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)

1. RDL + Hang Clean + Jerk (8×1 Build Across) (RDL video below)

2. Back Squat (6×2 @ 75%)

3. Overhead Squat (1×8 @ 75%)

4. Push Jerk Against Single Orange (4×3 @ 50% + 25%)

5. Push Press (1×8 @ 75%)

1. Single Leg Box Jump (1RM – log weaker leg )

2. Clean Deadlift (Heavy Single – 6 sets or less)

3. Snatch Grip Deadlift (Heavy Single – 6 sets or less)

4. Single Leg Barbell Deadlift (2×8)

5. Single Leg Barbell Hip Bridge from Bench (2×20)

6. Reverse Hypers (1×30 @ 50% of 1RM DL)