Category: Barbell Club

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) […]

Conjugate Strength Monday/Tuesday 1.  Front Squat (8×2 @ 80%) 2.  Snatch (10 min EMOM 10×1) 3.  Snatch High Pull (3×8) 4.  Ring Pushups 4″ (4×10) 5.  Bulgarian Split Squats DBs/KBs (4×10 each) 6.  Banded Face Pulls (1×100) Wednesday/Thursday 1.  Back Box Squat – Single Red Band (Heavy Single) 2.  Front Box Squat – Single Red […]

Conjugate Strength Monday/Tuesday 1.  Snatch (@70% 10×2) 2.  Push Jerk (Same Weight – 5×3) 3.  Front Squat (@75% 10×2) 4.  Front Rack Barbell Bulgarian Split Squat (2×10 each leg) 5.  Flat Bench Single Arm DB Press (2×10 each arm) 6.  Banded Pushdowns (100 Unbroken) Wednesday/Thursday 1.  Clean (@ 70% 10×2) 2.  Earthquake Bar Overhead Press […]

Conjugate Strength Monday/Tuesday 1.  Snatch (15 @ 65%) 2.  Snatch (10 @ 75%) Snatch (5 @ 85%) 3.  Snatch Grip Deadlift (3×5) 4.  Box Squat (1RM) 5.  Box Squat Good Morning (8RM) Wednesday/Thursday 1.  Pause Clean + Split Jerk (20 EMOM – Inc weight every 4 min) Pause above knee cap for 3 count 2.  […]

Conjugate Strength Monday/Tuesday 1.  Snatch (3RM TnG) 2.  Metcon (AMRAP – Reps) Every 20 seconds for 5 min, complete  1 snatch at 75% of above 3RM 3.  Back Box Squat – Single Red Band (5×5 @ 50% + 25%) 4.  Front Squat (1×8 @ 75% ) 5.  Weighted Dips (3×6-8) 6.  Reverse Hypers (2×20) Wednesday/Thursday […]

Conjugate Strength Monday/Tuesday 1.  Front Squat (1RM) 2.  Power Snatch (1RM) 3.  Snatch from High Blocks (10×1) 4.  Russian KB Swing (2×20 + max band) 5.  Bradford Press – Earthquake Bar (2×20) Wednesday/Thursday 1.  Clean High Pull (3×5) 2.  Clean and Jerk (Heavy Single ) 3.  Front Box Squat – Single Red Band (5×5 @ […]

Conjugate Strength Monday/Tuesday 1.  Snatch from High Blocks (6×2) 2.  Snatch – No foot, no hook (10×1) 3.  Double Kettlebell Overhead Walking Lunges (2×10) 4.  Snatch Grip Dimel Deadlifts (3×20 @ 60% of 1RM Snatch) 5.  Weighted Back Extensions (3×6) Wednesday/Thursday 1.  Snatch Pull (3×5) 2.  Snatch (12 EMOM: 3 Snatches (TnG) ) 3.  Hang […]

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 […]

Conjugate Strength Monday/Tuesday 1.  Snatch Pull + Snatch (Build to Heavy Single) 2.  Behind the Neck Snatch Grip Push Press (6×2) 3.  Anderson Front Squats (4×5 @ 70%) 4.  One Arm DB Row (3×10) Wednesday/Thursday 1.  Clean (3@75%,3@78%,2@80%,2@83%,1@85%,1@ 87%,1@90%) 2.  Split Jerk (5×1 Above 80%) 3.  Back Squat (8×2 @ 70%) 4.  Snatch Grip Deadlift […]

Conjugate Strength Monday/Tuesday 1.  Clean Pull + Clean + Jerk (1RM) 2.  Split Jerk (6×2 @ 75%) 3.  Back Box Squat – Single Red Band (Heavy Single) 4.  Chest Supported Flat Bench Rows (2×12) 5.  Banded Thrusters (2×8 Heavy) Wednesday/Thursday 1.  Snatch (10 EMOM: 2 Snatches) 2.  Snatch + OHS (8×1  @ 80% + 5-10#) […]