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

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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 - 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.