Conjugate Strength
Tuesday
1. Chair Deadlifts (3×15 Standing every 3rd)
2. Seated Banded Leg Curls (2×8 Holding for 2s)
3. Snatch + OHS (1RM)
4. Snatch High Pull (3×5)
5. Back Rack Bulgarian Split Squat (2×10)
6. One Arm DB Row (3×8)
7. Glute-Ham Raises (3×8)
Thursday
1. Reverse Micro Mini Front Squat (@75% 10×2
2. Underhand Bent Over Barbell Row (2×10)
3. Power Clean + Power Jerk (1RM)
4. Good Mornings (2×10)
5. Single Leg Barbell Hip Bridges (2×20)
6. Bradford Press – Earthquake Bar (2×30)
7. Banded Face Pulls (2×30)
Sunday
1. 10 min EMOM
5 Strict HSPU or
5 Deficit HSPU or
5 Earthquake Bar Press
5 Strict HSPU or
5 Deficit HSPU or
5 Earthquake Bar Press
2. Sumo Dimel Deadlifts (@ 30% 3×20)
3. Strict Press Against Single Red Band (1RM)
4. Squat Clean (4×2 – Build across)
5. Power Jerk (4×2)
6. Split Jerk (4×2)