Conjugate Strength
Monday/Tuesday
1. Snatch (2RM )
2. Banded Back Squat – Single Red (1RM)
3. Anderson Back Squat (4×5 @ 70%)
4. Shoulder Press (8RM)
5. Weighted Back Extensions (3×10)
Wednesday/Thursday
1. RDL + Hang Clean + Jerk (8×1 Build Across) (RDL video below)
2. Back Squat (6×2 @ 75%)
3. Overhead Squat (1×8 @ 75%)
4. Push Jerk Against Single Orange (4×3 @ 50% + 25%)
5. Push Press (1×8 @ 75%)
Open Gym
1. Single Leg Box Jump (1RM – log weaker leg )
2. Clean Deadlift (Heavy Single – 6 sets or less)
3. Snatch Grip Deadlift (Heavy Single – 6 sets or less)
4. Single Leg Barbell Deadlift (2×8)
5. Single Leg Barbell Hip Bridge from Bench (2×20)
6. Reverse Hypers (1×30 @ 50% of 1RM DL)