Aimee's Ladies

Aimee's WARM-UP day #1

This is only an example warm-up. 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. ---- 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

3 x 1 @ 70 %

Block Clean

3 x 1 @ 70 %

Pause Front Squat + Front Squat

3 x 2 @ 70 %

Optional Successories day #1

OPTIONAL SUCCESSORIES day #1 not for time, nice and easy pace. You can do these as a circuit, or complete one exercise before moving to the next 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

Jerk (Split Jerk)

3 x 2 @ 70 %

Power Snatch

3 x 3 @ 65 %

Power Clean

3 x 2 @ 70 %

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

Clean Pull + Clean + Jerk

3 x 3 @ 70 %

Block Snatch

3 x 1 @ 73 %

Snatch Press

3 x 3

Front Squat

3 x 2 @ 70 %

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

Dip Snatch

3 x 2 @ 50 %

Scarecrow Clean + Muscle Clean

3 x 4

Push Press + Power Jerk + Jerk

3 x 3 @ 55 %

Back Squat

3 x 3 @ 70 %

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)

Aimee's WARM-UP Day #5

2-3 sets Quadruped Lateral Crawl ~15m/side 5 quadruped shoulder CARS ea/side Alternating Cobra Cossack Squat x 5-8/leg (nice and slow and controlled down) 45 second Russian baby makers 5 Steps ea/leg Perfect Stretch Walk

Muscle Snatch

3, 3, 2, 2

Snatch

3 x 1 @ 75 %

Clean & Jerk

2 x 2 @ 75 %

Floating Clean Pull

2 x 2 @ 85 %

Optional Successories DAY #5

OPTIONAL SUCCESSORIES Day #5 3 rounds: nice easy pace, not for time 10 monster walk forward 10 monster walk backward 4-10 single arm KB L crunch ea/side 5-10 DB weighted step-ups each leg