Conjugate Strength
Tuesday
1. Banded Back Squat – Single Red (1RM – no box)
1. Banded Back Squat – Double Orange (1RM – no box)
2. Orange band is doubled up to DB’s on the ground. One band per side of barbell.
3. 2″ Deficit Banded Clean Speed Pulls (@ 40% 8×1)
4. Squat Clean (@ 75% 10×1)
5. GHD Back Extension plus Snatch Grip DL (2×12)
6. Barbell Lateral Step Ups (2×12)
7. Barbell Hip Bridges (3×15)
Thursday
1. Back Box Squat – Single Red Band (@ 60% + 25% bands 8×2)
1. Back Box Squat + Double Orange Bands (@60% + 25% bands 8×2)
2. Snatch Balance (4×3)
3. 2″ Deficit Snatch (1RM)
4. Split Jerk (@ 70% 8×1)
5. Push Press Against Single Orange (6RM)
6. Weighted Ring Row (2×5)
Saturday (During an Open Gym or Free Time)
1. Front Squat (3×3)
2. High-Hang Snatch (6×1)
3. High-Hang Clean (6×1)
4. Glute-Ham Raises (4×4 (Weighted if possible))