Daily Workout

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)

Enjoy the day with the family, and get some well-deserved rest to prepare for the up and coming week.

Recovery

Grab a few friends and enjoy this lung burner for the Saturday run day.

Cardio

Run 400m
20 Burpees
Run 400m
19 Burpees
Run 400m
18 Burpees
Run 400m
17 Burpees
….
Keep going until you get done with a single burpee or until an hour is up.

Baseball with barbells will bring a little fun to your Friday workout while pushing the heart rate up.

Workout

20min AMRAP

5 – Deadlifts @ 225lb
5 – Clean & Jerks @ 115lb
5 – Power Snatches @ 95lb
5 – Front Squats @ 135lb

Set up each station in a corner of a diamond roughly 90ft apart. Complete the repetitions and sprint to the next station.

After a tough week, today, we will work on accessories, and end the session with light cardio.

Workout

Deadlifts

1 x 10 @ 135lb warm-up

Banded Deadlifts

1 x 5 @ 135lb
1 x 5 @ 185lb
1 x 5 @ 225lb
1 x 5 @ 275lb

Shoulders and Arms

Barbell Rows

3 x 5

Dumbbell Shoulder Press

3 x 8 each arm

Dumbbell Upright Shoulder Row

3 x 8  each arm

7 x 7 x 7 Bicep Curls

3 sets each arm (7 from bottom to 90º, 7 from 90º to full contraction, 7 from bottom to full contraction

Pull-Ups

5 x 10

Cardio

20 min at a light pace on a cardio exercise of your choice (Bike, Air-Runner, Rower, etc)

Strength

Overhead Squat

1 x 10 warmup  (air squats or 15lb training bar)
1 x 3 @ 50%
1 x 3 @ 60%
1 x 3 @ 70%
1 x 3 @ 80%
4 x 3 @ 90%

Snatch

warm up (light high pulls, empty bar snatches)
1 x 2 @ 50%
1 x 2 @ 60%
1 x 2 @ 75%
5 x 2 @ 90%

Cardio

4 rounds
15 – Thrusters (95lb)
15cal Assault Bike
15cal Air Runner

Warm-up

3 Rounds

5 Kettlebell Swings   (75lb Kb)
5 Kettlebell Squats
5 Kettlebell Thrusters

Strength
Tempo Front Squats
8 x 2 (3 sec down, 2 sec pause, fast up)
15 count hollow-body between rounds

Workout  (Partner)

Rotate as needed

1500m row partner holds a plank
100 wall balls partner holds a flex-arm pull-up
100 floor-presses (115lb) partner farmer carry down and back (53lb kb)