Workouts of the Day
Here you can find my daily workout routine, if you fancy, give them a go yourself!
14 January 21
Conditioning day:
3 rounds of each:
- 1km run / 1.6km bike
- 50 single-unders / 20 plate swings
- 50 single-unders / 20 squat jumps
- 50 single-unders / 20 calf raises
- 50 single-unders / 10 knee raises
- 50 single-unders / 10 pull-ups
- 50 single-unders / 30 seconds hanging
Les Mills Grit (HIIT) workout
11 January 21
Chest day:
- Bench Press x 6
- Incline DB Press x 4
- Incline DB Fly x 3
- Incline Hex Press x 3
- Incline Plate Press x 3
- Incline Band Fly x 3
HIIT / 3 rounds of each
- 50 Single-unders / 10 Pull-ups
- 50 Single-unders / 20 Air Squats
- 50 Single-unders / 30 Seconds Hang
- 50 Single-unders / 20 DB Walking Lunges
- 50 Single-unders / 10 DB Snatch
- 50 Single-unders / 20 Calf Raises
8 January 21
Recovery day:
- 5 mins stretching
- 5 mins stick stretching
- 5 back extend stretch
- 10 mins fascia gun
- 20 mins compex
HIIT
- 3 rounds: 100 single-unders / 10 knee raise / 100 single-unders / 10 plate RDL / 100 singe-unders / 1 min hang
7 January 21
Shoulders day:
- Shoulder DB Press x 4
- Side Raise x 3
- Neutral DB Press x 3
- Front Plate Raise x 3
- Military Press x 3
- Scott Press x 3
- Arnold Press x 3
- Landmine Single Arm Press x 3 each arm
HIIT
- 3 rounds: 100 single-unders / 10 push press / 100 single unders / 50 seconds hang
6 January 21
Back day:
- Landmine Single Arm Row x 3 each arm
- T-Bar Row x 4
- Shrugs x 3
- Weighted Pull-Ups x 3
- Pull-Ups x 3
- Lat Pull x 3
- Cable Row x 3
5 January 21
Arm day:
- Overhead Ez-Bar Extend x 4
- Skullcrush x 4
- Overhead DB Extend x 3
- Rope extend x 3
- Tricep Extend x 3
- Reverse Extend x 3
- Cable Pushforward Extend x 3
- Hammer Curls x 3
- Seated Curls x 3
- Concentration Curls x 3
- Ez-Bar Curls x 3
- Barbell Curls x 3
- Band Curls x 3
- 100 Plate Curls x 1
HIIT:
- 3 rounds: 100 single-unders / 40 seconds hang / 75 single-unders / 20 overhead extend / 50 single-unders / 10 curls / 25 single-unders / 5 toes-to-bar
4 January 21
Chest day:
- Bench Press x 6
- Incline DB Press x 4
- Incline DB Fly x 3
- Incline Hex Press x 3
- Incline Plate Press x 3
- Incline Band Fly x 3
16 December 20
Back day:
- DB Row x 5
- BB Row x 5
- Shrugs x 4
- Pull-Ups x 3
- Chin-Ups x 3
- Straight Arem Lat Pull x 3
- Band Row x 3
- Lat Pull x 3
- Rear Delt Fly x 3
15 December 20
Chest day:
- Bench Press x 6
- Incline DB Press x 6
- DB Fly x 3
- Hex Press x 3
- Plate Press x 3
- Band Fly x 3
14 December 20
Arm day:
- Hammer Curls x 4
- Overhead Ez-Bar Extends x 4
- DB Curls x 3
- Overhead DB Extend x 3
- Ez-Bar Curl x 3
- DB Kickbacks x 3
- Concentrate Curls x 3
- Rope Extends x 3
- Overhead Ez-Bar Curl x 3
- Extends x 3
- Overhead Curl x 3
- Reverse extends x 3
11 December 20
Shoulder day:
- Single Arm DB Press x 4
- Seated Shoulder Press x 4
- Side Raise x 4
- Arnold Press x 4
- Military Press x 4
- Scott Press x 4
- Plate Front Raise x 4
10 December 20
Leg day:
- Squats x 6
- Front Squats x 3
- Barbell Back-Step Lunges x 3
- DB Squats x 3
- DB RDL x 3
- DB Calf Raise x 3
8 December 20
Chest day:
- Bench Press x 6
- Incline DB Press x 4
- DB Fly x 3
- Hex Press x 3
- Plate Press x 3
- Push-Ups x 3
3 December 20
5 rounds:
- 1km Run
- 20 Hammer Curls
- 20 Ez-Bar Extends
3 Sets Each:
- DB Concentration curls
- DB Kickbakcs
- Ez-Bar Curls
- Push Downs
2 December 20
5 rounds:
