18.4 is this week!!  Two names and two heavy days!  Big Week Team!

Monday: Back Squat

Tuesday Helen

Wednesday: Elizabeth

Thursday: Pull-up 1 RM, Ski erg and GHD sit-up conga line (1 round per person)

Friday: 18.4

Saturday: Adam Brown, yes it’ll be a team version and scaled at that!


Weightlifting Conjugate Workouts:

Monday: Upper Body Accessories

Ring Dips 5×5, that means use weight on a belt

Rest week on isometrics

Diamond Push-ups 75x

Bandy Triceps 100x

Archer Pull-Ups do 30/side

Lying Rear Delts DB 5×20


Tuesday: Rest


Wednesday: Speed Strength Clean and Jerk

Muscle Clean from 8 Blocks and push press  4×2 70%, 4×2 75%, 4×2 80%

Clean Pulls against Bands 20×1 55% of best clean, +25% bands

40 Seated Jumps Vest + Ankles

Face Up Holds accumulate 10 minutes with weight, lying on back spanning two benches

Seated Seated DB “Cleans” 4×20


Thursday: Sleds Recovery Session

Sleds Recovery
4 trips Forwards
4 trips Backwards
2 trips Sideways
1 trip x
-Chest Presses
-Ab Twists

Pushing Sled:
10x 40m Runs, load up something fairly light, rest 1 minute between efforts
GHD Sit-ups 5×20

Quick reminder guys, I know sledding outside sucks, but it’s good stuff. Also, use the worst plates you can find, the Gold’s Gym ones, the BFCO black ones, and then there’s a 35 floating around too. Thanks


Friday: Absolute Strength Snatch

Snatch from 4 Blocks

Chain Press 7×1 90% of old chain press max

Isometrics Press Sticking Point at the forehead 5 sets of 3 exertions

Walking Resist Twist w/ Band 5×5 trips

Back Extensions 100x


Saturday: Dynamic Effort Lower Body

Cambered Bar on Back, Box Squat, 12×2 40% of Straight Bar Max, Bands to Front 25%, wide stance

20×1 Sumo Speed Pulls 50%+25%Bands

Glute Ham Raises, put a 45lb plate under the back of the GHD, 5 sets all out

Seated Bandy Abduction 200x 1” band

Reverse Hypers Regular 180lbs 4 sets

GHD Sit-ups 4×25

Sunday: Rest


Powerlifting Conjugate Workouts:

Monday: Max Effort Lower Body

Wearing a weighted Vest + taking DB’s from hang to clean during the jumping motion Concentric Back Squat  K: 13 -Straight Bar (SB)

Lightenened Method Straight Bar GM 5×5 70%

Glute Ham Raises 5 x max reps

Reverse Hypers 3×20

Ghd Side Bends w/ Band 5×12/side


Wednesday: Max Effort Upper Body

2 Board Bench Press against bands K: Micro Wide Grip -MultiGrip Bar

Close Grip 3 Board 3×12

Bandy Triceps 100x

DB Rows 5×10

Pull-ups 5×5

Walking Resist Twist w/ Band 5 sets of 5 exertions


Thursday: Extra Session

Wearing a weighted Vest + taking DB’s from hang to clean during the jumping motion

Reverse Hypers 5×15

Weighted Planks w/ Belt Accumulate 5 Minutes

Lying Ankle Weights 10 minutes

Bandy Extensions: Do 100-200 of them


Friday: Dynamic Effort Lower Body

Normal Stance, Straight Bar Box Squat with Chains 10×2 with K: 165and 2 chainz

Belt Squat Deadlifts w/ Bands 5 sets of 4

Banded Hip Extension 5 sets

Seated Bandy Abduction 100x

Cable Pulldown Abs 4×25


Saturday: Dynamic Effort Upper Body

Duffalo Bar Straight Weight 7×3,K: 105

Fat Bar Floor Press w/ chainz 3 sets

Hammer Bar Skullcrushers 3 sets

Banded Seated Row 5×12

100 Bandy Sweeps

Shoulder Horn 3x burning/side