Squats

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)

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

Clean and Jerks

• 5-5-3-3-3-1-1-1-1

Increase weight on each set and finish with heavy singles

Squats

• 3 x 20 at 50%

Workout

5 rounds for time

• 6 Pull-ups
• 9 sumo deadlift high pulls (95/75)
• 12 cal assault bike

Rest for a couple of minutes

60 Wallballs for Time (20/14)

Strength Training

Power Cleans

• clean warm-up reps
• 5 x 3

Squat

• squat warm up reps
• 3 x 12 @ 60% max

Press

• press warm-up reps
• 3 x 12 @ 60% max

Strength

Olympic Lifts

• warm-up reps
• 8 x 2 Snatch or Cleans @ 90%

Squats

• Squat warm-up reps
• 2 x 5 at 75%

Metcon

10 Min Alternating Emom

• 8 Thrusters at 95lb
• 5 Toes-to-Bar

Rest for 2 minutes

10 Min Alternating Emom

• 20 cal Assault Bike
• recovery pace

Strength Training

Olympic Lift Practice

• strength warm-up reps
• 8 x 2 clean at 80%

Squats

• Squats warm-up reps
• 5 x 5 at 80%

Press

• Press warm-up reps
• 5 x 5 at 80%

Cardio

10 Rounds for Time

• 10 Cal Assault Bike
• 10 Cal Ski Erg
• 20 Air Squats

Strength Training

Squat

• squat warm up reps
• 5 x 1 (heavy singles)

Press

• press warm-up reps
• 5 x 1 (heavy singles)

Power Cleans

• clean warm-up reps
• 5 x 3

Workout

The Brock

• 100 Cal Ski Erg
• 100 Cal Row
• 100 Cal Assault Bike
• E2MOM 7 Burpees starting at 2 min.

Take an picture and post to Instagram #cantstopbrock

Strength Training

Squats

• squat warm-up reps
• 2 x 5 @ 75% of 5 rep max

Press

• press warm-up reps
• 3 x 5 at 80% of 5 rep max

Strength

Squats

• Squat Warm Up Reps
• 5 x 5 at 90% of 5rm

Press

• Press Warm Up Reps
• 5 x 5 at 90% of 5rm

Deadlift

• Deadlift Warm Up Reps
• 1 x 5 at 90% of 5rm