Daily Workout

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.

RECOVERY DAY

Everybody needs a day of rest. Enjoy it!

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.

RECOVERY DAY

Everybody needs a day of rest. Enjoy it!

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

Strength

5 rounds

• 150m C2 Row
• 2 deadlifts (work up to a heavy lift)

Metcon

For Time

• 5 rounds
  • 5 pull-ups
  • 10 pushups
  • 15 air squats
• 3 rounds
  • 500m row
  • 15 handstand pushups
• 5 Rounds
  • 5 pull-ups
  • 10 pushups
  • 15 air squats

RECOVERY DAY

Everybody needs a day of rest. Enjoy it!

RECOVERY DAY

Everybody needs a day of rest. Enjoy it!