Monday: “Cindy ”
Tuesday: OHSQ Workshop and lifting
Wednesday: Run, And DB push jerks
Thursday: Deadlifts and wall ball shots
Friday: 50 doubles, 5 Turkish get-ups, 25 backwards lunges, 5 rounds for time
Saturday: TEAM WORKOUT recruit your favorite buddy!
Conjugate Weightlifting:
Monday: Lower Body Accessories
GHR 5×8 Lateral Step-Up, go weak side for max slow strict reps, then match the strong side, 3 times
Reverse Hypers Single Legged with Bands 90lbs and 2×1” 4 sets
Ankle Weight Hamstring curls on Cheese Mat 10 min
Ab Wheel Roll-outs 5x Max Reps
Tuesday: Max Effort Upper Body
Regular Grip Pin Press 14 -SB
Seated DB Military Press Heaviest 8, 3 sets
Barbell Bent Over Row 5×12
Overhanded Straight 5×10
Wednesday: Upper Body Accessories
See-Saw Press work to best 8 (4/side) then 4 more sets at that weight
Press right at Chest at the shoulders 5 sets of 3 exertions
Straight Bar Cable Pressdowns 5×10
Underhand Lying DB Extensions 3×25
Single Arm Cable Row 5×10
Standing Bandy 3×30
Thursday: Rest
‘Friday: Speed Strength Clean and Jerk
Banded Clean no jerk 4×2 45%, 4×2 50%, 4×2 55% all + 25% Bands
Follow with 20×1 pause jerks 80%
Banded Sumo DL 20×1 50 of best Sumo DL+25% bands
Barbell on Back, 40 seated jumps
GHD Facedown Holds accumulate 10 minutes hold something
DB Lat Raises 6×15
Saturday: Absolute Strength Snatch
High Hang Snatch
Pressing Snatch Balance work to Max
Press top 1/4 above the head a few inches 5 sets of 3 exertions
MedBall Shot Puts 5×20/side
Hip and Back Extensions 75x
Sunday: Rest
Powerlifting Conjugate:
Monday:
40 seated jumps Wearing Ankle weights and holding DB’s
Low Box Narrow Stance Back Squat -SSQ
Leg Press 5×8, go heavy
Split Squats 3×8, lightened method
Reverse Hypers 3×10
One Handed Farmers Walk 3 trips/side
Wednesday:
Floor Press Multi Grip Bar
Multigrip 2 Board for 5×5
Belt Squat SkullCrusher 5×8
Seated Cable Row 5×12 band it
Medium Mag Grip 5×5
Single Arm Allen Lift 5×15, use a sizable DB
Thursday:
40 seated jumps Wearing Ankle weights and holding DB’s
Reverse Hypers 5×8
L-Hang Holds 10 Max Effort Holds
Reverse Hypers Lying MedBall Between Feet 200x
Triceps extensions: Do 100-200 of them
Friday:
Cambered Bar Low Box Normal Stance K: Orange and Mini + 105
Speed Pulls 160 w/ 1″ and micro bands 20 singles
Glute Ham Raises 5 sets
Bandy Side Step Ups 100x
Banded Ab Mat Sit-ups 5x Max Reps
Saturday:
Straight Bar 8×3 Bands K: 70 K: Micro band
4 sets alternating DB’s bench press K:40’s
DB Kickbacks Palms Down 4 sets
Ring Row feet on Box 5x Max Reps
100 Pull Aparts 1″ Band
Lying DB Rotators 3x burning/side
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