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Competition

January 26, 2015 – Competition

Workout of the Day A. Every two minutes, for 10 minutes (5 sets): Front Squat x 1 rep @ 90-95% B. Every two minutes, for 12 minutes (6 sets): Clean + Front Squat x 1 rep @ 90-95% C. Four sets of: Touch-n-Go Power Cleans x 5 reps Rest 2 minutes Goal loading per set (by %): *Set 1 – 70-75% *Set 2 – 75-80% *Set 3 – 80-85% *Set 4 – 85+% D. Three sets for times of: 10 Hang Squat Cleans (155/105 lbs) 15 Chest-to-Bar Pull-Ups 20 Box Jump-Overs (24″/20″) Rest 2 minutes Optional Additional Session Perform only

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January 25, 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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January 24, 2015 – Competition

Workout of the Day A. Four sets for times and efficiency: 10 Box Jumps (30″/24″ – Regionals Standards) 10 Toes to Bar 10 Alternating Pistols Rest 2 minutes This is SKILL work. You should be focused on establishing a good rhythm and efficiency with these movements, and on ensuring that you’re meeting the judging standards for each movement. Use a training partner as a judge and be strict with each other so that you train to perform correctly. B. Four rounds for time of: 5 Squat Cleans (185/125 lbs) 10 Chest-to-Bar Pull-Ups 20 Double-Unders Rest exactly 5 minutes, and then…

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January 23, 2015 – Competition

Workout of the Day A. Take 15 minutes to build to today’s heavy… Front Squat + Push Press + Jerk B. 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 – Max Reps @ 85% Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start

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January 22, 2015 – Competition

Active Recovery Swimming Session Program courtesy of Heidi Fearon A. 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 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 (Closed Fist: Ball your

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January 21, 2015 – Competition

Workout of the Day A. Deadlift *Set 1 – 10 reps @ 50% of 1-RM *Set 2 – 10 reps @ 60% *Set 3 – 10 reps @ 70% *Set 4 – 8 reps @ 75% *Set 5 – 6 reps @ 80% Rest 2-3 minutes between sets. B. For time: 10 Overhead Squats (155/105 lbs) 10 Box Jump-Overs (24″/20″) 10 Thrusters (155/105 lbs) 10 Power Cleans (205/125 lbs) 10 Toes to Bar 10 Burpee Muscle-Ups 10 Toes to Bar 10 Power Cleans 10 Thrusters 10 Box Jump-Overs 10 Overhead Squats Last week we had some fun with the Kill

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January 20, 2015 – Competition

Workout of the Day A. Three sets, not for time, of: Tempo Muscle-Ups x 3-6 reps (pause for 1 full second in the receiving position of the transition – bottom of the dip, then pause for 2 full seconds at the top of the movement – full elbow extension with pinkies to thighs) Unbroken Double-Unders x 40-50 reps (set your goal number and establish a good consistent rhythm to keep unbroken each set) L-Sit x 30-45 seconds B. Every minute, on the minute, for 12 minutes: Snatch x 1 rep @ 85% C. For times: C1. For time: Row 500

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January 19, 2015 – Competition

Workout of the Day A. Every two minutes, for 12 minutes (6 sets): Front Squat x 1 rep @ 85-90% Strict Handstand Push-Ups to Deficit x 4 reps Make the deficit challenging, but I still want you completing the four reps each of the six sets. B. Every minute, on the minute, for 12 minutes: Hang Clean + Jerk @ 80-85% C. For times: 185/135 lb Ground to Overhead x 10 reps Rest 60 seconds 155/105 lb Ground to Overhead x 10 reps Rest 60 seconds 135/95 lb Ground to Overhead x 10 reps D. Six sets for times of:

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January 18, 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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January 17, 2015 – Competition

Workout of the Day A1. Complete as many rounds and reps as possible in two minutes of: 4/2 Muscle-Ups 8 Deadlifts (225/155 lbs) Rest 3 minutes, and then… A2. Complete as many rounds and reps as possible in two minutes of: 4 Power Cleans (185/135 lbs) 8 Chest-to-Bar Pull-Ups Rest 3 minutes, and then… A3. Complete as many rounds and reps as possible in two minutes of: 4 Front Squats (155/105 lbs – from the floor) 8 Toes to Bar Rest 3 minutes, and then… A4. Complete as many rounds and reps as possible in two minutes of: 4 Power

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