Daily Workout

Strength Training

Olympic Lift Practice

• strength warm-up reps
• 15 x 1 clean and jerks at 80%

Deadlifts

• deadlift warm-up reps
• 3 x 3 at 80%

RECOVERY DAY

A full day of rest and eating to recover from the heavy volume of the week.

Strength

Olympic Lift Practice

• Clean and Jerk and Snatch Warm-up Reps
• 8 x 2 Snatches at 135lb
• 15 x 1 Clean and Jerks 165lb

20min Gymnastics Practice

• 30 sec. Handstand Holds
• 5 ring pulls into dips (muscle-up progression)
• 10 bar hollowed and extensions
• 5 box dips
• 15 sec l-sit box hold

Workout

10 rounds for time

• 500m row
  
• 10 GHD Sit-ups

Strength Training

Squat

• squat warm up reps
• 5 x 1 (heavy singles)

Press

• press warm-up reps
• 5 x 1 (heavy singles)

Power Cleans

• clean warm-up reps
• 5 x 3

Workout

The Brock

• 100 Cal Ski Erg
• 100 Cal Row
• 100 Cal Assault Bike
• E2MOM 7 Burpees starting at 2 min.

Take an picture and post to Instagram #cantstopbrock

RECOVERY DAY

A full day of rest and eating to recover from the heavy volume of the week.

Strength Training

Squats

• squat warm-up reps
• 2 x 5 @ 75% of 5 rep max

Press

• press warm-up reps
• 3 x 5 at 80% of 5 rep max

Strength

7 Rounds

• 3 Dynamic Deadlifts
• Run 200m between rounds

1 Round

• 15 Thrusters 135/95 – Break as needed. Try to complete in no more than 3 sets.

Workout

15 rounds for time

• 1 power clean and push press 135/95
• 3 z presses 55 / 35 plate
• 5 pull-ups
• After completing the round end with 15 wall walks

Strength

Squats

• Squat Warm Up Reps
• 5 x 5 at 90% of 5rm

Press

• Press Warm Up Reps
• 5 x 5 at 90% of 5rm

Deadlift

• Deadlift Warm Up Reps
• 1 x 5 at 90% of 5rm

RECOVERY DAY

A full day of rest and eating to recover from the heavy volume of the week.

Strength

20 Min Clean and Jerk Practice

• Work up to 5 x 2 heavy hang cleans
• Push Jerk on second rep

Work Out

21, 18, 15, 12, 9, 6, 3

• Assault Bike at a 75 rpm pace
• Air Runner at a 6.5mph+ pace
• C2 Rower at a 1200cal/hr pace
• Ski Erg at a 1000cal/hr pace
• + 15 GHD Sit-ups between rounds