Workout of the Day


A. Back Squat, 4 sets of 3 reps (straight weight across); rest 4 minutes
*NO tempo today!
**During rest perform, 4-6 Challenging Ring Dips @ 20X1.

B. AMRAP 8 minutes of:
10 Dumbbell/KB Thrusters (35/20lbs)
10 Toes-to-Bar



A. Snatch, take 15 minutes to build to a heavy single
*No more than 3 misses. 

B. Clean & Jerk, take 15 minutes to build to a heavy single
*No more than 1 miss. 

Strength & Gymnastics
C. Back Squat @ 20X1, 4 sets of 5 reps (straight weight); rest 4+ minutes
*Increase from last week. 
**During rest, perform 3-5 Challenging Ring Dips @ 31X1

D. AMRAP in 8 minutes of:
10 KB Thrusters (53/35lbs)
10 Toes-to-Bar



A. Movement Prep/Warm-Up
1) Dynamic Warm-Up
2) Jerk Drills

B. Jerk Practice
1) Power Jerk, Front & Back
2) Split Jerk, Front & Back
3) 2 Front Squats + 1 Jerk

C. Back Squat
1 x 4 @ 50%
4 x 3 @ 60% *3 sec pause on each rep. 

D. Accessories
1) Depth Jumps
2) RDL, 4 x 5



Nutrition Program Taking on New Clients - for November 1st, 2015

We are taking on a new wave of clients for the Queen Street Nutrition Program starting on November 1st. Sign-up for the program can be done here and you will be receiving the details November 1st. This program is for athletes of all levels and will focus on addressing your biggest nutritional priorities. The program is only 1 month in duration, after which athletes should feel empowered to better manage their own nutrition. The link to sign-up can be found here -