Physical Training

Pull-up
08/24/18

Strength Deadlifts 1 x 10 @ 135lb 1 x   5 @ 50% 1 x   3 @ 75% 1 x   3 @ 80% 1 x   2 @ 85% 1 x   2 @ 90% 1 x   1  @ 95% Workout 18min AMRAP 18cal Assault Bike 15 Wall Balls (20lb) 12 Dumbbell Snatches (6 each arm @ 50lb)…

08/24/18

Active Recovery Do some light accessory work, or play a pickup game of basketball or another sport like volleyball.

Snatch Lift
08/24/18

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.

Medicine Ball
08/24/18

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.

deadlift
08/24/18

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

08/24/18

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

08/24/18

Recovery Take a rest day.

08/24/18

Workout 7 Rounds 10cal Assault Bike 10cal Air Runner 10 thrusters  

volleyball
08/24/18

Active Recovery Day Play a sport. Today, I played volleyball.

Front Squat
08/15/18

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