Aimee's Three

Aimee's WARM-UP day #1

This warm-ups I provide each day is a minimal amount of warming up to prepare you for your training day. You can switch it up as you need to based on your body, your limitations, or any aches and pains and/or tightness you feel on a given day. Feel free to add to it, or change it as you need to based on your training for the day. You know your body the best, so listen to it, and warm-it up accordingly to what you have for training that day. Warm-ups will not change week-to-week. ------ Marcus Filly squat flow 30-45 seconds Twisted Cross/side 2-3 sets with barbell: 5 tall high pull 5 tall muscle snatch 5 snatch grip strict press 5 overhead squats

Snatch

2, 2, 1, 1, 1 @ 67, 67, 70, 70, 70 %

Floating Snatch Pull

3 x 3 @ 80 %

Clean & Jerk

3 x 4 @ 67 %

Front Squat

1, 1, 1, 1, 1, 5 @ 73, 73, 73, 73, 73, 65 %

Optional Successories day #1

OPTIONAL SUCCESSORIES day #1 3 X 5-8 Filly Z press ea side 3 X 30 second hollow rock (hold a med ball or plate for challenge!) 3 X 10 barbell glute bridge (if you have't been doing these start at maybe 30% of your best clean, and slowly add weight each week as you can!)

Aimee's WARM-UP Day #2

2-3 sets 10 alt. Thread the Needle (hold 3-5 seconds before switching 10 lateral banded walks ea/side 10 shoulder pipe rolls ea/side with PVC pipe 10 PVC pipe pass through 2-3 sets with barbell: 5 DL 5 tall muscle clean 5 front squat 5 strict press

Snatch Push Press + Snatch Balance

4, 4, 4, 2, 2 @ 67, 67, 70, 70, 70 %

Block Clean + Pause Front Squat

3 x 4 @ 67 %

Block Clean

2, 2, 1, 1, 1 @ 70, 70, 73, 73, 73 %

clean pull with pause at knee

3 x 4 @ 80 %

Optional Successories Day #2

OPTIONAL SUCCESSORIES day #2 3 rounds (do at an easy pace) Side planks with rotations - 5-10 ea side Contralateral Single Arm Single Leg Plank - 5-10 ea side DB Bulgarian Split Squats -5-10 ea side NOTE: If you have not done these before, don't use weight. If you have done these, you can hold DBs. Use a weight you can do unbroken each leg 5-5-3-3-3 box jumps (for height not speed!) 10-15 total strict pull-ups (use bands if needed)

Aimee's WARM-UP Day #3

Marcus Filly Thoracic Flow 2-3 sets 10 banded face pulls 10-15 banded seat hip abduction 10-15 banded pull-apart 10 skater walks forward 10 skater walks backward

Block Snatch

2, 1, 1, 2, 1, 1, 1, 1 @ 65, 68, 71, 65, 68, 71, 73, 73 %

Jerk (Split Jerk)

2, 2, 2, 1, 1, 1, 1 @ 67, 67, 67, 70, 70, 70, 70 %

Back Squat

5, 5, 1, 1, 1, 10 @ 67, 67, 72, 72, 72, 65 %

Optional SUCCESSORIES Day 3

OPTIONAL SUCCESSORIES Day 3 3 rounds nice easy pace (not for time) :30 to 1:00 HS Hold (freestanding or against a wall) OR ~50 feet total handstand walk 10 Birddogs (each side) 10 DB chainsaw rows (5-10 each side) 5-10 strict TTB or hanging knee raises

Aimee's WARM-UP Day #4

3 sets: 10 prone snow angels 10 banded clamshells each side 5 reverse lunge to step-up ea/side 10 banded air squats with control* *Nice and slow/controlled eccentric on the squat, 3 Mississippi count on the way down, 3 Mississippi pause at the bottom, 3 Mississippi count standing back up

Snatch

4 x 2 @ 40 %

Scarecrow Clean + Muscle Clean

4 x 4 @ 30 %

Jerk Behind the Neck + Jerk

4 x 4 @ 40 %

Optional SUCCESSORIES Day #4

OPTIONAL SUCCESSORIES nice easy pace- not for time 3 rounds: 10-15 jack-knives 30-45 second plank (add weight if you can) ~50 feet waiters walk w/ DB or KB *1 arm overhead, one arm at the side, switch the arm that is up halfway through 5-10 back extension or good morning NOTE: back ext with NO weight (unless you have been doing these, you can add a barbell or a plate) good-morning with a band, barbell only, or very light weight (depending on skill level)