Monday: Repeat 18.1 or 21-15-9 Hang Sq Snatch 95/65, Burpees over Bar ***TDE: 30 wall squats***
Tuesday: Back Squat x3 ***TDE: 3 minutes in a plank***
Wednesday: 15 GHD Sit-up, Row 250m, 35 DBLU, trade rounds 4 each ***TDE: 30 burpees***
Thursday: Push press for max 5 ***TDE: 30 push ups***
Friday:18.2 ***TDE: 30 wall squats***
Saturday: Deadlift x5 *** subject to change ***TDE: 3 minutes in down dog***
Sunday: ***TDE: 30 wall squats, 30 burpees***
Weightlifting Conjugate:
Monday: Lower Body Accessories
Sumo Stiff SN DL 5×5 Leg Press 3×30
Reverse Hypers Angle 270lbs 3 sets
Banded “Running” Hammy Curls 4×50
L-Sit Holds accumulate 90 seconds
Tuesday: Max Effort Upper Body
Close Grip Pin Press 10 Middle Grip -MultiGrip Bar (MGB)
Flat DB Bench go heavy 5’s we’ve got 100’s and 125’s
Seated Cable Row 5×10 band it
Wide Mag Grip 5×5
Wednesday: Upper Body Accessories
Wobble Seated Military 150x
Jerk Landing Position, split and bar overhead 5 sets of 3 exertions
Single DB Overhead triceps 5×20
Rope Cable Extensions 5×10
Archer Pull-Ups do 25/side
Lying Rear Delts DB 5×20
Thursday: Rest
Friday: Speed Strength Clean and Jerk
Clean from 4″ Blocks and jerk 4×2 45%, 4×2 50%, 4×2 55% all + 25% Bands
Clean against bands, follow with 20×1 log jerk, build to heavier
Clean Pulls against Bands 20×1 50% of best clean, +25% bands
Kneeling w/ DB’s 40 jumps
Easy Hypers 5×30
Frontal Plane Raises 6×12
Saturday: Absolute Strength Snatch
Power Snatch from 8″ Blocks
Overhead Squat work to Max
Press right at Chest at the shoulders 5 sets of 3 exertions
KB Shot Puts 5×20 throws
Reverse Hypers 180lbs 5×12
Sunday: Rest
Powerlifting Conjugate:
Monday:
Holding DB’s at the shoulders
Lightened Method Deadlift Sumo set up the pads correctly in the rack
Zercher Squat 5×3, go heavy Inverse
Curl Negatives 25x, 3-5 at a time
Reverse Hypers 3×20
One Handed Farmers Walk 3 trips/side
Wednesday:
Regular Grip Pin Press Straight Bar against bands J: 1” K: Micro Doubled Same as for Rack Pull Deadlifts
Max Reps 135/85 in 3 Minutes
Elbows Out DB Extensions 3×15
T-Bar 5×15 lightened method with a monster mini
Wide Mag Grip 5×10
Sledge Hammer Sideways 5×12/side, slam it HARD
Thursday:
40 seated jumps Holding DB’s at the shoulders
Reverse Hypers 5×10
L-Sit Holds 10 Max Effort Holds
Lying MedBall Between Feet 200x
Triceps extension with A band Do 100-200 of them
Friday:
Normal Stance, Straight Bar Box Squat with Chains 12×2 with K: 120 and 2 chainz
Belt Squat Deadlifts w/ Bands 5 sets of 4
Strict Reverse Hypers 5 sets
Bandy Side Step Ups 100x
GHD Sit-ups 5×20
Saturday:
Duffalo Bar Straight Weight 8×3, K: 95
Underhanded Grip Banded Bench 5 sets
Lightened JM Press 5 sets
Low Row on the Belt Squat 5×8
100 Barbell Rows 95/65
Band Rotators 3x burning/side
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