- 1 Mile Bike
- 12 Back-Step Lunges
- 12 DB Squats
3 Sets Each:
- Landmine Hack Squats
- DB RDL
- Calf Raises
- BW Lunges
13 November 20
The lockdown challenge (Day 9):
- 90 Pull-ups + 5 every day
- 130 Push-ups + 10 every day
- 170 Squats + 15 every day
- 210 Lunges + 20 every day
- 250 Calf raises + 25 every day
- 290 Crunches + 30 every day
- 330 Single-unders + 35 every day
12 November 20
The lockdown challenge (Day 8):
- 85 Pull-ups + 5 every day
- 120 Push-ups + 10 every day
- 155 Squats + 15 every day
- 190 Lunges + 20 every day
- 225 Calf raises + 25 every day
- 260 Crunches + 30 every day
- 295 Single-unders + 35 every day
11 November 20
The lockdown challenge (Day 7):
- 80 Pull-ups + 5 every day
- 110 Push-ups + 10 every day
- 140 Squats + 15 every day
- 170 Lunges + 20 every day
- 200 Calf raises + 25 every day
- 230 Crunches + 30 every day
- 260 Single-unders + 35 every day
10 November 20
The lockdown challenge (Day 6):
- 75 Pull-ups + 5 every day
- 100 Push-ups + 10 every day
- 125 Squats + 15 every day
- 150 Lunges + 20 every day
- 175 Calf raises + 25 every day
- 200 Crunches + 30 every day
- 225 Single-unders + 35 every day
9 November 20
The lockdown challenge (Day 5):
- 70 Pull-ups + 5 every day
- 90 Push-ups + 10 every day
- 110 Squats + 15 every day
- 130 Lunges + 20 every day
- 150 Calf raises + 25 every day
- 170 Crunches + 30 every day
- 190 Single-unders + 35 every day
8 November 20
The lockdown challenge (Day 4):
- 65 Pull-ups + 5 every day
- 80 Push-ups + 10 every day
- 95 Squats + 15 every day
- 110 Lunges + 20 every day
- 125 Calf raises + 25 every day
- 140 Crunches + 30 every day
- 155 Single-unders + 35 every day
7 November 20
The lockdown challenge (Day 3):
- 60 Pull-ups + 5 every day
- 70 Push-ups + 10 every day
- 80 Squats + 15 every day
- 90 Lunges + 20 every day
- 100 Calf raises + 25 every day
- 110 Crunches + 30 every day
- 120 Single-unders + 35 every day
6 November 20
The lockdown challenge (Day 2):
- 55 Pull-ups + 5 every day
- 60 Push-ups + 10 every day
- 65 Squats + 15 every day
- 70 Lunges + 20 every day
- 75 Calf raises + 25 every day
- 80 Crunches + 30 every day
- 85 Single-unders + 35 every day
5 November 20
The lockdown challenge (Day 1):
- 50 Pull-ups + 5 every day
- 50 Push-ups + 10 every day
- 50 Squats + 15 every day
- 50 Lunges + 20 every day
- 50 Calf raises + 25 every day
- 50 Crunches + 30 every day
- 50 Single-unders + 35 every day
4 November 20
30 min AMRAP
- 500m run
- 10 barbell back-step lunges
- 15 calorie bike
- 8 pull-ups
- 100 single-unders
- 2 muscle-ups
3 November 20
20 min AMRAP
- 2-4-6-8-10-X Dumbell Bench Press
- 12 Calorie Bike
2 November 20
For time:
- 150-120-90-60-30 Single-unders
- 5-4-3-2-1 Mile Bike
- 25-20-15-10-5 Alternating DB Snatch
30 October 20
For time:
- 300 air squats
At every 1 min mark start death by push-ups
- At 1 min 2 push-ups
- At 2 min 4 push-ups
- At 3 min 6 push-ups
- *Add 2 push-ups per min
29 October 20
5 rounds:
- 15 Calorie Bike
- 10 Push Press
- 8 Bench Press
- 6 Clean & Squat
26 October 20
For time:
- 1,500 single-unders
- ---
- & then 5 rounds of:
- 10 push press
- 2 muscle-ups
25 October 20
3 2 1 & Push-ups (Day 7)
So the aim of the 3 2 1 is to complete 30 miles on the bike, 20 miles of running & 10,000 single-unders in a week. You can split this up however you like, so I will put down my daily splits here:
- 2 mile bike
- 5 mile run
