Daily Workout

Strength

Clean and Jerks

1 x 2 @ 50%
1 x 2 @ 60%
1 x 2 @ 75%
5 x 2 @ 80%

Workout

16 Min EMOM

10 Thrusters at 75lb

If you cannot hold thrusters for every round alternate with push presses, push-ups, or some other exercise of your choosing.

Strength

5 rounds

5 Heavy Floor Presses
10 Count Hollow Body Rock

Workout

7 rounds

(Partner: 30 seconds on 30 Seconds off)

50 mountain climbers on the ball
12 ball clean and jerks
12 ball overhead lunges
12 sit-ups with the ball

Use 50lb ball.

After a few days of rest and a shorter training period, I skipped the cardio and focused on legs with deadlifts, squats, and lunges.

Strength

Deadlifts

1 x 10 @ 135lb
1 x   5 @ 50%
1 x   3 @ 75%
5 x   4 @ 80%

Back Squats

2 x 5 x   45lb
1 x 5 x   95lb
1 x 3 x 135lb
1 x 3 x  65% max
1 x 3 x  75% max
1 x 3 x  80% max
1 x 3 x  85% max
4 x 3 x 90% max

Lunges

2 x 6  @ 45lb  (used the bumpers from the squat)
2 x 6  @ 90lb (used 2 bumpers from the squat)
1 x 6   @ 45lb bar overhead
1 x 6   @ 75lb bar overhead
4 x 6   @ 135lb front rack

Recovery Day

We took two days off to heal from the last few weeks of pushing it hard.

Recovery

Take a rest day.

Workout

7 Rounds

10cal Assault Bike
10cal Air Runner
10 thrusters

Active Recovery Day

Play a sport.

Today, I played volleyball.

Today’s workout continues the focus on power production with clean accessory work.

Strength

Front Squat

1 x 10 warmup  (air squats)
1 x 5 @ 45lb bar
1 x 3 @ 50%
1 x 3 @ 60%
1 x 3 @ 70%
1 x 3 @ 80%
4 x 3 @ 90%

Clean Pulls

1 x 5 @ 135lb (warm-up)
5 x 3 @ 115% of max power clean

Pause Clean Deadlift

5 x 3 @ 115% of max power clean

Cardio

20 minute Partner Assault Bike for Max Calories

2min on
2min recovery while partner takes over.

A combination of clean and jerk training coupled with classic power-lifting and cardio combo in an AMRAP will surely make this Tuesday a day to remember.

Strength

Clean and Jerks

Complex: Squat Clean, Hang Squat Clean, Jerk

2 x 95lb warmup
1 x 50%
1 x 60%
1 x 75%
5 x 80%

Workout

(1, 2, 3, 4, 5, 4, 4, 2, 1 reps)

Pull-up pyramid
Push-ups x 2

20min AMRAP (Partner)

10 Deadlifts at 250lb
20 Burpees
300m Row or 30cal Assault Bike

*Partner Switch as needed

Each must perform a total of 8 rope climbs or 8 wall climbs by the end of the workout.

After a full day’s worth of rest and a couple of days away from the barbell, today we get back to strength training with a leg and back routine ending with rowing intervals.

Strength

Deadlifts

1 x 10 @ 135lb
1 x   5 @ 50%
1 x   5 @ 75%
1 x   3 @ 80%
1 x   3 @ 85%
1 x   3 @ 90%

Back Squats

2 x 5 x   45lb
1 x 5 x   95lb
1 x 3 x 135lb
1 x 3 x  65% max
1 x 3 x  75% max
1 x 3 x  80% max
1 x 3 x  85% max
4 x 3 x 90% max

Lunges

2 x 6  @ 45lb  (used the bumpers from the squat)
2 x 6  @ 90lb (used 2 bumpers from the squat)
1 x 6   @ 45lb bar overhead
1 x 6   @ 75lb bar overhead
4 x 6   @ 95lb bar overhead

Cardio

4  rounds on rower
2.5 min (<1:50/500m pace)
4 min recovery row (2:10/500m pace)