Cardio

Warm-up

2 rounds

• 2 min Overhead Squat Hold with PCV pipe
• 10 Sit-ups

Strength

Find 1 RM Max

Perform as a complex

• 1 Deadlift
• 1 hang clean
• 1 Jerk

Metcon

15-minute E3MOM

• 15 Cal on Assault Bike, Air Runner, or Rower
• 1 round of light DT (115/85)
  • 12 Deadlifts
  • 9 Hang Cleans
  • 6 Jerks

Commentary

Overhead squats are difficult for me, so I was intent on going unbroken during the 2 minutes of overhead squat holds. I used a 15lb plate under my heels to make up for my lack of mobility.

I worked up to 215lbs for the complex, which might be a PR on hang cleans. I was tempted to try 225lb, which would have been a clean and jerk PR.

I used the air runner during the Metcon and was able to hold pace through the first four rounds. I missed the final round by 8 reps of the complex. I finished them, but it was after the three-minute mark. I also used 125lb instead of the programmed 115lbs.

Cardio

Run/walk 3.2 miles to start the day.

Metcon

7 Rounds for Time (24-minute time cap)

• 7 Power Cleans (155lb/105lb)
• 7 Bar Facing Burpees
• 7 Toes-to-Bar

Commentary

We increased our intervals to 5 minutes or more of running with 2.5 to 3 minutes of recovery at a walking pace. We improved our time to 41:40.

Active Recovery

Find an activity that you enjoy and which is not too hard on your body, and do it.

We ran/walk a 5k in the morning

Commentary

Our time continues to improve. We complete the circuit today in 42:26.

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.

Active Recovery

Find an activity that you enjoy and which is not too hard on your body, and do it.

We rode our bikes for an hour.

Cardio

• walk .25 miles to warm-up
• run 1.25 miles

Strength

20 – 25 minutes — Choose a lift(s) and work on them

Metcon

5 rounds 1:1 work-to-rest ratio

• 2:00 minutes of work
  • 8 burpee box-overs (24/20)
  • max wallballs (20/14)
• 2:00 minutes of rest

Chance to Improve

Do a thruster (95/65) for every wallball rep under 25 in each round with a max of 15 reps.

Cardio

Run 1.5 miles to finish the day

Commentary

I added the three miles of running/walking because that is what it took to get to the gym. I walked a little more on the way back than I did going.

During the strength piece, I worked on overhead squats, which is a weakness of mine. I have to work on my t-spine strength and mobility. The bar is three to six inches in front of the centerline. I tip over with anything over 45lbs.

The metcon was successful for the majority of the group. Actually, all of the group except me. I went 31, 13, 25, 16, 15 for my five rounds. I busted my shin and fell over the box on my second round, which slowed me way down–not an excuse. More than likely, I would’ve done the fifteen thrusters anyways.

Afternoon Session

Metcon

For Time

• 25 cal Assault Bike Buy-In
• Pull-Ups / Air Squats
  • 21 / 42
  • 15 / 30
  • 9 / 18
• Between each round at 135lb/85lb
  • 10 Deadlifts
  • 10 hand power cleans
  • 10 shoulder-to-overhead
• 25 cal Assault Bike Buy-Out

Evening Session

5k run or walk

I ran 3 min intervals at a heart rate between 145 bpm and 155 bpm, then walked to reduce heart rate below 120 bpm