The Daily Lift By The EMOM Co.

5:00 Machine @ Easy Pace Spend 5:00 Opening Shoulders and Thoracic Spine 3 Rounds at a Warm-Up Pace 10/8 Calorie Fan Bike 15 Hollow Rocks 10 Barbell Good Mornings

Barbell Conditioning and Primer: 3 Sets as a primer: 5 Full Depth Squat Jumps + 20 Single Unders 5 Sets as a primer: 1 High Hang Power Clean + 1 High Hang Squat Clean Load Goal: Light Main Set: Work to a Heavy "top to bottom" clean complex: 1 Above Knee Hang Squat Clean + 1 Below Knee Hang Squat Clean + 1 Touch and Go Squat Clean Same as last week. Inch for around the same weight or a little heavier.

Primer: in 10:00, Work to a heavy complex: 1 Push Press + 1 Split Jerk Load Goal: 90% of 1RM Push Press Then Split Jerk 5 x 2 Load Goal: 85-95% of 1RM Split Jerk The primer of 1 Push Press + 1 Split Jerk is to help you focus on the drive out of the dip and holding connection to the barbell.

4 Super Sets A. Bulgarian Split Squats 5-10 Reps/Leg B. Hip Circle Jump Squats 10 Reps @ 45/35 Barbell Rest 2-3 Minutes Between Sets

Primer: 3 Sets of warm-up complex 5 Snatch Grip Pulls 5 Snatch Grip Hang High Pulls 5 Hang Snatch 5 Snatch Balance Power Snatch From the High Hang Position Main Set: 2 x 3 @ 50% of 1RM Power Snatch 3 x 3 @ 55-65% of 1RM Power Snatch 3 x 2 @ 70-80% of 1RM Power Snatch High hang is from the hip pocket position. Dropped the percentages down from last week. We are going to start from high, and start working back down to the floor.

FLOATING Snatch Grip Pull 3 x 5 Reps @ 90% of 1RM Snatch 3 x 2 @ 100% of 1RM Snatch Floating Snatch Grip pull means after the first rep, as you lower the bar down towards the ground, the barbell never makes contact, it just "floats" right above, as you reverse the momentum and go into the next rep. Keep everything extremely tight and focus on proper positions through the entire pull.

Strict Towel Pull-Ups 3- 4 Sets 5-15 Reps Unweighted Drape a towel over the bar and hold each side. These are in here to help with rope climbs and build both pulling and grip strength

Front Squat Primer: 3 x 8 Zombie Squat (Arms extended in front of you) Load Goal: 50% of 1RM Front Squat Then - 1 x 6 Front Squat @ 75% of 1RM 1 x 5 Front Squat @ 80% of 1RM 1 x 4 Front Squat @ 82.5% of 1RM 1 x 3 Front Squat @ 85% of 1RM 3 x 2 Front Squat @ 90% of 1RM

Deadlift Primer: 1 x 10 @ 45% of 5RM 1 x 8 @ 55% of 5RM 1 x 6 @ 65% of 5RM Deadlift 1 x 16 Reps Load Goal: 70-75% of 1RM

Barbell Glute Bridges 3 x 10-15 Reps Pause for 1 Second at the top of each rep

Strict Press 1 x 10 Reps @ 65% 1 x 3 @ 75% 1 x 8 Reps @ 80% 1 x 6 Reps @ 82.5% 1 x 6 Reps @ 85%

5:00 Machine @ Easy Pace Spend 5:00 Opening Hips, Ankles and Activate Glutes 3 Rounds at a Warm-Up Pace 20 Hip Circle Banded Glute Bridges 10 Alternating Bird Dogs 10 Jump Squats

Back Squat 1 x 8 Reps @ 50% of 1RM 1 x 8 Reps @ 60% of 1RM 1 x 3 Reps @ 75% of 1RM 4 x 3 Reps @ 80%-85%-90%-95% of 1 RM

Reverse Lunge 2 x 10/Leg 3 x 5/Leg Build Across Sets Make these heavy

Barbell Cycling Level 3: For Time 30 Power Cleans (225/155) Every 1:00 including 0:00 10 Wallball Shots (20/14) ____________________ Level 2: For Time 30 Power Cleans (205/145) Every 1:00 including 0:00 10 Wallball Shots (20/14) ____________________ Level 1: For Time 30 Power Cleans (185/125) Every 1:00 including 0:00 8 Wallball Shots (20/14)

5:00 Machine @ Easy Pace Spend 5:00 Opening Lats, Chest, and Thoracic Spine At a Warm-Up Pace 20 box Step Ups 20 Box Jumps With Step Down 20 Burpee Box Jumps

Barbell Cycling Every 30 Seconds for 10:00 1 Squat Snatch load Goal: 70-80% of 1RM Squat Snatch

Romanian/Stiff Leg Deadlift 2 x 10 @ 30-35% of 1RM Deadlift 2 x 8 @ 35-40% of 1RM Deadlift Reach for a stretch in the hamstrings. These are great for loading the posterior with tension, but not a lot of load. The focused targeting of the hamstrings is also a great accessory for the deadlifts and keeping your hammies healthy

Bench Press 1 x 10 Reps 1 x 8 Reps 2 x 5 Reps 1 x 3 Reps Build Across Sets

Barbell Strict Press 2 x 10 Reps @ 60% of 1RM Strict Press 2 x 5 Reps @ 70% of 1RM Strict Press 2 x 3 @ 80% of 1RM Strict Press