Workout of the Day

thunder thighs & boulder shoulders week 6 day 4

3 rounds : e3mom

1. 500m row
2. 20 sit ups + 20/18 cal ski
3. 2 sled push + 200m run
4. 20 sandbag walking lunges + 10 burpees over sandbag

recovery

• :30 foam roll each  (IT band, quad, adductors, hamstring)
• :30 pigeon (each)
• :30 couch stretch (each)

thunder thighs & boulder shoulders week 6 day 3

3 sets : light/warm up

• 1 tempo snatch pull
• 1 high hang snatch (power position)
• 2 ohs

3 sets : building up to 75%

• 1 snatch pull
• 1 power snatch (floor)
• 1 ohs

6 sets: every :30
1 squat snatch @ 75%

6 sets :

• 2 power clean
• 1 squat clean
• 1 push jerk
  • sets 1 -3 : 65%
  • sets 4 – 6: 70%
• use same weight as last week

for time (14-min)

3 – 6 – 9 – 12 – 15

• power snatch (95/65)
• pull ups
• hang clean & jerk (95/65)

thunder thighs & boulder shoulders week 6 day 2

2 sets :

• 10 scap lat raises
• 15 rb face pulls
• :30 overhead barbell hold (empty bar/light)

then complete

• 3 x 6 : shoulder press @ 8/10 rpe
• 2 x 10 : push press @ 55% of max clean & jerk
• 1 set max push jerk at 55% of max clean & jerk

12-min amrap

• 30 double unders
• 6 hspu
• 9 t2b

e2mom : 10 cal bike *workout starts with bike

scaling : hspu

• inverted push ups (off box or downward dog position)
• 12 hand release push ups

thunder thighs & boulder shoulders week 6 day 1

2 sets :

• 10 single leg glute bridge
• 2 turkish get ups

5 x 5 : Front Squat @ 75%
then complete
20 back squats @ same weight

10 rounds (14-min)

• 7 hang db snatch *right arm (50/35)
• 7 burpees over db
• 7 hang db snatch *left arm (50/35)
• 100m run

thunder thighs & boulder shoulders week 5 day 5

push/pull

6 sets :

• 5 bench press @ 7/10 rpe

then complete

3 sets of :

• 5 strict/weighted chin ups
• 10 close grip landmine row
• 15 barbell rdls

for time (12-min)

1 – 2- 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10

• deadlift (225/155)
• bar facing burpees

thunder thighs & boulder shoulders week 5 day 4

4 rounds (35-min)

• 400m run
• 30/25 cal row
• 20/15 cal ski
• 10/8 cal bike

recovery

• :30 foam roll each  (IT band, quad, adductors, hamstring)
• :30 single leg saddle
• 2-min frog pose

thunder thighs & boulder shoulders week 5 day 3

3 sets : light/warm up

• 1 tempo snatch pull
• 1 high hang snatch (power position)
• 2 ohs

3 sets : building up to 70%

• 1 snatch pull
• 1 power snatch (floor)
• 1 ohs

6 sets: every :30
1 squat snatch @ 70%

6 sets :

• 2 power clean
• 1 push press
• 1 push jerk
  • sets 1 -3 : 65%
  • sets 4 – 6: 70%

4 rounds : emom

1. 100m run
2. 5 power snatch (135/95)
3. 12/10 cal bike
4. 5 clean & jerks (135/95)
5. rest

thunder thighs & boulder shoulders week 5 day 2

2 sets :

• 10 single arm db high pull
• 20 straight arm lat pulldown
• 100 ft overhead kb carry

then complete

• 3 x 6 : shoulder press @ 7/10 rpe
• 2 x 12 : push press @ 50% of max clean & jerk
• 1 set max push jerk at 50% of max clean & jerk

7 rounds (18-min)

• 7 t2b
• 14 db hang clean & jerk (50/35)
• 21 double unders

thunder thighs & boulder shoulders week 5 day 1

2 sets :

• 10 lateral box step up (side of the box, step on & up each rep)
• 10 front foot elevated stationary lunge

5 x 5 : Front Squat @ 70%
then complete
20 back squats @ same weight

15-min amrap

• 400m run
• 20 sandbag walking lunge steps
• 10 burpees