Move Mountains Lift-3 Day

Hunter Elam

Weightlifting, Olympic Lifting, Bodybuilding, Functional Fitness, Functional Training
Coach
Hunter Elam

This program, Move Mountains-LIFT, is equal parts Olympic weightlifting, functional bodybuilding, and conditioning.

MMT Lift was designed to check ALL of your boxes.

And don't get it twisted...

This is NOT your classic cookie cutter Weightlifting Program.

This Program was thoughtfully designed to ensure you're getting the most out of your training.

If you are looking to improve your Olympic lifts, build a solid physique, achieve your best shape yet, and be a part of a supportive community of other strong individuals climbing to the top, then you've come to the right place.

As a Move Mountain member you're getting the real thing...Me!

I'm creating the training plans.

I'm demo-ing each movement for you.

I'm coaching you and your new teammates.

I am doing each day along side you.

We are climbing, together.

Today is Your day,

Your mountain is waiting.

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Improve Your Olympic Lifts
The Olympic lifts are programmed in order to progressively work through each position and stage of the lift to ensure proper execution of the movement as a whole. Rest assured you will get access to me for technical feedback and review to make sure you are always headed in the right direction. And don't worry, there are plenty of squats and pulls to help get you stronger.
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Sculpt Your Physique
The functional bodybuilding aspect of this program was designed to focus on specific parts of the body in order to see desired physique changes WHILE directly targeting particular movements that are required within the Olympic lifts. So basically you will be targeting the specific muscles that perform the actions of a lift so you can sculpt AND strengthen positions simultaneously.
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Boost Your Conditioning
The conditioning is optional and is designed to not interfere with your training. It is low impact ensuring continued progression in your lifts while also adding benefits to your overall health.
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Community
Be a part of other like minded individuals climbing to the top and encouraging you along the way. The climb is yours, but you don't do it alone.
Features
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Access to Me
You're getting the real thing (me) coaching you along the way.
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Programming 3 days per week
Daily, strength, oly lifting, and accessory work.
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Exercise Video Guidance
I've demo'd each movement so you're never guessing what to do or how to do it. I have also included substitution movements.
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Detailed, expert instruction
Beyond just sets and reps, I'll coach you through exactly what I'm looking for in each block of training.
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Committed Teammates
You're part of a real community of athletes that train just as hard as you do.
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Delivered through TrainHeroic
I've partnered with the best tech in training so you get the best online training experience in the world..
Equipment
Required
Barbell + Plates // Dumbbells
Recommended
Conventional Gym
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Week 1 Day 1

Warm Up

A

2-3 Rounds: 10 Dual Kettlebell Front Squat 10/10 Front Foot Elevated Split Squat :30-45second Banded Lat Stretch 6/6 Single Arm Dumbbell Snatch

B

Hang Snatch From Above the Knee + Overhead Squat

4 x 1 @ 143.3, 143.3, 149.91, 149.91 kg

C

Front Squat

3 x 4 @ 76 %

D

Segmented Snatch Pull

4 x 4 @ 63, 68, 70, 73 lb

E

Dumbbell Front Foot Elevated Split Squat

2 x 8

F

Leg Extension

2 x 10

G

Seated Hamstring Curl

2 x 10

AMRAP

H

Optional conditioning. 10 Minutes, As Many Rounds As Possible (AMRAP) 10 Calorie Row (@Easy-Moderate Pace) 15 Air Squat

Tuesday
Week 1 Day 2
Wednesday
Week 1 Day 3

Warm Up

A

2-3 Rounds :30-45 Forearm Stretch 8 Dual Kettlebell Front Squat 8/8 Walking Lunge + Sprinter Pose :30 Single Leg Hamstring Bridge

B

Hang Clean From Above the Knee + Front Squat

4 x 1 @ 143.3, 143.3, 149.91, 149.91 kg

C

Push Press + Power Jerk

55, 60, 65, 65, 65

D

Segmented Clean Pull

5 x 4 @ 60, 65, 70, 73, 73 %

E

Neutral Grip Lat Pulldown

2 x 10

F

Lat Focused Single Arm Cable Row

2 x 10

G

Neutral Grip Dumbbell Curl

2 x 15

H

Single Arm Bent Over Rear Cable Fly

2 x 15

Thursday
Week 1 Day 4

Circuit

A

Optional Active Recovery: 3 Rounds: 3:00 Assault Bike or Row (Easy-Moderate) 2:00 Wall Sit (Accumulate) 1:00 Plank (On Hands) :30 Bar Dead Hang 15 Glute Bridge 5 Inchworm"

Friday
Week 1 Day 5

A

Warm Up

B

Power Snatch + Hang Snatch From Above the Knee

6 x 1 @ 55, 58, 60, 65, 65, 68 %

C

Power Clean + Hang Clean From Above the Knee + Jerk

6 x 1 @ 58, 63, 65, 65, 68, 68 %

D

Back Squat

3, 5, 5, 5 @ 82, _ , _ , _ %

E

Glute Focused Trap Bar Deadlift

2 x 8

F

Seated Dumbbell Shoulder Press

2 x 8

G

Single Arm Cable Tricep Pushdown

2 x 15

Saturday
Week 1 Day 6
Coach
coach-avatar Hunter Elam

Hunter is an ambassador for women's strength sports. Being strong is one of the most empowering and rewarding journeys you can pursue and I'm here to help you do just that.

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Others Are Already Climbing,

Start Yours Today!

Start My 7-Day Free Trial
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Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Move Mountains Lift-3 Day
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Move Mountains Lift-3 Day
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Move Mountains Lift-3 Day
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Move Mountains Lift-3 Day