December 18-24, 2023 – 5 Day Weightlifting Program
Monday (Session One) Suggested Warm-Up: 400 Meter Run With empty bar: 5 Muscle Snatch, 5 Overhead Squat 5 Power Snatch, 5 Drop Snatch 5 Snatch…
December 11-17, 2023 – 5 Day Weightlifting Program
Monday (Session One) Suggested Warm-Up: 1 minute Plank, 1 minute smooth Air Squats With empty bar: 10 Muscle Snatch, 10 Press 5 Power Snatch, 5…
December 4-10, 2023 – 5 Day Weightlifting Program
Monday (Session One) Suggested Warm-Up: 2 Rounds for quality: 20 seconds plank 20 seconds lateral hops over line 20 seconds burpees 3 Muscle Snatch, 3…
November 27-December 3, 2023 – 5 Day Weightlifting Program
Monday (Session One) Suggested Warm-Up: 1 Rounds: 20 Meter Single Arm DB Overhead Lunge + 16 Hang DB Power Snatch With empty bar: 5 Deadlift,…
November 20-26, 2023 – 5 Day Weightlifting Program
Monday (Session One) Suggested Warm-Up: 2 Rounds: 10 KB Swings + 5 KB C&J Each Arm + 5 KB Snatch Each Arm With empty bar:…
November 13-19, 2023 – 5 Day Weightlifting Program
Monday (Session One) Suggested Warm-Up: 30 Cal Bike or Row With empty bar: 5 Deadlift, 5 Press, 5 Back Squat 5 Muscle Snatch, 5 Overhead…
November 6-12, 2023 – 5 Day Weightlifting Program
Monday (Session One) Suggested Warm-Up: 2 Rounds: 20meter Single Arm DB Overhead Lunge + 10 DB presses each arm + 10 DB goblet squats With…
October 30-November 5, 2023 – 5 Day Weightlifting Program
Monday (Session One) Suggested Warm-Up: 1 Round: 10KB Swings + 10KB Snatch Each Arm + 10 KB Goblet Squats With empty bar: 7 Snatch Deadlift,…
October 23-29, 2023 – 5 Day Weightlifting Program
Monday (Session One) Suggested Warm-Up: 2 Rounds for quality: 4 Step-Ups to parallel box 4 Single Arm DB Devils Press each arm 4 DB Snatch…
October 16-22, 2023 – 5 Day Weightlifting Program
Monday (Session One) Suggested Warm-Up 2 Rounds: 4 Inchworm Pushups + 4 Burpees + 6 Air Squats + 6 Lunges With empty bar: 8 Back…
October 9-15, 2023 – 5 Day Weightlifting Program
Monday (Session One) Suggested Warm-Up: 1 Round: 15cal Bike, 10 Box Jumps, 15cal Row, 5 Pullups With empty bar: 5 Deadlift, 5 Press, 5 Front…
October 2-8, 2023 – 5 Day Weightlifting Program
Monday (Session One) Suggested Warm-Up: 2 Rounds for quality: 4 Burpee Box Jump Overs 8 Pushups 12 Walking Lunges Followed by… 5 Snatch Deadlift, 5…
September 25-October 2, 2023 – 5 Day Weightlifting Program
Monday (Session One) Suggested Warm-Up: 2 Rounds: 10 Air Squats + 5 Inchworm Pushups + 10 Jumping Lunges + 5 Pullups With empty bar: 5…
September 18-24, 2023 – 5 Day Weightlifting Program
Monday (Session One) Suggested Warm-Up: 2 Rounds for quality: 50ft Single Arm DB Overhead Walking Lunge 10 Pushups 10 Air Squats 5 Good Mornings 5…
September 11-17, 2023 – 5 Day Weightlifting Program
Monday (Session One) Suggested Warm-Up: 2 Rounds for quality: 20 seconds plank 20 seconds lateral hops over line 20 seconds burpees 3 Muscle Snatch, 3…