Move Mountains Lift-4 Day
Hunter Elam
Bodybuilding, Weightlifting, Strength & Conditioning, Functional FitnessThis program, Move Mountains-LIFT, is equal parts Olympic weightlifting, functional bodybuilding, and optional 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.
A
Warm Up
B
Hang Snatch From Above the Knee + Overhead Squat
4 x 1 @ 65, 65, 65, 68 %
C
Front Squat
4 x 4 @ 76 %
D
Segmented Snatch Pull
5 x 4 @ 60, 65, 70, 70, 70 %
E
Dumbbell Front Foot Elevated Split Squat
2 x 8
F
Leg Extension
2 x 10
AMRAP
G
Optional conditioning. 10 Minutes, As Many Rounds As Possible (AMRAP) 10 Calorie Row (@Easy-Moderate Pace) 15 Air Squat
A
Warm Up
B
Hang Clean From Above the Knee + Front Squat
4 x 1 @ 65, 65, 68, 68 %
C
Push Press + Power Jerk
5 x 1 @ 55, 60, 60, 65, 65 %
D
Neutral Grip Lat Pulldown
2 x 10
E
Lat Focused Single Arm Cable Row
2 x 10
F
Neutral Grip Dumbbell Curl
2 x 15
Circuit
A
Optional Active Recovery: 3 Rounds: 3:00 Assault Bike (Easy-Moderate) 2:00 Wall Sit (Accumulate) 1:00 Plank (On Hands) :30 Bar Dead Hang 15 Glute Bridge 5 Inchworm"
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
6 x 4 @ 58, 63, 68, 68, 68, 68 %
D
Segmented Clean Pull
5 x 4 @ 63, 68, 73, 73, 73 %
E
Seated Dumbbell Shoulder Press
2 x 10
F
Single Arm Bent Over Rear Cable Fly
2 x 15
G
Single Arm Cable Tricep Pushdown
2 x 15
A
Warm Up
B
Back Squat
3, 5, 5, 5 @ 82.4, _ , _ , _ %
C
Glute Focused Trap Bar Deadlift
2 x 8
D
45 Degree Hip Extension
2 x 15
E
Seated Hamstring Curl
2 x 10
F
Single Leg Glute Kickback
2 x 15
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.
When you join a team you’re getting more than programming, you’re joining an online community.
Move Mountains Lift-4 Day
Move Mountains Lift-4 Day
Move Mountains Lift-4 Day
