Strength

Objectives of Today’s Training

  • Lactic Threshold Training
  • Jerk technique
  • Cardio Endurance

Workout-1

5 Min Assault Bike

  • Hold greater than 400-watt pace for 5 minutes

Workout -2

7 Attempts

  • Establish a max jerk from the rack or blocks

Workoutout-3

20 Min Time Cap — Max Cals

  • Establish Max Cals on Ski-Erg
  • Must complete 3 rounds of : (145/100)
    • 12 Deadlifts
    • 9 hang cleans
    • 6 Push Presses

Objectives of Today’s Training

  • Create Pulling Strength
  • Improve Pressing Strength
  • Gymnastics Practice

Workout-1

Strength

Press

Deadlift

Workout -2

5 rounds

  • 6 Handstand Push-ups or Kick-ups
  • 9 GHD Sit-ups or Toe-to-bar
  • 12 cal Ski-Erg or Rower

Tags:

Objectives of Today’s Training

  • Muscle Endurance
  • Mental Fortitude

Workout-1

9 x 1 Increasing Weight

Curtis P with a Jerk

What is a Curtis P

  • Squat Clean
  • 2 front-rack lunges
  • 1 Jerk

Workout -2

For Time

  • 2k Bike
  • 50 bear hug squats (50/30)
  • 40 burpees
  • 30 pull-ups
  • 20 weighted step-ups (20″) (50/30)
  • 10 wall balls (50/30)
  • 1k row

Objectives of Today’s Training

  • Build Strength

Workout-1

Strength

Back Squat

Bench Press

Workout -2

Accessories

  • 3 x 8 Z-Press
  • 3 x 10 Leg Curls (Hamstring and Quads)
  • 3 x 15 Dips

Objectives of Today’s Training

  • Create Pulling Strength
  • Improve Pressing Strength
  • Gymnastics Practice

Workout-1

Strength

Press

Deadlift

Workout -2

21, 15, 9

  • KB Box Step Ups (35/25 – 24/20)
  • Handstand Shoulder Taps
  • Knees-to-Waist (20/14)

Objectives of Today’s Training

  • Build Pulling Strength
  • Push-up Endurance
  • Cardio Endurance

Workout-1

Strength

Deficit Deadlifts

  • 5 x 5 increase weight each round

Workout -2

For Time

  • 4-rounds
    • 25/20 cal Assault Bike
    • 50 Air Squats
  • buy out: 100 hand-release push-ups

Objectives of Today’s Training

  • Build Strength

Workout-1

Strength

Back Squat

  • Squat Warm-up
  • 5, 5, Max Reps (65%, 75%, 85% of 1RM x 90%) work sets

Bench Press

Workout -2

Accessories

  • 5 x 10 Leg Curls (Hamstring and Quads)
  • 3 x 15 Dips
  • 3 x 15 Lat Pull-downs

Objectives of Today’s Training

  • Strength Focus
  • Deadlift Strength
  • Press Strength

Workout-1

Strength

Safety-bar Box Squat

Press

Snatch Grip Deadlift

Workout -2

10 min AMRAP

  • 5 Pull-ups
  • 5 Handstand Pushups / Kick-ups
  • 5 KB Swings

Cardio

Run/walk 3.2 miles to finish the day.

Metcon

10 Minute AMRAP

  • 5 Burpee Box Overs
  • 15 Wall Ball Shots (20/15)

3 minutes of rest

5 Rounds E3MOM

  • 5 deadlifts (3 warm-up rounds, 2 work rounds at 70%)
  • 25 push-ups

5 minutes of rest

4 Rounds (20-minute time cap)

  • 200 meter run on Air Runner
  • 9 pull-ups
  • 18 air squats
  • 14 alternating single-arm dumbbell snatch (45/25)

Commentary

Heather and I ran in the morning. We increased our run intervals to 4 minutes and minimized rest periods. I was able to hold a conversation during the intervals, which is a first for me. We finished in 43:45min

The afternoon workout was intense. I wanted a high volume day, and that is what we got. Our deadlift sets were (135, 225, 275, 315, 315). I was down to single push-ups by the end of the last rounds.

Tags:

Strength

7 Rounds

Work up to 2 or 3 heavy work sets

  • 5 Deadlifts
  • 5 Floor Presses
  • 5 Squats

Metcon

5 Rounds E2MOM

  • 12/10 Cal Assault Bike
  • 8 Dumbbell Thrusters (45lb/30lb)

Cardio

Run/walk 3.2 miles to finish the day.

Commentary

It has been a while since we have done multiple exercise strength training, and I could tell. I worked up to a 325lb deadlift, 75lb single-arm floor press with a dumbbell, and a 305lb squat.

The metcon was tough after the strength training. I was ready to quit after the third round. Somehow, though, I managed to finish all five rounds.

I did the run with the family in the evening. We increased our run intervals to 3:30 minutes with shorter recovery periods.