- 5,500 single-unders
- ---
- 300 push ups
24 October 20
3 2 1 & Push-ups (Day 6)
So the aim of the 3 2 1 is to complete 30 miles on the bike, 20 miles of running & 10,000 single-unders in a week. You can split this up however you like, so I will put down my daily splits here:
- 300 push ups
23 October 20
3 2 1 & Push-ups (Day 5)
So the aim of the 3 2 1 is to complete 30 miles on the bike, 20 miles of running & 10,000 single-unders in a week. You can split this up however you like, so I will put down my daily splits here:
- 6 mile bike
- 4 mile run
- 1,500 single-unders
- ---
- 300 push ups
22 October 20
3 2 1 & Push-ups (Day 4)
So the aim of the 3 2 1 is to complete 30 miles on the bike, 20 miles of running & 10,000 single-unders in a week. You can split this up however you like, so I will put down my daily splits here:
- 6 mile bike
- 6 mile run
- 1,500 single-unders
- ---
- 300 push ups
21 October 20
3 2 1 & Push-ups (Day 3)
So the aim of the 3 2 1 is to complete 30 miles on the bike, 20 miles of running & 10,000 single-unders in a week. You can split this up however you like, so I will put down my daily splits here:
- 6 mile bike
- 6 mile run
- 1,500 single-unders
- ---
- 300 push ups
20 October 20
3 2 1 & Push-ups (Day 2)
So the aim of the 3 2 1 is to complete 30 miles on the bike, 20 miles of running & 10,000 single-unders in a week. You can split this up however you like, so I will put down my daily splits here:
- 5 mile bike
- 1,500 single-unders
- ---
- 300 push ups
19 October 20
3 2 1 & Push-ups (Day 1)
So the aim of the 3 2 1 is to complete 30 miles on the bike, 20 miles of running & 10,000 single-unders in a week. You can split this up however you like, so I will put down my daily splits here:
- 5 mile bike
- ---
- 300 push ups
22 September 20
Chest & Cardio
- 5 mile run
- & then 4 sets of each:
- Push-ups / Band fly / Floor DB press / Floor hex press / Floor plate press / Floor DB fly
21 September 20
Back & Cardio
- 2.5 mile run
- & then 4 sets of each:
- Landmine single arm row / DB single arm row / T-bar row / Lat pull downs / Seated row / Pull-ups / Chin-ups / Shrugs
11 September 20
Back & Chest (4 sets of each)
- Lat pull downs
- Seated rows
- Bent DB row
- Landmine side row (single arm)
- Landmine front row (single arm)
- Shrugs
- Floor DB press
- Floor band fly
- Floor band press
- Band fly
- Push-ups
9 September 20
Arms (4 sets of each)
- Ez-bar skullcrush
- Overhead DB extend
- DB kickbacks
- Rope extend
- Band extend
- Reverse extend
- Ez-bar curl
- Ez-bar reverse curl
- DB hammer curl
- DB curl
- DB zot curl
8 September 20
Shoulders (4 sets of each)
- Neutral grip DB press
- Side raise
- Arnold press
- Rear delt fly
- Scott press
- Front plate raise & twist
- Military press
- Egyptian side raise
- Clean & Jerk
7 September 20
Legs (4 sets of each)
- BW* walking lunges (20-25 reps)
- BW squats (20-25 reps)
- Landmine squat (8-12 reps)
- Back-step landmine lunge (12-20 reps)
- Landmine RLD (12-16 reps)
- Landmine hack squat (12-15 reps)
- Landmine single leg RDL (10-12 reps)
- DB goblet squat (8-12 reps)
- DB RDL (8-12 reps)
- Rocking calf raises (20-25 reps)
- Seated ez-bar calf raises (12-16 reps)
- Standing calf raises (25-30 reps)
- * BW= Bodyweight
13 August 20
5 rounds of:
- 20 cal bike
- 20 walking lunges
- 10 air squats
- 10 RLD
- With 2 x 10kg dbs
11 August 20
Improving the your body's strength.
