

This is nuts.

Here is what typical training days in the life of 24 year old Rich Froning look like.

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Here is his general training template:

Monday: Squat

Tuesday: Press

Wednesday: Deadlift

Thursday: Press

Friday: Squat

clean heavy two times a week

snatch heavy two times a week

Workouts: Day 1

day starts at 6:15

20 minutes on aerodyne: 30 seconds on, 30 seconds off

row 4500m

15 sets on the minute: 3 muscle ups with 20lb weighted vest

on the minute bench press and power clean ladder (1 rep bench, 1 rep pc, 2 reps bench, 2 reps pc…) , ladder, 205lb to 9 rounds, finished 10

lunch time: deadlift & sled pushes

15x 155lb push presses on odd minutes

15x Kettlebell swings @88lb on even minutes, for 20 minutes

Next Day

9:00 and he already did 8x500m row, with 1 minute rest between rounds

for 15 minutes 3 squat cleans on the minute @185lb

Bench Press, 5 rounds = 75 reps total:

1 set 5 reps light

1 set 5 reps medium

1 set 5 reps heavy

Then a 2 Person workout, one person rests while the other works out

3 rounds:

Handstand Walk, 1minute rest

Double unders, 1 minute rest

pull ups ( strict, non-kipping ), 1 minute rest

), 1 minute rest air squat 1 minute rest

Then power cleans for 25(?) minutes.

5 on the first minute at 135lb

3 on the minute for 4 or 5 minutes at 225lb

3 on the minute for 4 or 5 or 6 minutes at 255lb

1 rep every 30 seconds at 275 for some minutes

3 every 30 seconds at 225lb for 5 minutes

Then 7 rounds:

3 muscle ups with med ball in between your feet

30 inch box jumps until the other guy is done

Next Day

7 rounds:

7 deadlift at 275lb

14 push ups

Throw in some rowing intervals.

Then for 15 minutes on the minute

3 power snatch at 185lb

Dan Bailey is doing 6 fron rack lunges at 185lb

90 minutes later, a bit of football, sled sprints

Then some strength work with Front Squat Ladders

take your weight of 5RM front squat (325lb for rich)

do 2 rounds of: 1,2,3,4,3,2,1 reps

Then 20 reps weighted sit ups at 100lb.

There you go. Minute drills & circuit training.

Other Training Days in Life Videos:

Update: Here is another Day int the Life video with Rich Froning.