Workouts of the Day

5 June 20

Full Clean & Jerk (Progression):

• 1 x 6 @ 40kg
• 3 x 4 @ 50kg
• - & then 5 rounds of each:
• 1 clean & jerk @ 70kg / 50 single-unders
• 1 clean & jerk @ 80kg / 50 single-unders
• 1 clean & jerk @ 85kg / 50 single-unders

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4 June 20

Squats (Progression):

• 1 set of 5 @ 60kg
• 1 set of 4 @ 70kg
• 1 set of 3 @ 80kg
• 1 set of 2 @ 90kg
• 1 set of 1 @ 100kg
• 1 set of 1 @ 105kg
• 1 set of 1 @ 110kg
• 1 set of 1 @ 115kg
• 3 sets of 5 @ 70kg

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3 June 20

Ez Bar Skullcrush (Progression)

• 2 sets of 20 @ 30kg
• 2 sets of 15 @ 40kg
• 2 sets of 10 @ 45kg

Standing Hammer curls (Progression)

• 2 sets of 20 @ 10kg(each)
• 2 sets of 15 @ 15kg(each)
• 2 sets of 10 @ 20kg(each)

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2 June 20

Deadlifts (Progression):

• 2 sets of 5 @ 50kg
• 1 set of 5 @ 60kg
• 2 sets of 4 @ 70kg
• 1 set of 4 @ 80kg
• 3 sets of 3 @ 90kg
• 3 sets of 3 @ 100kg
• 1 set of 1 @ 110kg
• 1 set of 1 @ 120kg
• 1 set of 1 @ 130kg
• 1 set of 1 @ 140kg
• 1 set of 1 @ 145kg
• 1 set of 1 @ 150kg
• 1 set of 1 @ 140kg
• 1 set of 1 @ 130kg
• 1 set of 2 @ 120kg
• 1 set of 3 @ 110kg
• 1 set of 5 @ 100kg

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1 June 20

Bench Press (Progression):

• 2 sets of 10 @ 70kg
• 2 sets of 8 @ 80kg
• 2 sets of 6 @ 90kg
• 2 sets of 8 @ 100kg
• 2 sets of 5 @ 105kg
• 2 sets of 3 @ 110kg
• 2 sets of 2 @ 115kg
• 1 set of 1 @ 120kg
• 1 sets of 1 @ 125kg
• 4 sets of 8 @ 70kg

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31 May 20

Rest day

30 May 20

Full Clean & Jerk:

• 5 rounds: 4 clean & jerk @ 40kg / 100 single-unders
• 5 rounds: 4 clean & jerk @ 50kg / 100 single-unders
• 5 rounds: 3 clean & jerk @ 60kg / 100 single-unders
• 5 rounds: 2 clean & jerk @ 70kg / 100 single-unders
• 5 rounds: 1 clean & jerk @ 80kg / 100 single-unders

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29 May 20

Skull crush & Barbell curl:

• Skull crush: 30kg (2 sets 25 reps) / 40kg (2 sets 12 reps) / 50kg (2 sets 8 reps)
• Barbell curl: 25kg (2 sets 25 reps) / 35kg (2 sets 15 reps) / 40kg (2 sets 10 reps)

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28 May 20

Back Squats (progression):

• 50kg / 8 reps
• 60kg / 8 reps
• 70kg / 8 reps
• 80kg / 8 reps
• 90kg / 4 reps
• 95kg / 4 reps
• 100kg / 2 reps
• 105kg / 2 reps

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27 May 20

Weighted pull ups:

• 10-10 / 6-6 / 3-3 / 3-3 / 6-6 / 10-10
• @ BW / 5kg / 10kg / 10kg / 5kg / BW

Do overhand followed by underhand grip

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26 May 20

Military press:

• 12-12-9-9-6-6-3-3-1-1-1
• @ 20kg / 30kg / 40kg / 40kg / 50kg / 50kg / 60kg / 65kg / 70kg / 75kg / 80kg

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25 May 20

Bench press:

• 12-12-9-9-6-6-3-3
• @ 70kg / 70kg / 80kg / 80kg / 90kg / 90kg / 105kg / 110kg

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24 May 20

5 round of (don't time):

• 6 pull ups
• 12 push ups
• 18 squats
• 24 crunch

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23 May 20

Rest day

22 May 20

For time:

• 3 mile run

My time: 0:27:13

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21 May 20

For time (5to2 - 6 rounds):

• 5 Deadlifts
• 4 Cleans
• 3 Front Squats
• 2 Push Jerk

My time: 0:05:03

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20 May 20

For time (10 rounds):

• 1 mile bike
• 10 pull ups

My time: 0:29:03

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19 May 20

For time (triple DT, 15 rounds):

• 12 deadlifts
• 9 hang cleans
• 6 jerk

Bar @ 40kg

My time: 0:25:18

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18 May 20

For time:

• 100 dips
• 100 air squats
• 100 push ups
• 100 walking lunges

My split 5 round of 20 dips, squats, push ups & walking lunges.

My time: 0:11:59

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17 May 20

5 rounds for time:

• 10 bench press @ 80kg
• 10-10 overhead alternating walking lunge @ 5kg
• 10 cal bike

My time: 0:12:01

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16 May 20

Rest day

15 May 20

5 rounds for time:

• 20 plate swings @ 10kg
• 15 push press @ 30kg
• 10 plate snatch @ 25kg
• 5 cal bike

My time: 0:11:08

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