- 2 mile run with 10kg added weight
4 August 20
This is a great workout to test your strength, muscular endurance & cardiovascular ability:
- Start with 1,000 single-unders
- Then go straight into 10 rounds of: 10 dips / 20 push-ups / 30 lunges / 100 single-unders
- Then finish off with 12-9-6-3: Clean & jerk @ 50kg
3 August 20
This is a good one to get your lungs burning:
- 1 zig-zag 6m inbetween each cone shuttle run / 40m sprint / 100 single-unders
1 August 20
Make sure you strap up if you're worried about any niggles & remerber to warm up before you set off:
- 12.4 mile run
Cool down afterwards.
31 July 20
Make sure you strap up if you're worried about any niggles & remerber to warm up before you set off:
- 4 rounds of each: Single leg landmine RDL / landmine overhead lunges / landmine squat / landmine back squat / landmine RDL / landmine calf raise
This is a brilliant leg burner, especially in 33 degree celcius heat!
30 July 20
10 rounds of:
- 20 reps rowing machine / 25 jumping jacks / 15 rope swings / 25 jumping jacks / 10 cal bike / 25 jumping jacks / 5 wall balls / 25 jumping jacks / double forward & backward cone runs with an added sprint / 25 jumping jacks
This will tax you out! Also, wear comfortable shoes as the jumping jacks will burn your feet.
29 July 20
Make sure you strap up if you're worried about any niggles & remerber to warm up before you set off:
- 6.5 mile run
Cool down afterwards.
28 July 20
5 rounds of:
- 20 overhead walking lunges / 15 push press / 10 cal bike
Cool down afterwards.
27 July 20
Make sure you strap up if you're worried about any niggles & remerber to warm up before you set off:
- 12 mile run
Cool down afterwards.
25 July 20
Cricket:
- Bowling practice 30 mins
- Batting practice 30 mins
- Fielding practice & drills 1 hour
Cool down afterwards.
24 July 20
6 rounds of:
- 20 walking lunges / 20 squats / 20 rocking calf raises
After you've completed 6 rounds do a 1 mile run.
23 July 20
Pushing cardio to the max.
- 3 mile run
- 10 rounds: 5 full shuttle sprints/ 25 calorie bike
- 3 mile run
Try to keep the resting to an absolute minimum, but take some time if you need it.
22 July 20
Adding a little stregth back into the routine.
Bench press & Push press:
- Bench: 15 x 60kg / 12 x 70kg / 10 x 90kg / 8 x 100kg / 5 x 110kg / 2 x 120kg / 1 x 130kg / 1 x 135kg
- Push press: 15 x 30kg / 10 x 40kg / 5 x 50kg / 3 x 60kg / 2 x 65kg / 1 x 70kg / 1 x 75kg / 1 x 80kg
Make sure you really contract the pecs at the top of the movement.
21 July 20
It's time to push your lungs capacity
- 30 mins run
- 30 mins bike
- 30 mins swim
No rest in between, just push for the full 90 mins.
15 July 20
Today's workout will burn up your while body, fully commit & really push these 30 minutes
30 minute AMRAP:
- 3 clean & jeark @ 50kg
- 10 burpee with side twist
- 20 jumping lunges
- 20 jumping squats
- 10 push-ups with frog jump
- 12 mountain climbers
14 July 20
Finally on to something different. This one is a quick workout, but hits your lower body well.
3 Rounds of:
- 20 walking lunges
- 20 overhead walking lunges
- 10 burpees with side twist
13 July 20
The 15 day bodyweight & cardio challenge (Day 15).
- Cardio: 2 mile run / 1,000 single-unders / 100 calorie bike
- Bodyweight: 100 pull-ups / 100 lunges / 100 air squats / 100 rocking calf raises / 150 push-ups / minimum 100 reps of abs
For information on how I'm splitting the workout each day view the full post.
12 July 20
The 15 day bodyweight & cardio challenge (Day 14).
- Cardio: 2 mile run / 1,000 single-unders / 100 calorie bike
- Bodyweight: 100 pull-ups / 100 lunges / 100 air squats / 100 rocking calf raises / 150 push-ups / minimum 100 reps of abs
For information on how I'm splitting the workout each day view the full post.
