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

jwilson757

New member
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
 
@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...
 
@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 "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.
 
@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
 
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