Workout of the Day Thursday May 20th 2021


A. Power Clean /Front Squat Superset(Week 3)
After warm up sets complete:
Set 1: 3 reps at 75%
Set 2: 2 reps at 85%
Set 3: 1 reps at 95+% For the Front Squats its 95% for MAX REPS
*Ideally on set 3 here, you are going for a new 1 rep max! If it doesn’t feel like it’s in the cards today, then try 95% for 2.

B.) 15min. to get as far as possible…
Barbell Thrusters 75/55
Sumo Deadlift High-Pulls 75/55

Immediately into;
Barbell Thrusters 95/65
Sumo Deadlift High-Pulls 95/65

Immediately into;
Barbell Thrusters 115/75
Sumo Deadlift High-Pulls 115/75

Immediately into;
Barbell Thrusters 135/95
Sumo Deadlift High-Pulls 135/95

Notice that the weight gets heavier each section AND the rep scheme starts just a little farther back to keep you moving. Can anyone finish this in the time cap!? If so, throw that time in the comments!


35min. To Finish…

5 Rounds:
6 Cal Assault Bike
6 Double DB Hang Cleans 45/30s

5 Rounds:
6 Cal Row
6 DB Push Press 45/30s

4 Rounds:8
8 Cal Assault Bike
8 Double DB Hang Cleans 45/30s

4 Rounds:
8 Cal Row
8 DB Push Press 45/30s

3 Rounds:
10 Cal Assault Bike
10 Double DB Hang Cleans 45/30s

3 Rounds:
10 Cal Row
10 DB Push Press 45/30s

2 Rounds:
12 Cal Assault Bike
12 Double DB Hang Cleans 45/30s

2 Rounds:
12 Cal Row
12 DB Push Press 45/30s

1 Round:
14 Cal Assault Bike
14 Double DB Hang Cleans 45/30s

1 Round:
14 Cal Row
14 DB Push Press 45/30s

Slightly different version of this weeks”cardio day” on theΒ  strength & conditioning program. Swapped out the Toes-To-Bar for DB Push Press.

Interested to see if anyone can finish this one in 35min. or less πŸ™‚

Double DB Hang Clean Demo:

Daily D:

12min. AMRAP:
10 DB Front Squats 45/30s
5 Toes To Bar
10 DB Lunges 45/30s
5 Toes To Bar

Rest 2min.

For time:
100 DB Deadlifts 45/35s

Butts and Guts kinda day. I know the hip thrusts may seem kinda lame, but they are going to make your bum seriously sore and def help you make some gains, trust me!

Full Body Aesthetics Day 31 Cycle 9:

6-8 Bulgarian Deadlifts on each leg
Rest 2min. Repeat For 3 Total Sets.
*See Double Progression model for this movement below
**Increase your 3 working sets by 5% if you got 8 reps on all 3 sets before the deload week.

Max Effort Set of Decline Weighted Push-Ups
Rest 90sec. Repeat For 4 Total Sets.
*Looking for 20-30 reps each set. If you can not, consider doing bodyweight only.

12-15 Banded Straight Arm Lat Pull-Downs
*If you have a cable machine, use it! This is the minimal equipment version!
Rest 90sec. Repeat For 3 Total Sets

10-12 DB Lateral to Front Raises.
Rest 90sec. Repeat For 3 Total Sets

10-12 Single DB Overhead Tricep Extension.
Rest 90sec. Repeat For 3 Total Sets.
*If you a have band like the video, I would prefer that to change up the resistance!

12-15 DB CrossBody Curls (on each arm)
Rest 90sec. Repeat For 3 Total Sets.

6min. to get as far as possible…
10 Barbell Sit-Ups
10 Reverse Barbell Sit-Ups
9 Barbell Sit-Ups
9 Reverse Barbell Sit-Ups
8 Barbell Sit-Ups
8 Reverse Barbell Sit-Ups
…. 7,7… 6,6… All the way to 1,1…



The goal on these movements is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.

NOTE: 3 x 6 x 95 means 3 working sets, 6 reps performed per set, and 95 is the weight used for each set, for sake of the example.
Week 1 β€” 3 x 6 x 95lbs
Week 2 β€” 3 x 7 x 95lbs
Week 3 β€” 3 x 8 x 95lbs.
Week 4 β€” DELOAD
Week 5 β€” 3 x 6 x 100lbs.
Week 6 β€” 3 x 7 x 100lbs.
Week 7 β€” 3 x 8 x 100lbs.
and so on….


NO WARM UP SETS are included in any of these sets and reps, so be sure to do 1-2 sets in each section to get warm, but do not count them as “working sets.”

Categories: WOD