Deadlifts

Warm-up

3 Rounds

• 12 Box Step Ups w/ Kettlebell
• 12 Kettlebell Swings
• 12 Goblet Squats w/ Kettlebell

Use a light-weight kettlebell for warm-ups

Strength

15 min E3MOM

• 5 deadlifts (315/225)
• 7 ring dips
• 9 push-ups

then immediately into

6 min E3MOM

• 15 deadlifts (225/155)

Metcon

Assault Bike or Air Runner

5 rounds

• 0:30 Easy <50/40rpm
• 0:30 Sprint >75/65rpm
• 1:00 rest

If you run, set your own paces

Warm-up

6-min Alt EMOM

• 10 Wallballs (20/14)
• 10 KB Swings (53/35)

Strength

20 Minutes of Deadlifting

• Work Up to a Heavy Set of 5
• At 14 minute mark
  • 2 x 15 at 225/155
  • 3 minutes rest between sets

Metcon

For Time (21 min time cap)

• 10 Thrusters (50/30 med-ball)
• 3,000m row
• Every 3 minutes 10 Thrusters

Warm-up

9-min Alt EMOM

• 10 Wallballs (20/14)
• 10 Burpees
• 10 Box Step-ups

Strength

Complex

• 1 high-hang squat clean
• 1 low-hang squat clean
• 1 full squat clean
• 1 jerk

Build to heavy

Metcon

3 Rounds for Time

• 21 cal row
• 15 deadlifts (225/155)
• 9 toes-to-bar or pull-ups

Warm-up

Tabata ( 8 rounds)

• :20 of work
  • Max KB Swings (53/35)
• :10 of rest

Strength

• Work up to a heavy set of 3 deadlifts

Metcon

8 Rounds for Time

• 8 pushups
• 8 situps
• 8 air squats
• 8 pull-ups
• 8 deadlifts (95/65)
• 8 hang cleans (95/65)
• 8 shoulder-to-overhead (95/65)
• 8 cal row

Warm-up

1 round

• 15 cal (Assault Bike, Rower, Runner, Ski-erg)
• 15 Sit-ups
• 15 Good Mornings (45/35)

Strength

9 rounds

Perform as a complex

• 1 Craig Special + Jerk (increase weight each round)
  • 1 Hang Squat Clean
  • 1 Squat Clean
  • 1 Jerk
• 5 Single-Leg Box Squats (each leg)

Metcon

1 Round Chipper For Time

• 50 Z-Presses (95/65)
• 40 Cal (Assault Bike, Rower, Runner, Ski-Erg)
• 30 Burpee Pull-ups
• 20 Clapping Pushups
• 10 Deadlifts (315/215)

Warm-up

12 min Alt Emom

• 5 Burpee Pull-ups
• 10 Lt KB Thrusters (15)
• 10 Barbell Rows (95/65)

Workout 1

1 Round for Time

• 55 deadlifts (225/155)
• 55 Wallballs (20/14)
• 55 Cal Row
• 55 Handstand Push-ups or Shoulder-to-overhead (135/95)

Workout 2

Run

• 5k

Commentary

The deadlifts were a bear, and I felt every one of them. It has been a long time since we have done high volume deadlifts, and I could tell. The tank was close to empty by the time I reached the rower. I only pulled between 850 and 950 cal per hour.

Heather wanted to run when she got home, so we ran. My legs were heavy from the first workout, so it was a grind. We ran 6-minute intervals and took longer recovery periods than previous days. We still ran it in 42:50s–almost a record time.

Warm-up

2 rounds

• 2 min Overhead Squat Hold with PCV pipe
• 10 Sit-ups

Strength

Find 1 RM Max

Perform as a complex

• 1 Deadlift
• 1 hang clean
• 1 Jerk

Metcon

15-minute E3MOM

• 15 Cal on Assault Bike, Air Runner, or Rower
• 1 round of light DT (115/85)
  • 12 Deadlifts
  • 9 Hang Cleans
  • 6 Jerks

Commentary

Overhead squats are difficult for me, so I was intent on going unbroken during the 2 minutes of overhead squat holds. I used a 15lb plate under my heels to make up for my lack of mobility.

I worked up to 215lbs for the complex, which might be a PR on hang cleans. I was tempted to try 225lb, which would have been a clean and jerk PR.

I used the air runner during the Metcon and was able to hold pace through the first four rounds. I missed the final round by 8 reps of the complex. I finished them, but it was after the three-minute mark. I also used 125lb instead of the programmed 115lbs.

Cardio

Run/walk 3.2 miles to finish the day.

Metcon

10 Minute AMRAP

• 5 Burpee Box Overs
• 15 Wall Ball Shots (20/15)

3 minutes of rest

5 Rounds E3MOM

• 5 deadlifts (3 warm-up rounds, 2 work rounds at 70%)
• 25 push-ups

5 minutes of rest

4 Rounds (20-minute time cap)

• 200 meter run on Air Runner
• 9 pull-ups
• 18 air squats
• 14 alternating single-arm dumbbell snatch (45/25)

Commentary

Heather and I ran in the morning. We increased our run intervals to 4 minutes and minimized rest periods. I was able to hold a conversation during the intervals, which is a first for me. We finished in 43:45min

The afternoon workout was intense. I wanted a high volume day, and that is what we got. Our deadlift sets were (135, 225, 275, 315, 315). I was down to single push-ups by the end of the last rounds.

Strength

7 Rounds

Work up to 2 or 3 heavy work sets

• 5 Deadlifts
• 5 Floor Presses
• 5 Squats

Metcon

5 Rounds E2MOM

• 12/10 Cal Assault Bike
• 8 Dumbbell Thrusters (45lb/30lb)

Cardio

Run/walk 3.2 miles to finish the day.

Commentary

It has been a while since we have done multiple exercise strength training, and I could tell. I worked up to a 325lb deadlift, 75lb single-arm floor press with a dumbbell, and a 305lb squat.

The metcon was tough after the strength training. I was ready to quit after the third round. Somehow, though, I managed to finish all five rounds.

I did the run with the family in the evening. We increased our run intervals to 3:30 minutes with shorter recovery periods.

Strength

20 Min E2MOM

• Round 1 through 14
  • Work to a heavy power clean and jerk
• Round 15 through 20
  • Work to heavy clean grip deadlift for 5 reps

Cardio

Run/walk 3.2 miles to finish the day.

Commentary

I started the clock with a 95lb clean for 8 reps and 3 jerks for a warm-up, and I worked my way up to singles in the 185lb to 205lb ranch.

I started the deadlifts at 225lb and worked up to 325lb.

My wife and I have been working on our running endurance together. We are now running for 3 minutes followed by a recovery period. My heart rate was in the 145 – 150 bpm range during the runs and I recovered to around 118 to 120. We set a record of 43:24 yesterday, which is 2 minutes faster than our previous time.