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#Mbfa Tracker Sheets4

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.

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dds
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279 views1 page

#Mbfa Tracker Sheets4

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.

Uploaded by

dds
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Tracker Sheet

Power Ignite Advanced

Week 1 Week 2 Week 3


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

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