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:


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



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



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


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



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