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