every minute, on the minute, until you miss the same weight twice… Snatch x 1 rep Men’s Loading (in lbs): 135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295, 305 Women’s Loading (in lbs): 95, 105, 115, 125, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185, 190, 195, 200 B. “Amanda” Complete rounds and 9, 7 and 5 reps for time of: Muscle-Ups Squat Snatches (135/95 lbs) Rest until the running clock reaches 20:00, and then… C. “The Sandwich” For time: 80-Calorie Row 40

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July 22, 2015 – Competition

Workout of the Day A. Every two minutes, for 20 minutes (10 sets): Clean x 1 rep Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+ 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… *Sets 6-8 – 85% x 3 reps C. Complete as many rounds as possible in 6 minutes: 10 Burpee

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July 21, 2015 – Competition

Workout of the Day A. Every 90 seconds, for 15 minutes (10 sets): Jerk from Behind the Neck x 1 rep (Pause for 2-3 seconds in the split jerk receiving position before recovering.) Build over the course of the 10 sets. B. Strict Overhead Press * Set 1 – 5 reps @ 80-85% * Set 2 – 4 reps @ 85-90% * Set 3 – 3 reps @ 90-95% * Set 4 – 2 reps @ 95-98% * Set 5 – 1 rep @ 100-105% Rest 2-3 minutes between sets. C. Five rounds for time of: Run 400 Meters 10

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