11 July 20
The 15 day bodyweight & cardio challenge (Day 13).
- Cardio: 2 mile run / 1,000 single-unders / 100 calorie bike
- Bodyweight: 100 pull-ups / 100 lunges / 100 air squats / 100 rocking calf raises / 150 push-ups / minimum 100 reps of abs
For information on how I'm splitting the workout each day view the full post.
10 July 20
The 15 day bodyweight & cardio challenge (Day 12).
- Cardio: 2 mile run / 1,000 single-unders / 100 calorie bike
- Bodyweight: 100 pull-ups / 100 lunges / 100 air squats / 100 rocking calf raises / 150 push-ups / minimum 100 reps of abs
For information on how I'm splitting the workout each day view the full post.
9 July 20
The 15 day bodyweight & cardio challenge (Day 11).
- Cardio: 2 mile run / 1,000 single-unders / 100 calorie bike
- Bodyweight: 100 pull-ups / 100 lunges / 100 air squats / 100 rocking calf raises / 150 push-ups / minimum 100 reps of abs
For information on how I'm splitting the workout each day view the full post.
8 July 20
The 15 day bodyweight & cardio challenge (Day 10).
- Cardio: 2 mile run / 1,000 single-unders / 100 calorie bike
- Bodyweight: 100 pull-ups / 100 lunges / 100 air squats / 100 rocking calf raises / 150 push-ups / minimum 100 reps of abs
For information on how I'm splitting the workout each day view the full post.
7 July 20
The 15 day bodyweight & cardio challenge (Day 9).
- Cardio: 2 mile run / 1,000 single-unders / 100 calorie bike
- Bodyweight: 100 pull-ups / 100 lunges / 100 air squats / 100 rocking calf raises / 150 push-ups / minimum 100 reps of abs
For information on how I'm splitting the workout each day view the full post.
6 July 20
The 15 day bodyweight & cardio challenge (Day 8).
- Cardio: 2 mile run / 1,000 single-unders / 100 calorie bike
- Bodyweight: 100 pull-ups / 100 lunges / 100 air squats / 100 rocking calf raises / 150 push-ups / minimum 100 reps of abs
For information on how I'm splitting the workout each day view the full post.
5 July 20
The 15 day bodyweight & cardio challenge (Day 7).
- Cardio: 2 mile run / 1,000 single-unders / 100 calorie bike
- Bodyweight: 100 pull-ups / 100 lunges / 100 air squats / 100 rocking calf raises / 150 push-ups / minimum 100 reps of abs
For information on how I'm splitting the workout each day view the full post.
4 July 20
The 15 day bodyweight & cardio challenge (Day 6).
- Cardio: 2 mile run / 1,000 single-unders / 100 calorie bike
- Bodyweight: 100 pull-ups / 100 lunges / 100 air squats / 100 rocking calf raises / 150 push-ups / minimum 100 reps of abs
For information on how I'm splitting the workout each day view the full post.
3 July 20
The 15 day bodyweight & cardio challenge (Day 5).
- Cardio: 2 mile run / 1,000 single-unders / 100 calorie bike
- Bodyweight: 100 pull-ups / 100 lunges / 100 air squats / 100 rocking calf raises / 150 push-ups / minimum 100 reps of abs
For information on how I'm splitting the workout each day view the full post.
2 July 20
The 15 day bodyweight & cardio challenge (Day 4).
- Cardio: 2 mile run / 1,000 single-unders / 100 calorie bike
- Bodyweight: 100 pull-ups / 100 lunges / 100 air squats / 100 rocking calf raises / 150 push-ups / minimum 100 reps of abs
For information on how I'm splitting the workout each day view the full post.
1 July 20
The 15 day bodyweight & cardio challenge (Day 3).
- Cardio: 2 mile run / 1,000 single-unders / 100 calorie bike
- Bodyweight: 100 pull-ups / 100 lunges / 100 air squats / 100 rocking calf raises / 150 push-ups / minimum 100 reps of abs
For information on how I'm splitting the workout each day view the full post.
30 June 20
The 15 day bodyweight & cardio challenge (Day 2).
- Cardio: 2 mile run / 1,000 single-unders / 100 calorie bike
- Bodyweight: 100 pull-ups / 100 lunges / 100 air squats / 100 rocking calf raises / 150 push-ups / minimum 100 reps of abs
For information on how I'm splitting the workout each day view the full post.
