Monday: Repeat 18.1 or 21-15-9 Hang Sq Snatch 95/65, Burpees over Bar ***TDE: 30 wall squats***

Tuesday: Back Squat x3 ***TDE: 3 minutes in a plank***

Wednesday: 15 GHD Sit-up, Row 250m, 35 DBLU, trade rounds 4 each ***TDE: 30 burpees***

Thursday: Push press for max 5 ***TDE: 30 push ups***

Friday:18.2 ***TDE: 30 wall squats***

Saturday: Deadlift x5 *** subject to change  ***TDE: 3 minutes in down dog***

Sunday: ***TDE: 30 wall squats, 30 burpees***


Weightlifting Conjugate:

Monday: Lower Body Accessories

Sumo Stiff SN DL 5×5 Leg Press 3×30

Reverse Hypers Angle 270lbs 3 sets

Banded “Running” Hammy Curls 4×50

L-Sit Holds accumulate 90 seconds


Tuesday: Max Effort Upper Body

Close Grip Pin Press 10 Middle Grip -MultiGrip Bar (MGB)

Flat DB Bench go heavy 5’s we’ve got 100’s and 125’s

Seated Cable Row 5×10 band it

Wide Mag Grip 5×5


Wednesday: Upper Body Accessories

Wobble Seated Military 150x

Jerk Landing Position, split and bar overhead 5 sets of 3 exertions

Single DB Overhead triceps 5×20

Rope Cable Extensions 5×10

Archer Pull-Ups do 25/side

Lying Rear Delts DB 5×20


Thursday: Rest

Friday: Speed Strength Clean and Jerk

Clean from 4″ Blocks and jerk 4×2 45%, 4×2 50%, 4×2 55% all + 25% Bands

Clean against bands, follow with 20×1 log jerk, build to heavier

Clean Pulls against Bands 20×1 50% of best clean, +25% bands

Kneeling w/ DB’s 40 jumps

Easy Hypers 5×30

Frontal Plane Raises 6×12


Saturday: Absolute Strength Snatch

Power Snatch from 8″ Blocks

Overhead Squat work to Max

Press right at Chest at the shoulders 5 sets of 3 exertions

KB Shot Puts 5×20 throws

Reverse Hypers 180lbs 5×12


Sunday: Rest


Powerlifting Conjugate:


Holding DB’s at the shoulders

Lightened Method Deadlift Sumo set up the pads correctly in the rack

Zercher Squat 5×3, go heavy Inverse

Curl Negatives 25x, 3-5 at a time

Reverse Hypers 3×20

One Handed Farmers Walk 3 trips/side



Regular Grip Pin Press Straight Bar against bands J: 1” K: Micro Doubled Same as for Rack Pull Deadlifts

Max Reps 135/85 in 3 Minutes

Elbows Out DB Extensions 3×15

T-Bar 5×15 lightened method with a monster mini

Wide Mag Grip 5×10

Sledge Hammer Sideways 5×12/side, slam it HARD


40 seated jumps Holding DB’s at the shoulders

Reverse Hypers 5×10

L-Sit Holds 10 Max Effort Holds

Lying MedBall Between Feet 200x

Triceps extension with A band Do 100-200 of them


Normal Stance, Straight Bar Box Squat with Chains 12×2 with K: 120 and 2 chainz

Belt Squat Deadlifts w/ Bands 5 sets of 4

Strict Reverse Hypers 5 sets

Bandy Side Step Ups 100x

GHD Sit-ups 5×20



Duffalo Bar Straight Weight 8×3, K: 95

Underhanded Grip Banded Bench 5 sets

Lightened JM Press 5 sets

Low Row on the Belt Squat 5×8

100 Barbell Rows 95/65

Band Rotators 3x burning/side