Workouts of the Day

Here you can find the workout of each day that I find the most challenging. You can also preview my whole day of working out if you would like more of a challenge.

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

See the full day workout →

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

See the full day workout →

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)

See the full day workout →

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

See the full day workout →

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

See the full day workout →

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

See the full day workout →

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)

See the full day workout →

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

See the full day workout →

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

See the full day workout →

25 May 20

Bench press:

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

See the full day workout →

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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14 May 20

21-18-15-12-9-6-3

  • Hang clean
  • Skipping
  • Push press
  • Deadlifts
  • Cal bike

Bar @ 40kg

See the full day workout →