HEAVY day! The warm-up is light and simple, and just enough to break a good sweat. We’ll be hitting all the big lifts in a heavy 5x5 format today. For each of the big 3 (squat, bench, and deadlift), grab some lighter weights to do a few extra reps before starting your 5x5. Then, GO HEAVY. If you get to 5 on any set with any left in the tank, you’re probably using lighter weight than you should be. Complete 5 sets of 5 reps on each exercise before moving to the next. Take about 1.5 minutes to 2 minutes between sets. 

After the big three we’re going to get in a little afterburn to make sure you leave the gym in proper fashion. The Russian swings and thrusters are programmed for 3 rounds, but you we all know you'll do 5. That is, if you want to see faster gains.

"Get sweaty."

- Clay


  • 5 Rounds:
    • 5 Bird Dogs Each Side       
    • 10 Push-Ups
    • 15 Air Squats
    • 20 Glute Bridges


  • 5x5 Dumbbell Squat Heavy as Possible (HAP)
  • 5x5 Dumbbell Bench press HAP
  • 5x5 Dumbbell Deadlift HAP
  • 3 Rounds (5 If you’re HUNGRY)
    • 20 Russian Kettlebell Swings (50 lb)
    • 20 Dumbbell Thrusters (25 lbs)

Share this post

Leave a comment

Note, comments must be approved before they are published