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Competition

September 19, 2014 – Competition

Workout of the Day A. Every minute, on the minute, for 10 minutes: Back Squat x 2 reps *Sets 1-2 – 60% *Sets 3-4 – 70% *Sets 5-6 – 80% *Sets 7-8 – 85% *Sets 9-10 – 90% B. Every minute, on the minute, for 15 minutes: 2 Muscle-Ups 4 Strict Handstand Push-Ups 8 Kettlebell Swings (32/24 kg) Immediately followed by… Five rounds for time of: 2 Muscle-Ups 4 Strict Handstand Push-Ups 8 Kettlebell Swings (32/24 kg) C. Three sets of: Single-Arm DB Row x 8-10 reps @ 2111 Rest as needed Chinese Plank x 60 seconds Rest as needed

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September 18, 2014 – Competition

Active Recovery Day A. At 85% effort: Swim 1000 Meters Try to perform this at a moderate intensity, but avoid holding on to the sides of the pool if possible. 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

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September 17, 2014 – Competition

Workout of the Day A. Every 90 seconds, for 15 minutes (10 sets): Power Clean & Jerk x 3 reps @ 70-80% Choose load based on feel. B. Every 2 minutes, for 10 minutes (5 sets): 4-Stop Halting Clean Deadlift @ 95-105% of 1-RM Clean (Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS) C. Every 5 minutes, for 30 minutes: Run 400 Meters 10 Strict Handstand Push-Ups 15 Pull-Ups Goal – stay consistent in times between sets. I want to see all sets within 10 seconds of

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September 16, 2014 – Competition

Workout of the Day A. Five sets of: Narrow-Grip Overhead Squat x 3 reps @ 3311 (Let’s see how these feel after a few weeks away from them…and if these have been helpful, don’t be afraid to add them into your warm-up 2-3 days/week.) Rest 90 seconds Weighted Chest-to-Bar Pull-Ups x 3-4 reps @ 21X0 (all sets must exceed loads used on August 19, 2014) Rest 90 seconds B. Four sets of: Bulgarian Split Squats x 7-9 reps each leg @ 3011 Rest 45 seconds between legs, and 90 seconds after the second leg. C. In 30 minutes, work through

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September 15, 2014 – Competition

Workout of the Day **Transition Week – This week we will be transitioning into our next cycle, which will begin on Monday, September 22. Enjoy the transition week and understand that this is not the time to add a bunch of volume.** A. Six sets of: Drop Snatch x 1 rep Rest as needed Work on speed and footwork. Stabilize the barbell in the receiving position and hold for 2-3 seconds checking your balance and positioning before ascending. B. Six sets of: Strict Shoulder Press x 3 reps Rest as needed Build over the course of the six sets to

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September 14, 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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September 13, 2014 – Competition

Workout of the Day A. For max reps/distance/time: 4 Minutes of Legless Rope Climbs (15′) (if you don’t have legless, perform climbs with legs) Rest 2 minutes 3 Minutes to establish max distance Handstand Walk Rest 2 minutes 2 Minutes to establish max effort L-Sit Hold B. For time: Row 2000 Meters 30 Burpees Over the Concept 2 (two-foot jump, two-foot land) 30 Hang Squat Cleans (185/125 lbs) 30 Walking Lunges (185/125 lbs) C. Rest…enjoy the weekend and we’ll start a transition week on Monday.

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September 12, 2014 – Competition

Workout of the Day A. Front Squat *Set 1 – 3 reps @ 70% *Set 2 – 2 reps @ 80% *Set 3 – 2 reps @ 85-90% *Set 4 – 1 rep @ 90-95% *Set 5 – 1 rep @ 95+% Rest 2-3 minutes between sets. B. Every 90 seconds, for 15 minutes (10 sets): Split Jerk x 1 rep Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+ C. Complete as mnay rounds and reps as possible in 6 minutes of: 10 Strict Handstand Push-Ups 20 Ring Dips 30 Chest-to-Bar Pull-Ups Rest

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September 11, 2014 – Competition

Active Recovery Day A. Five sets for times of: Swim 200 meters Rest 2 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 baths,

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September 10, 2014 – Competition

Workout of the Day A. Every 2 minutes, for 12 minutes (6 sets): Front Squat *Set 1 – 2 reps @ 65% *Set 2 – 2 reps @ 70% *Set 3 – 2 reps @ 75% *Set 4 – 1 rep @ 80% *Set 5 – 1 rep @ 85% *Set 6 – 1 rep @ 90% B. Every 2 minutes, for 24 minutes (12 sets): Clean x 1 rep Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98, 101, 101+ C. TEN rounds for time of: 15 Unbroken Wall Ball Shots (30/20 lbs)

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