Monday: 10 to 1 Ring Dip, 1 to 10 Power Snatches
Tuesday: Front Squat x1
Wednesday: “Jackie”
‘Thursday Masters Qual 1
Friday: Masters Qual 2
Saturday Masters Qual 3/4 Team Mash-Up!
Weightlifting Conjugate:
Monday:Upper Body Accessories
Ring Dips 5×8
Press Sticking Point at the forehead 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
Single Arm Cable Row 5×12
Standing Bandy 3×30
Tuesday: Rest
Wednesday: Speed Strength Clean and Jerk
Below Knee Hang Clean and jerk 4×2 70%, 4×2 75%, 4×2 80%
Banded Sumo DL 20×1 55 of best Sumo DL +25% bands
40 seated jumps: DB’s to Jerk Ankle
Weight+Ball Strict Hypers 200x
Weighted Pass Throughs 50x
Thursday: Sleds Recovery Session
Sleds Recovery
Dragging:
4 trips Forwards
4 trips Backwards
2 trips Sideways
1 trip x
-Rows
-Chest Presses
-Extensions
-Curls
-Ab Twists
-Pull-Throughs
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
Below Knee Hang Snatch w/pause
Chain Bench Press 7×1 90%
Single Arm Allen Lift 5×15
Reverse Hypers 180lbs 5×12
Saturday: Dynamic Effort Lower Body
Straight Bar on Back, Box Squat 12×2 with 50% +25% Chains, wide stance
20×1 Sumo Speed Pulls 50%+25%Bands
45 Degree Inverse Curls 5 sets all out
Belt Squat Marching 400 steps, micro around ankles
Angle 180lbs 4 sets
Banded Ab Mat Sit-ups 4×25
Sunday: Rest
Powerlifting Conjugate:
Monday Max Effort:
Barbell on Back, 40 seated jumps
Parallel Box Squat Against Chains J: 4/side K: 2/side Duffalo Bar
45 degree GHD Barbell Hip Extension 5×8
Inverse Curl Negatives 25x, 3-5 at a time
Reverse Hypers 5×8, go heavy strain hard
Barbell Side Bends 7×5
Wednesday:
MultiGrip Bar Middle Grip Against Bands K: Mini
Close Grip 2 Board 5×3
Elbows Out DB Extensions 3×15
T-Bar 5×5 lightened monster mini
Overhanded Straight 5×10
KB Shot Puts, rig up right, reverse it hard!
Thursday:
Barbell on Back Reverse Hypers 3×30
L-Hang Holds 10 Max Effort Holds
Ankle Weights in Belt Squat 200x
Bandy Triceps: Do 100-200 of them
Friday:
SSQ Blue band + 250, K orange and mini + 135 12×2
Sumo Speed Dead’s K: 160 w/ 1″ and micro bands 20 singles
Strict Reverse Hypers 5 sets
Belt Squat Marching 400 steps
GHD Sit-ups 5×20
Saturday:
Freak Bar 8×3 K: 55 and 1 Chain
Decline DB Press 4 sets
Underhanded DB’s 4 sets
Barbell One Armed Row 5×8/side
100 Jumping Pull-ups
Band Rotators 3x burning/side
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