Strength

Objectives of Today’s Training

• Build Strength

Workout-1

Strength

Back Squat

• Squat Warm-up
• 3, 3, >3 (70%, 80%, 90% of 1RM x 90%) work sets

Bench Press

• Bench Press Warm-up
• 3, 3, >3 (70%, 80%, 90% of 1RM x 90%) work sets

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

• Press Warm-up Sets
• 5, 5, 5+ (65,75,85% of 1rm x 90%)

Deadlift

• Deadlift Warm-Up Sets
• 5 x 1 @ 85% of 1RM

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

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

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

• Squat Warm-up
• 5 x 3 Worksets

Press

• Press Warm-up
• 3 x 5 Worksets

Snatch Grip Deadlift

• Deadlift Warm-up Sets
• 5 x 3 Worksets (+ shrug on last rep)

Workout -2

10 min AMRAP

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

The reverse lunge is a lower body exercise that works the hamstrings, quads, glutes, and calves of a single leg. The motion is similar to the forward lunge, except you step behind instead of forward. The backward movement offers benefits over the forward step.

Benefits of the Reverse Lunge

• Strengthens the full leg (hamstrings, glutes, quads, calves)
• Improves knee stability
• Reduces knee shear experienced in the front lunge
• Increases hip and ankle mobility
• Assists in maintaining proper position (knee over the heel) compared to the front lunge, where it is easier to overstride.
• Develops power production in the front leg, which will benefit running or other athletic movements
• No equipment needed
• Can be performed anywhere

Movement Standards

1. Start in a standing position with your feet shoulder-width apart.
2. Step back with one foot to a comfortable distance. Land on the ball of the foot with your heel off the ground.
3. Lower your hips by bending at the knees while your torso stays upright. Your gaze should be forward.
4. Stack your knee of the forward leg over your ankle, keeping it perpendicular to the floor.
5. When both knees reach 90-degrees, return to the standing position by pushing off the ground with the rear foot and lifting with your front leg.
6. Alternate legs and repeat for the recommended number of repetitions.

Precautions

• Overstriding with the rear leg or not bending the back knee may strain the hip-flexor.
• Maintain control when lowering to prevent crashing your knee into the ground.
• Do not position your foot directly behind the opposite during the step back to prevent instability.
• Keep your spine neutral and your front foot flat on the ground to reduce the risk of injury.
• Ensure the area is free of obstacles.

Variations of the Reverse Lunge

• Standard Forward lunge
• Weighted Reverse Lunge
• Front Foot Elevated Reverse Lunge
• Crossover Reverse Lunge
• Walking Lunge
• Split Lunge

Progressions for the Reverse Lunge

• half lunge or reduce the range of motion to your ability.
• Split Squat holds. Hold in a reduced range of motion to increase strength and stability.

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.

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.

Strength

5 Rounds

• 1 Press
• 5 Push Presses

Metcon

5 rounds

• 3:00 minutes of work
  • 10 burpee box-overs (24/20)
  • 10 Med-Ball Over the Shoulder (80lb/50lb
  • Max wallballs (30/20/14)
• 2:00 minutes of rest

Commentary

For the presses, my rounds were done at 95lb, 135lb, 145lb, 155lb, 165lb. I had to fight the strict press at 165, but I managed to lock it out.

The burpees in the metcon were a disaster for me. By the second or third rounds, it was taking me close to 2:00 minutes to complete. This is 12 seconds a burpee. An exceptional pace would be 4 to 5 seconds a burpee.

After the first round, I was getting to the wallballs with 30 to 40 seconds on the clock, and I used a 20lb wallball for the first round and moved to a 30lb ball for the remaining of the workout. My scores were 21, 13, 8, 5, and 11.

Strength

20 Min E2MOM

• Round 1 through 14
  • Work to a heavy power clean and jerk
• Round 15 through 20
  • Work to heavy clean grip deadlift for 5 reps

Cardio

Run/walk 3.2 miles to finish the day.

Commentary

I started the clock with a 95lb clean for 8 reps and 3 jerks for a warm-up, and I worked my way up to singles in the 185lb to 205lb ranch.

I started the deadlifts at 225lb and worked up to 325lb.

My wife and I have been working on our running endurance together. We are now running for 3 minutes followed by a recovery period. My heart rate was in the 145 – 150 bpm range during the runs and I recovered to around 118 to 120. We set a record of 43:24 yesterday, which is 2 minutes faster than our previous time.