Competition

Rest Day * Spend focused time on body work and planning and preparing your nutrition.

Workout of the Day A. Three sets, not for time, of: Handstand Push-Ups x 10 reps Ring Row x 10 reps (as horizontal as possible) B. Four sets of: Sots Press x 3-4 reps Rest as needed C. Five sets of: Bench Press x 2-4 reps @ 20X1 (all sets should be performed at or above 85% of your 1-RM) Rest 3 minutes D. Every minute, on the minute, for 8 minutes: 10 Kettlebell Swings (24/16 kg) 10/8 Pull-Ups If you fail to complete your set in the 60 seconds, finish it and rest the remainder of the following minute,

Workout of the Day A. Build to a heavy-ish 3-rep Deadlift B. Three rounds for time of: 345/225 lb Deadlift x 7 reps Muscle-Ups x 7 reps and then immediately after, Three rounds for time of: 21 Wall Ball Shots 21 Toes to Bar and then immediately after, 28 Burpee Box Jump-Overs May 11, 2012 Competition Program May 18, 2012 Competition Program May 25, 2012 Competition Program

Workout of the Day A. Two sets for quality, not time, of: Double-Unders x 40 reps Box Jumps x 10 reps (work on speed and efficiency) Freestanding Handstand x 30-45 seconds (accumulate time if sets are unbroken) B. Five sets of: Front Squat x 5 reps @ 60% of 1-RM x 3 reps @ 80% x 1 rep @ 90% x 5 reps @ 75% x 5-6 reps @ 80% Rest 2 minutes between sets C. Five sets of: 3-Position Snatch (one from the floor, then the mid-hang, then the high hang) Rest as needed D. Four sets of: Back

Workout of the Day A. For time: Row 1000 Meters 15/10 Muscle-Ups Rest exactly 60 seconds, and then . . . B. For time: 155/105 lb Power Clean & Jerk x 20 reps Rest exactly 60 seconds, and then . . . C. Three rounds for time of: 15 Handstand Push-Ups 30 Kettlebell Swings (32/24 kg) May 11, 2012 Competition Program May 18, 2012 Competition Program May 25, 2012 Competition Program

Workout of the Day A. Four sets of: Sots Press x 3-4 reps Rest as needed B. Five sets of: Front Squat x 5 reps @ 60% of 1-RM x 3 reps @ 80% x 1 rep @ 90% x 5-6 reps @ 80% Rest 2 minutes between sets C. Five sets of: Snatch x 1.1.1 (rest 10 seconds between singles) Rest as needed Build over the course of the five sets. D. Four sets of: Back Squat x 5 reps @ 70% x 3 reps @ 80% x 1 rep @ 90% x 10 reps @ 74% Rest 2

Rest Day * Plan and Prepare Nutrition * Focused Recovery Work (bodywork, ice baths, mobility, etc…) * Rest and Relax May 4, 2012 Competition Program May 11, 2012 Competition Program May 18, 2012 Competition Program May 25, 2012 Competition Program

Workout of the Day A. Three sets, not for time, of: Muscle-Ups x 3-6 reps Burpees x 10 reps (work on speed and efficiency) Run 400 Meters @ 75-80% B. Six sets of: Bench Press x 3-4 reps @ 20X1 (all sets should be performed at or above 80% of your 1-RM) Rest 3 minutes C. Five sets for max reps of: 45 seconds of Weighted Strict Pull-Up (35/20 lbs) 15 seconds of Rest 45 seconds of Hand-Release Push-Ups 15 seconds of Rest 45 seconds of Push Press (95/65 lbs) 15 seconds of Rest May 4, 2012 Competition Program May

Workout of the Day A. “Diane” Rounds of 21, 15 and 9 for time of: 225/155 lb Deadlift Handstand Push-Ups Rest exactly 2 minutes, and then . . . B. Three rounds for time of: 21 Wall Ball Shots (20/14 lbs) 21 Toes to Bar C. Row 2000 Meters @ 70-80% (work stroke mechanics, breathing, pacing, etc…) May 4, 2012 Competition Program May 11, 2012 Competition Program May 18, 2012 Competition Program May 25, 2012 Competition Program