Strength

Objectives of Today’s Training

  • Strength Focus
  • Deadlift Strength
  • Press Strength

Workout-1

Strength

Safety-bar Box Squat

Press

Snatch Grip Deadlift

Workout -2

10 min AMRAP

  • 5 Pull-ups
  • 5 Handstand Pushups / Kick-ups
  • 5 KB Swings

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.

Tags:

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.

Tags:

Strength

5 Rounds

  • 1 Press
  • 5 Push Presses

Metcon

5 rounds

  • 3:00 minutes of work
    • 10 burpee box-overs (24/20)
    • 10 Med-Ball Over the Shoulder (80lb/50lb
    • Max wallballs (30/20/14)
  • 2:00 minutes of rest

Commentary

For the presses, my rounds were done at 95lb, 135lb, 145lb, 155lb, 165lb. I had to fight the strict press at 165, but I managed to lock it out.

The burpees in the metcon were a disaster for me. By the second or third rounds, it was taking me close to 2:00 minutes to complete. This is 12 seconds a burpee. An exceptional pace would be 4 to 5 seconds a burpee.

After the first round, I was getting to the wallballs with 30 to 40 seconds on the clock, and I used a 20lb wallball for the first round and moved to a 30lb ball for the remaining of the workout. My scores were 21, 13, 8, 5, and 11.

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.

Afternoon Session

Metcon

For Time

  • 25 cal Assault Bike Buy-In
  • Pull-Ups / Air Squats
    • 21 / 42
    • 15 / 30
    • 9 / 18
  • Between each round at 135lb/85lb
    • 10 Deadlifts
    • 10 hand power cleans
    • 10 shoulder-to-overhead
  • 25 cal Assault Bike Buy-Out

Evening Session

5k run or walk

I ran 3 min intervals at a heart rate between 145 bpm and 155 bpm, then walked to reduce heart rate below 120 bpm

Strength

5 rounds

  • 150m C2 Row
  • 2 deadlifts (work up to a heavy lift)

Metcon

For Time

  • 5 rounds
    • 5 pull-ups
    • 10 pushups
    • 15 air squats
  • 3 rounds
    • 500m row
    • 15 handstand pushups
  • 5 Rounds
    • 5 pull-ups
    • 10 pushups
    • 15 air squats

Metcon

21, 15, 9 For Time

  • Burpees
  • Run 200m between rounds

Grip Strength

  • 5 x 25-second hang on a pull-up bar with lats engaged.
  • 5 x 15-second ring holds
  • 5 x 5 Butterfly pull-up work. (Skill practice)

Shoulder Mobility

  • Upper Trap Stretch
  • Quadruped Thoracic Rotation
  • Child’s Pose
  • Handcuff Drill
  • Thread the Needle
  • T-Spine Windmill Stretch
  • Elbow-Out Rotator Stretch
  • Cross-Body Shoulder Stretch
  • Bent-Arm Shoulder Stretch
  • Overhead Triceps and Shoulder Stretch
  • Reverse Shoulder Stretch
  • Downward Facing Dog

Afternoon Session

Metcon

50, 40, 30, 20, 10 for time. Partner Workout

  • Cal on Row, Ski-Erg or Assault Bike split between partners
  • Power Cleans
    • Use a weight you can keep moving, yet challenging
    • Alternate reps between partners
    • Can us Med-Ball over-the-shoulder

Evening Session

Run a 5k

Warm-up

  • 500m row
  • 20 hollowed body rocks

Strength

5 rounds

  • 3 tempo back squats (3 seconds down, 2 seconds pause, 1 second up)
  • 10 Kettle Bell Sumo-deadlift-high-pulls (53/35)

Metcon

40 cal – 40 reps, 30 cal – 30 reps, 20 cal – 20 reps, 10 cal – 10 reps

  • Calories on Rower, Ski-Erg, Assault Bike
  • Snatches (pick-a-weight)