Conjugate Strength
Tuesday
1. 10 Snatches at 50% – Rest 1 min
10 Snatches at 55% – Rest 1 min
10 Snatches at 60% – Rest 1 min
10 Snatches at 65% – Rest 1 min
10 Snatches at 70% – Rest 1 min
10 Snatches at 75%
Time Cap: 30 min
Goal is Max Volume
10 Snatches at 55% – Rest 1 min
10 Snatches at 60% – Rest 1 min
10 Snatches at 65% – Rest 1 min
10 Snatches at 70% – Rest 1 min
10 Snatches at 75%
Time Cap: 30 min
Goal is Max Volume
2. Banded Squat Clean – Single Red (5×2 Build Across )
3. Anderson Front Squats (6RM)
4. Bent Over Row (2×8)
5. Seated Bent Over Rear Delt Flyes (2×25)
Thursday
1. Clean (10×1)
2. Push Press (2RM)
3. Front Box Squat – Single Red Band (6×2 @ 55% + 25%)
4. Overhead Squat (1×8 @ 75% + 5# or 1RM )
If you failed the 1×8 last week, then 1RM
5. Clean Grip Dimel Deadlifts (2×20 @ 50% of 1RM Clean)
6. 3 Rounds
50m Earthquake Bar Overhead Walk
10 Pistols
50m Earthquake Bar Overhead Walk
10 Pistols
Sunday
1. Snatch from High Blocks (1RM)
2. Strict Press Against Single Orange (6×3 @ 50% + 20% )
3. Push Jerk (1×8 @ 75% of 1RM Push Jerk )
4. GHD Back Extension plus Snatch Grip DL (4×10)
5. Seated Banded Leg Curls (1×25 Each)