Here we go guys!!
Monday: Sumo Deadlift High Pulls And Bar Muscle-ups, jumping ones sound fun too!! ***TDE: 30 wall squats***
Tuesday! Back Squats 5×5 ***TDE: 30 Burpees***
Wednesday Press for heavy, Ski Erg, and abs… ***TDE: 50 glute brides***
Thursday: Run and Back Extensions with Rest! ***TDE: 30 push-ups***
Friday: Hang Squat Cleans and Handstand Push-ups, tough little couplet! ***TDE: 30 wall Squats
Saturday Team Workout! Teams of 2, alternate Rounds, DB Thrusters DB Lunges (one DB in each hand, just like the Thruster), Mountain Climbers, and the buddy does their round, then reps go down and keep trading until you’re done! ***TDE: 2 Minutes each side, side plank***
Sunday: ***TDE: 30 burpees***
Conjugate Weightlifting Program:
Monday: Lower Body Accessories
Squat Mornings Safety Squat Bar 5×5
Lateral Step-Up, go weak side for max slow strict reps, then match the strong side, 3 times
Reverse Hypers Angle with Bands 180lbs 2 1” Bands 3 sets
Walking Bar GM’s 2 trips w/ safety squat bar
Ab Wheel Roll-outs 5x Max Reps
Tuesday: Max Effort Upper Body
Close Grip 1 Board w/ 4 Chains/side -SB
Close Grip 5 Board 3×12
DB Rows 5×8
Close Mag Grip Pulldowns 5×5
Wednesday: Upper Body Accessories
Bottoms Up Press max reps off hand (no more than 8 reps) match it with strong side, 5 times
Turn Around in Dip bar in front rack, 5 sets of 3 exertions
Hammer Grip Bar Lying Extensions with a band at angle to floor 5×15
Low Incline DB Extensions 5×8 GHD
DB’s See-Saw Row 5×20/side
“100 Pull Aparts 1″” Band”
Thursday: Rest
Friday: Speed Strength Clean and Jerk
Mid Thigh Hang Clean and Jerk 4×2 45%, 4×2 50%, 4×2 55% all + 25% Bands Clean against bands, follow with:
20×1 Concentric Jerks at 70% of best jerk
Panda Pulls 10×2 70% SN
Vest GHD Facedown Holds accumulate 10 minutes hold something
Weighted Pass Throughs 50x
Saturday: Absolute Strength Snatch
Below Knee Hang Power Snatch w/pause
Snatch Balance 6×1 90%
Jerk Landing Position, split and bar overhead 5 sets of 3 exertions, isometrics
Standing Banded Twists 3×30/side
Back Extensions 100x
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