Monday: 5 DB Snatches 70/50 Right , 5 DB Snatches 70/50 Left and 10 strict pull-ups, max rounds in 10 minutes
Tuesday: Griff
Wednesday Paul
Thursday Dips x5
Friday Grace
Saturday OHSQ’s then Medball Clean/Ab Mat sit-up
Conjugate Weightlifters:
Monday Dynamic Effort Upper Body
Duffalo Bar 4 sets close grip, 4 sets regular grip, 55% + 25% bands 8×3
Low Incline Alternating DB’s 4 sets all out
Rocking DB Extensions 5×10
Bench Pull 3×20
Neutral Grip Pulldowns 3×20
Barbell Curls 5×10/side
Tuesday Sleds Work Session
Sleds Work
Dragging
3 trips Forwards Hands below knees
3 Trips Backwards hands tight by shoulders
2 trips Sideways attached at the waist
2 trips holding two 53# KBs in the Front Rack and dragging sled by waist
2 trips holding two 53# KBs overhead and dragging sled by waist
1 trip Zombie Walking hugging a sandbag
3 trips One Handed Farmers Walk
GHD Sit-ups 4×20
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
Wednesday Rest
Thursday Absolute Strength Clean and Jerk
Muscle Clean from 8″ Blocks and push press
Banded SN DL 6×1 90% 4″ Up
SN Pull 5 sets of 3 exertions
Sled Face Pulls 3 Trips
GHD Sit-ups 3×20
Friday Lower Body Accessories
45 Degree Hip Extensions 5×12
Split Squats on Belt Squat, Bar in Front Rack, Bands on the belt Squat, 5×8 /side
Reverse Hypers Regular 180lbs 4 sets
Ankle Weights in belt squat 200x steps
Banded Ab-Mat Sit-ups 60x bigger band
Saturday Special Strengths
Barbell overhead (use 80% of SN), sled around waist 3-4 plates, march 400m, each time you put the bar down, jog back to the gym and do 15 KB swings at 70#
Sunday Rest
Powerlifting Conjugate:
Max Effort LB Monday
Kneeling jumpsx40
Ultra Wide Goodmorning Safety Squat Bar, use the monolift
Belt Squat 5×6, against bands, wear a weight vest and hold a beefy KB in a goblet hold
Inverse Curl Negatives 25x, 3-5 at a time
Hip Extensions 3 sets, wear a vest and hold a weight
Cable Oblique Crunches 3×15/side
Max Effort UB Wednesday
Freak Bar Against Chains K: 2/side
Close Grip 4 Board 5×8
Underhand Lying DB Extensions 2×25
Barbell Bent Over Row 5×15
Wide Mag Grip 5×5
Standing Banded Twists 3 sets of 30/side
Dynamic Effort LB Friday
Cambered Bar Low Box Normal Stance K: Orange and Mini +
Speed deads 175 w/ 1″ and micro bands 20 singles
Inverse Curl Negatives 25x
Sideways Sled Marching 200m K: 2
Cable Pulldown Abs 3×30
Dynamic Effort UB Saturday
Straight Bar 8×3 Bands K: 75 K: Micro band
Push-Ups with a 45# plate on your back, 3 sets all out
Incline Elbows Out DB’s 3 sets
Ring Row feet on Box 5x Max Reps
100 Pull Aparts 1″ Band
Lying DB Rotators 3x burning/side
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