29 June 20
The 15 day bodyweight & cardio challenge (Day 1).
- Cardio: 2 mile run / 1,000 single-unders / 100 calorie bike
- Bodyweight: 100 pull-ups / 100 lunges / 100 air squats / 100 rocking calf raises / 150 push-ups / minimum 100 reps of abs
For information on how I'm splitting the workout each day view the full post.
24 June 20
5 rounds:
- 5 laps swimming
The weather is good and I think it's about time I got some swimming in, our pool is 20ft so you can workout measurements.
If you don't have access to a pool do 5 rounds of 100m sprints.
23 June 20
5 rounds (no rest):
- 200 single-unders
- 10 muscle-ups
- 5 barbell curl
- 5 overhead extend
This is a pretty good workout to get your lungs pumping.
22 June 20
5 rounds:
- 20 overhead walking lunges (alternate arm at 10 reps)
- 20 side plate walking lunges
- 20 air squats
- 20 cal bike
If you want to feel a serious leg pump in a short amount of time this is the workout for you.
19 June 20
10 rounds of each:
- 10 pull-ups / 100 single-unders / 2 min rest
- 20 push-ups / 100 single-unders / 2 min rest
- 30 air squats / 100 single-unders
Trust me this one burns, it's a variation on a Murph, but is so much more taxing.
18 June 20
For time:
- 6 rounds: 100 single-unders / 20 back step lunges
- 1 min rest
- 6 rounds: 100 single-unders / 20 air squats
17 June 20
Bench press progression
- 60kg x 15
- 70kg x 12
- 90kg x 8
- 100kg x 5
- 110kg x 4
- 120kg x 2
- 125kg x 1
- 130kg x 1
- 135kg x 1
- 120kg x 2
- 100kg x 5
- 70kg x 16-12-8
16 June 20
4 rounds:
- 300 single-unders
- 5 muscle-ups
- 5-5 db curl
- 5-5 db overhead extend
- 6 db snatch
15 June 20
3 rounds:
- 100 single-unders
- 10 pull-ups
- 10 push-ups
- 10 air squats
- 10 split squats
- 10 knee raise
14 June 20
3 rounds:
- 10 thrusters
- 30 single-unders
- 10 squat cleans
- 30 single-unders
11 June 20
25min AMRAP:
- 3 muscle-ups
- 5 toes-to-bar
- 50 single-unders
- 5 cleans @ 50kg
- 30 plate swings
10 June 20
30min AMRAP:
- 30 lunges
- 20 push-ups
- 10 pull-ups
- 100 single-unders
9 June 20
Fran with Muscle-ups:
- 21-15-19: Muscle-ups & Thrusters @ 45kg
1 min rest & then:
Arnie:
- 21 Turkish right hand get-ups / 50 Plate swings / 21 Overhead left hand walking lunges / 50 Plate swings / 21 Overhead right hand walking lunges / 50 Plate swings / 21 Turkish left hand get-ups
8 June 20
5 rounds of:
- 30 single-unders
- 3 muscle-ups
- 30 skierg
- 3 x bench press @ 100kg
- 0.3 mile bike
- 3 x thrusters @ 60kg
- 300m run
7 June 20
5 rounds of:
- 5-5 overhead walking lunges
- 50 single-unders
- 5 muscle ups
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
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
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)
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
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
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
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)
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
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
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
25 May 20
Bench press:
- 12-12-9-9-6-6-3-3
- @ 70kg / 70kg / 80kg / 80kg / 90kg / 90kg / 105kg / 110kg
24 May 20
5 round of (don't time):
- 6 pull ups
- 12 push ups
- 18 squats
- 24 crunch
23 May 20
Rest day
21 May 20
For time (5to2 - 6 rounds):
- 5 Deadlifts
- 4 Cleans
- 3 Front Squats
- 2 Push Jerk
My time: 0:05:03
19 May 20
For time (triple DT, 15 rounds):
- 12 deadlifts
- 9 hang cleans
- 6 jerk
Bar @ 40kg
My time: 0:25:18
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
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
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
14 May 20
21-18-15-12-9-6-3
- Hang clean
- Skipping
- Push press
- Deadlifts
- Cal bike
Bar @ 40kg
