The document outlines a 3-week workout tracker for the Power Ignite Advanced program. Week 1 focuses on floor high pulls, loaded beast push-ups, and loaded squat jumps. Week 2 shifts to hang cleans, loaded beast push-ups to burpees, and loaded lunge jumps. Week 3 progresses to snatches, loaded beast push-ups to lateral hops, and skier swings combined with broad jumps. Each week consists of 3 blocks of exercises performed in an EMOM (every minute on the minute) format with increasing reps or time.
The document outlines a 3-week workout tracker for the Power Ignite Advanced program. Week 1 focuses on floor high pulls, loaded beast push-ups, and loaded squat jumps. Week 2 shifts to hang cleans, loaded beast push-ups to burpees, and loaded lunge jumps. Week 3 progresses to snatches, loaded beast push-ups to lateral hops, and skier swings combined with broad jumps. Each week consists of 3 blocks of exercises performed in an EMOM (every minute on the minute) format with increasing reps or time.
The document outlines a 3-week workout tracker for the Power Ignite Advanced program. Week 1 focuses on floor high pulls, loaded beast push-ups, and loaded squat jumps. Week 2 shifts to hang cleans, loaded beast push-ups to burpees, and loaded lunge jumps. Week 3 progresses to snatches, loaded beast push-ups to lateral hops, and skier swings combined with broad jumps. Each week consists of 3 blocks of exercises performed in an EMOM (every minute on the minute) format with increasing reps or time.
Block 1: EMOM (5 Min) Block 1: EMOM (5 Min) Block 1: EMOM (5 Min) Reps 1 Min Reps 1 Min Reps 1 Min SA Floor High Pull 10-10 Hang Clean 5-5 Snatch 5-5 SA Floor High Pull 10-10 Hang Clean 5-5 Snatch 5-5 SA Floor High Pull 10-10 Hang Clean 5-5 Snatch 5-5 SA Floor High Pull 10-10 Hang Clean 5-5 Snatch 5-5 SA Floor High Pull 10-10 Hang Clean 5-5 Snatch 5-5 Block 2: EMOM (5 Min) Block 2: EMOM (5 Min) Block 2: EMOM (5 Min) Reps 1 Min Reps 1 Min Reps 1 Min Loaded Beast Push- Loaded Beast Push- Up to Burpee Lateral Loaded Beast Push-Up 12 Up to Burpee 8 Hop 8 Loaded Beast Push- Loaded Beast Push- Up to Burpee Lateral Loaded Beast Push-Up 12 Up to Burpee 8 Hop 8 Loaded Beast Push- Loaded Beast Push- Up to Burpee Lateral Loaded Beast Push-Up 12 Up to Burpee 8 Hop 8 Loaded Beast Push- Loaded Beast Push- Up to Burpee Lateral Loaded Beast Push-Up 12 Up to Burpee 8 Hop 8 Loaded Beast Push- Loaded Beast Push- Up to Burpee Lateral Loaded Beast Push-Up 12 Up to Burpee 8 Hop 8 Block 3: EMOM (10 Min) Block 3: EMOM (10 Min) Block 3: EMOM (10 Min) Reps 1 Min Reps 1 Min Reps 1 Min Loaded Squat to Squat Loaded Lunge to Skier Swing to Broad Jump 10-10 Lunge Jump 10-10 Jump 10-5 Plank to Bear Hop 15 Side Sit-Throughs 20 Front Sit-Throughs 10 Loaded Squat to Squat Loaded Lunge to Skier Swing to Broad Jump 10-10 Lunge Jump 10-10 Jump 10-5 Plank to Bear Hop 15 Side Sit-Throughs 20 Front Sit-Throughs 10 Loaded Squat to Squat Loaded Lunge to Skier Swing to Broad Jump 10-10 Lunge Jump 10-10 Jump 10-5
Plank to Bear Hop 15 Side Sit-Throughs 20 Front Sit-Throughs 10
Loaded Squat to Squat Loaded Lunge to Skier Swing to Broad Jump 10-10 Lunge Jump 10-10 Jump 10-5 Plank to Bear Hop 15 Side Sit-Throughs 20 Front Sit-Throughs 10 Loaded Squat to Squat Loaded Lunge to Skier Swing to Broad Jump 10-10 Lunge Jump 10-10 Jump 10-5 Plank to Bear Hop 15 Side Sit-Throughs 20 Front Sit-Throughs 10