Conjugate Strength
Tuesday
1. Back Box Squat – Single Red Band (@ 55% + 25% 10×2)
2. Clean (Build to 90% 5×1)
3. Muscle Snatch (5×5)
4. Banded Deadlift (Heavy Single – 5 working sets or less)
** Green Band: > 300 # conventional DL
** Blue Band: < 300 # conventional DL
** Blue Band: < 300 # conventional DL
5. Incline DB Press (3×8)
Thursday
1. Hang Snatch (2RM)
2. Snatch Pull (3×5 @ 90%)
3. Push Jerk Against Single Orange (@ 50% + 25% 8×3)
4. Banded Thrusters (3×8 – Build Across)
(This setup might be better than ours. Give it a try if you like.)
5. Metcon (Time)
3 RFT:
30 Bradford Press (15/7.5 kbs)
30 GHD Thumbs Down Rear Delt Raises (10/5 plates)
30 Bradford Press (15/7.5 kbs)
30 GHD Thumbs Down Rear Delt Raises (10/5 plates)
Sunday
1. Sotts Press – Front Rack (5×3)
2. Front Rack Reverse Lunge (3×8 Each)
3. Underhand Bent Over Barbell Row (3×10)
4. Sweatt Shrugs (3×8)
5. Chest Supported Flat Bench Rows (3×12)
6. Single Leg Barbell Hip Bridges (3×15)