Conjugate Strength
Monday/Tuesday
1. Banded Deadlift (1RM)
2. Overhead Squat (6×3)
3. Power Snatch (@70% 10×2)
4. Shoulder Press (8RM)
5. Back Extensions (3×10)
6. Earthquake Bar Bench (Wide Grip, 3×30, Hold 10s at top every 10 reps )
Wednesday/Thursday
1. Back Box Squat – Single Red Band (@ 50% 10×2)
2. Push Press (1RM)
3. Banded Squat Clean – Single Orange (@ 70% 10×1)
3. Banded Squat Clean – Single Purple (@70% 10×1)
4. Overhead Walking Lunges (3×10 Each Max Weight)
5. Single Leg Reverse Hypers (4×15 Each)
6. Close Grip Pushups to 4″ Board (3×20 or more)
Open Gym
1. Snatch Pull + Snatch (80-85×2+1×5 sets)
2. Power Clean + Push Press + Jerk (70-80×1+1+1×5 sets)
3. Farmer’s Carry (4×1)
4. Snatch Pull (105x2x3 sets) – 1 sec pause at knee during pull