***ATTENTION!!! GYM CLOSED SATURDAY FOR POWERLIFTING MEET!!!***
Stoked for this. Here we go!
Monday Power Snatch for max 2
Tuesday 21-15-9 hang Squat Clean 75/55, box jump 24/20
Wednesday: 12 minutes AMRAP of 7 military press 115/75, 7 ring dips, 14 knees to elbows
Thursday Rankel
Friday: Daniel
Saturday: Closed for powerlifting Meet!!!
Conjugate:
Monday: Lower Body Accessories
Sumo Stiff SN DL 5×8
Lateral Step-Up, go weak side for max slow strict reps, then match the strong side, 3 times
Reverse Hypers Angle 270lbs 3 sets
Zombie Sled Walks 2 trips Holding Sandbag in front
Ab Wheel Roll-outs 5x Max Reps, do better
Tuesday: Max Effort Upper Body
Wednesday: Upper Body Accessories
Thursday: Rest
Friday: Speed Strength Clean and Jerk
Clean from 8″ Blocks And 2 jerks 4×2 (4 jerks) 70%, 4×2 (4 jerks) 75%, 4×2 (4 jerks) 80%
Chain SN High Pull 20×1 45% of best clean+25% chain
40 seated Jumps holding 2 MB’s
GHD Facedown Holds accumulate 10 minutes hold something
Rear Delt Flyes Seated 6×20
Saturday: Absolute Strength Snatch
Power Snatch
Heaving Snatch Balance
Isometrics Press top 1/4 3 sets of 5 exertions
KB Shot Puts 5×20 throws
Reverse Hypers 180lbs 5×12
Sunday: Rest
Powerlifting Conjugate:
Monday:
40 Jumps Wearing Ankle weights and holding DB’s
Close Stance Goodmorning Safety Squat Bar Concentric Only J:12 K:11
Belt Squat 5×6, against bands Split Squats 3×8, lightened method
Reverse Hypers 3×10
Cable Oblique Crunches 3×15/side
Friday: Dynamic Effort Lower Body
Cambered Bar Low Box Normal Stance K: Orange and Mini + 125
Speed Pulls 175 w/ 1″ and micro bands 20 singles
Glute Ham Raises 5 sets
Belt Squat Marching 400 steps, band it up, get serious
GHD Sit-ups 5×20
Saturday:
Duffalo Bar Straight Weight 7×3, K: 105
Push-Ups 3 sets all out
Incline Elbows Out DB’s 3 sets
Banded T-Bar 5×12
100 Barbell Rows 65#
Shoulder Horn 3x burning/side
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