Monday: 35 Pull-ups, 40 double unders, 20 chest to bar pull-ups, 70 double unders, 10 bar muscle-ups, 100 double unders for time, boom!
Weightlifting Conjugate:
Monday: Lower Body Accessories
Squat Mornings Safety Squat Bar 5×8
Leg Press 3×30
Reverse Hypers Angle with Bands 180lbs 2 1” Bands 3 sets
Ankle Weight Hamstring curls on Cheese Mat 10 min
L-Sit Holds accumulate 2 minutes
Tuesday: Max Effort Upper Body
Full On Bench Press 1 Rep Max
Low Incline Lightened 1″Bench Press -Heavy 8
T-Bar 5×15 lightened method with a monster mini
Medium Supine Mag Grip 5×8
Wednesday: Upper Body Accessories
Bottoms Up Press max reps off hand (no more than 8 reps) match it with strong side, 5 times
Press top 1/4 above the head a few inches 5 sets of 3 exertions
Elbows Out DB Extensions 3×15
Strict DB Kickbacks 3×20
GHD DB’s 5×20
100 Jumping Pull-ups
Thursday: Rest
Friday: Speed Strength Clean and Jerk
Mid Thigh Hang Power Clean w/pause 4×2 70%, 4×2 75%, 4×2 80%
Banded SN Grip 20×1 60% of best Snatch +25% bands
40 jumps Vest + PVC SN
Easy Hypers 5×30
Single Arm Rear DB Flyes 6×20
Saturday: Absolute Strength Snatch
Mid Thigh Hang Snatch Banded OHSQ use 1” bands, go for Max
Turn Around in Dip bar in front rack, 5 sets of 3 exertions
Standing Banded Twists 3×30/side
Back Extensions 100x
Sunday: Rest
Powerlifting Conjugate:
Monday:
Weighted Vest use your arms 4”
Deadlift Against bands K: 1 1”
Leg Press 5×8, go heavy
Split Squats 3×8, lightened method
Reverse Hypers 3×10
One Handed Farmers Walk 3 trips/side
Wednesday:
Regular Grip 4 Board Straight Bar
Low Incline Lightened 1″ Bench Press -Heavy 8
Bandy Triceps 100x
DB Rows 5×12
Medium Supine Mag Grip 5×8
MedBall Shot Puts 5×8/side throw it hard
Thursday:
40 jumps Weighted Vest use your arms
Reverse Hypers 5×12
L-Sit Holds 10 Max Effort Holds
Banded hammy curls 200x
Triceps 100-200 of them
Friday:
Duffalo Bar: K 120 + 2 chainz
Belt Squat Deadlifts w/ Bands 5 sets of 4
Banded Hip Extension 5 sets
Sideways Sled Marching 200m K: 2
Cable Pulldown Abs 4×25
Saturday:
Multi Grip Bar w/Bands: 8×3 K: 55 Micro Bands
Underhanded Grip Banded Bench 5 sets
Lightened JM Press 5 sets
Standing KB Rows 3×30
100 Lying Bandy Sweeps
Shoulder Horn 3x burning/side
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