Daily Workout

Objectives of Today’s Training

• Build Strength

Workout-1

Strength

Back Squat

• Squat Warm-up
• 5, 3, >1 (75%, 85%, 95% of 1RM x 90%) work sets

Bench Press

• Bench Press Warm-up
• 5, 3, >1 (75%, 85%, 95% of 1RM x 90%) work sets

Workout -2

Accessories

• 3 x 8 Bentover Barbell Rows
• 3 x 10 Leg Curls (Hamstring and Quads)
• 3 x 15 Dips

Objectives of Today’s Training

• Lactic Threshold Training
• Jerk technique
• Cardio Endurance

Workout-1

5 Min Assault Bike

• Hold greater than 400-watt pace for 5 minutes

Workout -2

7 Attempts

• Establish a max jerk from the rack or blocks

Workoutout-3

20 Min Time Cap — Max Cals

• Establish Max Cals on Ski-Erg
• Must complete 3 rounds of : (145/100)
  • 12 Deadlifts
  • 9 hang cleans
  • 6 Push Presses

REST DAY

Everybody needs a day of rest. Enjoy it!

Objectives of Today’s Training

• Create Pulling Strength
• Improve Pressing Strength
• Gymnastics Practice

Workout-1

Strength

Press

• Press Warm-up Sets
• 3, 3, 3+ (70, 80, 90% of 1rm x 90%)

Deadlift

• Deadlift Warm-Up Sets
• 4 x 5 @ 80% of 1RM

Workout -2

5 rounds

• 6 Handstand Push-ups or Kick-ups
• 9 GHD Sit-ups or Toe-to-bar
• 12 cal Ski-Erg or Rower

REST DAY

Everybody needs a day of rest. Enjoy it!

Objectives of Today’s Training

• Power production and Oly technique
• Muscle Endurance with barbell cycling

Workout-1

30 min Olympic Lifting Training

Set clock to 1.5-min intervals (20 rounds)

• Practice on your weakness for cleans, snatches, and jerks.
• Full and From the Hang
• Overhead Squats, Front Squats, and Shrugs

Workout-2

For time

• 5 clean and jerks (175/125)
• 5 burpee box overs (20″)
• 8 clean and jerks (145/105)
• 8 burpee box overs
• 13 clean and jerks(115/75)
• 13 burpee box overs

Objectives of Today’s Training

• Muscle Endurance
• Mental Fortitude

Workout-1

9 x 1 Increasing Weight

Curtis P with a Jerk

What is a Curtis P

• Squat Clean
• 2 front-rack lunges
• 1 Jerk

Workout -2

For Time

• 2k Bike
• 50 bear hug squats (50/30)
• 40 burpees
• 30 pull-ups
• 20 weighted step-ups (20″) (50/30)
• 10 wall balls (50/30)
• 1k row

Objectives of Today’s Training

• Build Strength

Workout-1

Strength

Back Squat

• Squat Warm-up
• 3, 3, >3 (70%, 80%, 90% of 1RM x 90%) work sets

Bench Press

• Bench Press Warm-up
• 3, 3, >3 (70%, 80%, 90% of 1RM x 90%) work sets

Workout -2

Accessories

• 3 x 8 Z-Press
• 3 x 10 Leg Curls (Hamstring and Quads)
• 3 x 15 Dips

Objectives of Today’s Training

• Muscle Strength and Endurance

Workout-1

Establish A Heavy Thruster Complex

• 1 Cluster + 1 Thruster

Workout-2

25 min EMOM

• 15 Wallballs (20/14)
• 14 Cal on Erg/Assault Bike
• 13 Weight Walking Lunges
• 12 Floor Press (KB,DB or Bar)
• 11 Pull-ups

REST DAY

Everybody needs a day of rest. Enjoy it!