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
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

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



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!



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



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



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