Workout of the Day

“Bulking SZN” Week 10 Day 5

7 rounds (16-min)

• 8 t2b
• 10 db hang clean and jerks (50/35)
• 12 cal row

complete the following

bench press : 10 – 8 – 6   10 – 8 – 6

rest 2- min between sets

2 rounds

• 3-min max cal ski
• 1-min rest
• 3-min max cal row
• 1-min rest
• 3-min max cal bike
• 1-min rest

rest 3-min

2 rounds

• 1-min SPRINT ski
• 1-min rest
• 1-min SPRINT row
• 1-min rest
• 1-min SPRINT bike
• 1-min rest

“Bulking SZN” Week 10 Day 2

10 sets (off floor) : e2mom

set 1 – 3 : up to 70 %

• 1 high pull
• 1 snatch
• 1 snatch balance
• 1 ohs

sets 4 – 6 : up to 85%

• 1 snatch liftoff (pause mid thigh)
• 1 snatch (off floor)

sets 7 – 10 : @85+%

• 1 snatch (off floor)

goal is to finish heavier than last week

7 rounds (15-min)

• 3 wall walks
• 12 alternating arm db snatch (50/35)
• 15 box jump overs (24/20)

“Bulking SZN” Week 10 Day 1

front squat – 1 rm

4-5 heavy sets to establish a new 1rm front squat

5 rounds : e4mom

• 18/15 cal row
• 12 ohs (95/65)
• 6 bar muscle ups

for time (12-min)

• 75 double unders
• 15 front squats (155/105)
• 150 double unders
• 15 front squats
• 75 double unders

4 sets :

10 deadlift @ 6/10 RPE

rest 2 min between sets

weight should be challenging, but doable.  rep 7+ is where you should start to feel a challenge. but be able to maintain position/technique

“Bulking SZN” Week 9 Day 3

10 sets (off floor) : e2mom

set 1 – 3 : up to 70 %

• 1 power clean
• 1 front squat
• 1 push press
• 1 push jerk

sets 4 – 6 : up to 85%

• 1 clean liftoff (pause at knee)
• 1 clean & jerk (off floor)

sets 7 – 10 :

• 1 clean & jerk @ 85+%

goal is 2 lifts heavier than last week 

3 rounds (18-min)

• 20/18 cal row
• 10 bar muscle ups
• 20/18 cal row

rest 2-min

“Bulking SZN” Week 9 Day 2

10 sets (off floor) : e2mom

set 1 – 3 : up to 70 %

• 1 high pull
• 1 snatch
• 1 snatch balance
• 1 ohs

sets 4 – 6 : up to 80%

• 1 snatch liftoff (pause at knee)
• 1 snatch (off floor)

sets 7 – 10 : @80+%

• 1 snatch (off floor)

for time (16-min)

• 120 – 90 – 60 – 30 double unders
• 12 – 9 – 6 – 3 : wall walks