Conjugate Strength

Tuesday

1. Chair Deadlifts (3×15 Standing every 3rd)

2. Seated Banded Leg Curls (2×8 Holding for 2s)

3. Snatch + OHS (1RM)

4. Snatch High Pull (3×5)

5. Back Rack Bulgarian Split Squat (2×10)

6. One Arm DB Row (3×8)

7. Glute-Ham Raises (3×8)

1. Reverse Micro Mini Front Squat (@75% 10×2

2. Underhand Bent Over Barbell Row (2×10)

3. Power Clean + Power Jerk (1RM)

4. Good Mornings (2×10)

5. Single Leg Barbell Hip Bridges (2×20)

6. Bradford Press – Earthquake Bar (2×30)

7. Banded Face Pulls (2×30)

1. 10 min EMOM
5 Strict HSPU or
5 Deficit HSPU or
5 Earthquake Bar Press

2. Sumo Dimel Deadlifts (@ 30% 3×20)

3. Strict Press Against Single Red Band (1RM)

4. Squat Clean (4×2 – Build across)

5. Power Jerk (4×2)

6. Split Jerk (4×2)