Conjugate Strength

Tuesday

1. Banded Back Squat – Single Red (1RM – no box)

1. Banded Back Squat – Double Orange (1RM – no box)

2. Orange band is doubled up to DB’s on the ground. One band per side of barbell.

3. 2″ Deficit Banded Clean Speed Pulls (@ 40% 8×1)

4. Squat Clean (@ 75% 10×1)

5. GHD Back Extension plus Snatch Grip DL (2×12)

6. Barbell Lateral Step Ups (2×12)

7. Barbell Hip Bridges (3×15)

1. Back Box Squat – Single Red Band (@ 60% + 25% bands 8×2)

1. Back Box Squat + Double Orange Bands (@60% + 25% bands 8×2)

2. Snatch Balance (4×3)

3. 2″ Deficit Snatch (1RM)

4. Split Jerk (@ 70% 8×1)

5. Push Press Against Single Orange (6RM)

6. Weighted Ring Row (2×5)

1. Front Squat (3×3)

2. High-Hang Snatch (6×1)

3. High-Hang Clean (6×1)

4. Glute-Ham Raises (4×4 (Weighted if possible))