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Competition

September 1, 2014 – Competition

Workout of the Day A. Six sets of: Drop Snatch x 1 rep Rest as needed Build over the course of the six sets to your heaviest drop snatch. B. Every two minutes, for 16 minutes (8 sets): High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch (Last performed on August 11, 2014.) C. Every 2 minutes and 30 seconds, for 20 minutes (8 sets): Back Squat *Set 1 – 6 reps @ 65% of 1-RM *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 6 reps

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August 31, 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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August 30, 2014 – Competition

Workout of the Day A. Three sets of: 60 seconds of L-Seated Legless Rope Climbs Rest 30 seconds 30 seconds of Left Leg Weighted Pistols (24/16 kg) 30 seconds of Right Leg Weighted Pistols (24/16 kg) Rest 30 seconds B. Take 10-15 minutes to build to a heavy-ish Clean, and then… C. Every minute, on the minute, for 10 minutes: 10 Burpees Over the Barbell (two-foot jump, two-foot land, lateral is fine) 1 Clean Score will be the sum of your successful clean attempts (e.g., 285 + 295 + 295 + 295 + 285 + 285 + 285 + 275

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August 29, 2014 – Competition

Workout of the Day A. Every minute, on the minute, for 10 minutes: Back Squat x 2 reps *Sets 1-2 – 55% *Sets 3-4 – 65% *Sets 5-6 – 75% *Sets 7-8 – 80% *Sets 9-10 – 85% B. Every minute, on the minute, for 10 minutes: Shoulder Press x 1 rep (Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+) Immediately followed by… C. Every minute, on the minute, for 10 minutes: Push Press x 1 rep (Start with last attempted Shoulder Press and build from there on the minute.) D. Three rounds

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August 28, 2014 – Competition

Active Recovery Day A. Three sets of: Swim 50 Meters Rest 30 seconds Two sets of: Swim 100 Meters Rest 60 seconds One set of: Swim 200 Meters Rest 2 minutes Two sets of: Swim 100 Meters Rest 60 seconds Three sets of: Swim 50 Meters Rest 30 seconds 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

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August 27, 2014 – Competition

Workout of the Day A. Every 2 minutes, for 20 minutes (10 sets): Power Clean x 1 rep (these should look like your clean, but received above parallel…they should not look like you are imitating a starfish or performing a weighted jumping jack) Loading per set (by %): 50, 55, 60, 65, 70, 75, 80, 80+, 80+, 80+ B. Every 2 minutes, for 16 minutes (8 sets): Front Squat *Set 1 – 2 reps @ 75% *Set 2 – 2 reps @ 80% *Set 3 – 2 reps @ 85% *Set 4 – 1 rep @ 90% *Sets 5-8 –

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August 26, 2014 – Competition

Workout of the Day A. Five sets of: Narrow-Grip Overhead Squat x 3 reps @ 3311 Rest 2-3 minutes This is the last week we’ll work on these holds. Go as heavy as possible in the narrow-grip position you have found to be most stable. B. Bench Press *Set 1 – 5 reps @ 65% of tested 1-RM *Set 2 – 3 reps @ 75% *Set 3 – 1 rep @ 85% *Set 4 – 3 reps @ 80% *Set 5 – 2 reps @ 85% *Set 6 – 1 rep @ 90% *Set 7 – 8 reps @ 80%

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August 25, 2014 – Competition

Workout of the Day A. Every two minutes, for 12 minutes (6 sets): Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch B. Every 2 minutes, for 10 minutes (5 sets): 4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch (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 2 minutes and 30 seconds, for 20 minutes (8 sets): Back Squat *Set 1 – 6 reps @ 60% of 1-RM *Set 2 – 4 reps @ 70% *Set 3 – 2 reps @ 80% *Set

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August 24, 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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August 23, 2014 – Competition

Workout of the Day A. Three sets of: 60 Seconds of L-Seated Ring Support Hold (accumulate as much time under tension as possible) Rest 30 seconds 60 Seconds of Handstand Walk (accumulate as much distance as possible) Rest 30 seconds Same as last week…let’s improve some of these positions based on what you learned last week. B. Complete as many rounds and reps as possible in 6 minutes of: 3 Squat Snatches (175/115 lbs) 6 Burpees Over the Barbell 9 Chest-to-Bar Pull-Ups Rest exactly 4 minutes, and then . . . C. Complete as many rounds and reps as possible

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