Wednesday

Balance your training, its no good to be to weak to jump or lift something and only be in good enough condition to walk to the squat rack.

Training:
Bench 3x5
Rest 5-10 minutes
Barbell complex
power clean x 5
front squat x 5
push-press x 5
Romanian deadlift x 5
Bent row x 5
Rest 1 minute
3 rounds
Go light we are still deloading

Monday

For this weeks lifting portion of the workout the weights will need to be lowered to allow a deload of intensity and rest. The sets will go as follows set 1: 40% of the weight lifted last, set 2: 50% weight lifted, set 3: 60 % weight lifted. This will be for the entire week of the strength portion. It will feel light but enjoy it.

Training:
Squat 3x5
Rest 5-10 minutes
Hill sprints again however warm-up and then do a couple of sets and call it a day. This is a deload week



She is good at burpees

Saturday

I firmly believe that fitness should enhance your life and not dominate it. I have read stories of people getting fired from jobs, getting divorced, and re-arranging entire schedules just to be able to workout. I can understand if a professional athlete's life at certain times requires them to devote themselves night and day for their sport, or if an amateur has a competition near. There is more to life and devoting yourself to a healthy and fit lifestyle is a different and worthwhile matter altogether. Use fitness and fitness goals as a vehicle to a more fulfilling life, there is a lot out there and being healthy and strong makes it all that much better.

Training:
Power-clean 3x3
Deadlift 5,3,1
Rest 5-10 minutes
6x400 meter run
2 minutes rest between intervals

Thursday

Many roads lead to strength and conditioning, there is no "one" way to reaching fitness goals. Some are better than others and what works for some people may not work for others. What the most successful lifters and fitness enthusiasts have in common is discipline and commitment. Most people have program ADD, they are always jumping from one protocol to another, never giving a program a chance to work. The successful stick with it, they hammer away and only sometimes make little tweaks to the regime. I often get asked how much I max out lifts, typically anywhere from 5-8 months after I start a new cycle. In the mean time I'm training sub maximal and getting stronger. You will not find many heavy singles in my gym.

Training:
Bench press 5,3,1
Rest 5-10 minutes
Dumbbell thrusters x 20
Swings x 15
Pull-ups x 10
Burpees x 5
3 rounds fast as possible

Monday

Not achieving goals that you set for yourself? A very simple way to ensure your personal or fitness goals are met is to take your goals and see if your lifestyle supports the goal.

Training:
Squat 5,3,1
Rest 5-10 minutes
Hill sprints 3x5
Find a steep hill and sprint up it, reach the top and then jog or walk back down, do 5 sprints then rest 2 minutes. 3 sets

Friday

Never let go.

Training:
Power clean 3x3
Deadlift 3x3
Rest 5- 10 minutes
5x400 meter run
Rest 2 minutes between intervals

Wednesday

Like a blacksmith, I'm forging iron with iron

Training:
Bench press 3x3
Rest 5-10 minutes
42 double-unders
21 pull-ups
30 double-unders
15 pull-ups
18 double-unders
9 pull-ups
For time

Monday

None of us will ever accomplish anything excellent or commanding except when he listens to this whisper which is heard by him alone.

-Ralph Waldo Emerson

Training:
Squat 3x3
Rest 5-10 minutes
1.5 mile run
For time



The best pound for pound Boxer in the world.

Friday

Late post, duty to country comes first.

Training:
Power clean 3x3
Deadlift 3x3
Rest 5-10 minutes
4x400 meter run
Rest 2 minutes between intervals



4 bills and 2 nickels

Wednesday

Athletes need 'freedom of excess'. That is why we gave them this motto
This phrase, Citius, Altius, Fortius is the Olympic Motto.

-Pierre de Coubertin

Training:
Bench press 5x5
Rest 5-10 minutes
9 pull-ups
20 box jumps (24", 20")
3 rounds for time

Monday

There is a syndrome in fitness called paralysis by analysis.

Squat 3x5
Rest 5-10 minutes
9 snatches, left arm
9 snatches, right arm
18 push-ups
5 rounds