Physical Training

Workout Olympic Lifts Find a 1 rep max for Snatch and Clean and Jerk Front Squats 1 x 3 x 135lb 1 x 3 x 185lb 1 x 3 x 225lb 3 x 3 x 255lb  (or 90% of 1 rep max) 10min EMOM 1.) 5 burpees 2.) Max Slam Balls at 50lb  

Workout 1000m Row 5 Rounds 15 -toes-to-bar 15- front squats (95lb) 50 cal Assault Bike

Workout Squats 2 x 5 x   45lb 1 x 5 x    95lb 1 x 3 x  135lb 1 x 2 x  185lb 1 x 2 x 225lb 5 x 5 x 275lb Press 2 x 5 x  45lb 1 x 5 x   95lb 1 x 3 x  115lb 5 x 5 x 130lb Chin…

Workout Snatches 8 x 2 x 90% of max Clean and Jerks 15 x 1 x 90% of max  

Shoulder Accessories Shoulder Y T W 3 x 5 – 8  (2.5 to 5lb) each exercise Internal and External Rotation on Cable Machine 3 x 8 each arm (as heavy as possible) Cable Machine Face Pulls 3 x 8 (as heavy as possible) Internal and External Shoulder Mobility Work Workout – 1 2 rounds 18…

Workout Squats 2 x 5 x 95LB 1 x 5 x 135lb 1 x 3 x 185lb 1 x 2 x 225lb 5 x 1 x 275lb Press 2 x 5 x 45lb 1 x 5 x 95lb 1 x 3 x 115lb 1 x 2 x 125lb 5 x 1 x 145lb Deadlift 2…

Workout 30 cal row 10 front squat 10 z-press 20 cal row 10 front Squat 10 z-press 10 cal row 10 front squat 10 z-press

Workout 1 round 25 – American KB Swings (70lb kettlebell) 25 – burpee box overs. 25 – 80lb medicine ball over the shoulder 25 – Pull-ups 25 – deadlifts at 315lb 30 min AMRAP  5 – deadlifts at 275lb 13 – pushups  9 – box jumps (24″ box) 150 Cal Assault Bike Intervals 85 rpm…

Recovery Day

Strength 4 rounds 1 heavy deadlift (325lb) 2 chest-to-bar or 2 muscle ups 3 heavy z-press or handstand hold for 20 seconds Cardio 25 min AMRAP 15m KB overhead lunges ( 2 35lb KB) 20 sit-ups holding a KB 15m sprint holding KBs in front rack 10 Squats with KBs in front rack 1 burpee…