Free 3-5 days/week program: snatches, rows, presses, cleans, squats, carries, pushups, swings

[jwilson757]

Someone asked for a free long-term program last wk. We post ours for free anyway on Instagram Stories anyway so here ya go. It doesn't have a name, maybe one of you can name it, I just call it lifting lol. This is nearly identical to what we're currently doing in class. I workout with class, so this is what I do personally as well.-Ryan

Monday Strength & Conditioning

9 min | EMOM | 3 cycles

1. 4-8 sa snatches L
2. 4-8 sa snatch R
3. rest

12 min | EMOM | 3 cycles

1. 8-12 sa bent over row L
2. 8-12 sa bent over row R
3. pushups (advanced: pulse pushups), a challenging but doable amount
4. rest (advanced: unbroken pull-ups)

3-8 min | conditioning | repeats after 2 months



Tuesday Strength

20 min | EMOM

• 2 dx cleans + 1 dx strict press + 2 dx front squats

12 min | EMOM

1. 50m sa front rack carry (or 70 steps-in-place)
2. 12-24 dx alt bent-over row
3. hand release pushups (advanced: kb pushups), a challenging but doable amount
4. rest (advanced: unbroken pullups)

Wednesday Conditioning

10 min | EMOM

• 10 swings

3-8 min | conditioning 1 | repeats after 2 months

3-8 min | conditioning 2 | repeats after 2 months



Thursday Strength & Conditioning

12 min | EMOM | 4 cycles

• 4-8 sa strict press L
• 4-8 sa strict press R
• rest

12 min | EMOM

• min 1-6: 5 sa swings
• min 7-12: 8 sa swings (lighter)

3-8 min | conditioning | repeats after 2 months



Friday Strength & Conditioning

1 S&C workout | Score is time-to-completion with a 40 min time cap

• repeats every 3-12 months

***Program Notes:***

sa = single arm, dx = dual arm

For the EMOM's w/ rep ranges, only increase 1 variable/workout/day....Example - on Monday, do 1 more row per set than last Monday. But keep pushups the same every Monday.

*When you max out on the rep range, go heavier next week but drop down to the bottom of the rep range.*Don't ever move up in reps or weight unless you feel confident you have completely control of the weight you're already using.

Different movements with a similar format preceded this current phase.

EDIT: formatting

 

[emm]

@jwilson757 Thanks for sharing, looking forward to trying it out!

Do share your IG handle so I can follow

EDIT: I'm an idiot, just found it off your profile...

 

[jwilson757]

@emm Hope you enjoy it. IG handle is

sundasport_usa

Let me know if you have questions, I'll try to get to them same-day.

-Ryan

 

[chrisx]

@jwilson757 Very nice of you to share. Seems well thought out.

 

[jwilson757]

@chrisx You're welcome, NBD at all. It's all just a product of what I learned from others, most of which cost me $0.00. So I'm just paying it forward. I hope folks here enjoy it as much as we do.
-Ryan

 

[selramza]

@jwilson757

1. What do you mean by “repeats after 2 months?”
2. And what conditioning do you do at the end?

Thanks!

 

[jwilson757]

@selramza "3-8 min | conditioning 1 | repeats after 2 months

3-8 min | conditioning 2 | repeats after 2 months"

Above is 2 short conditioning workouts that last around 3-8 min each. I don't list them b/c they change up every week until they repeat after 2 months.

The ones we're doing today we also did Wednesday 12/21/2022. We log the results in our app so we can track our progress over time.

 

[selramza]

@jwilson757 Could you give me an example
Of a couple of them? Thanks again!

 

[jwilson757]

@selramza The app screenshots are posted to our Instsgram Stories everyday.

 

[lonic]

@jwilson757 These workouts look great, thanks for sharing! Could you clarify how the cycles work in some of the EMOM work segments?

 

[jwilson757]

@lonic Sure. Lets look at the Monday snatches.

9 min | EMOM | 3 cycles

1. 4-8 sa snatches L
2. 4-8 snatches R
3. rest

Start the clock.

Do 4-8 snatches lefty then rest the rest of the minute

Do 4-8 snatches righty, then rest the rest of the minute

Rest the entire 3rd minute

"3 cycles" means do that whole thing 3 times.

-Ryan

 

[heartofsilver777]

@jwilson757 Awesome I'm going to give it a try, as I'ce been looking to change my workout.

One question: What is the conditioning part?

Thanks!

 

[jwilson757]

@heartofsilver777 It changes up every day until they repeat after 2 months. We post screenshots of them everyday to our Instagram Stories though.

 

[heartofsilver777]

@jwilson757 OK thank you I will definitely check it out