Author: Derek Hurdle

Conjugate Strength Tuesday 1.  Snatch (@ 80% 6×2) 2.  Behind the Neck Snatch Grip Earthquake Bar Press (3×8) 3.  Banded Clean Grip Deadlift – Red (1RM) 4.  Back Rack Lunge (Max Weight – 2×12 each leg) Thursday 1.  3 Hang Cleans + 1 Split Jerk (1RM) 2.  Front Squat (5×5 @ 80%) 2a. Back Squat […]

Conjugate Strength Tuesday 1.  Clean and Jerk (5×1 @ 80%) Clean and Jerk (3×1 @ 85%) then, Every 30s for 4 min, complete 1 Clean and Jerk @ 70%+ 2.  Tempo Back Squat (4×2 @ 33×1) 3.  SL KB Deficit DL (3×5) 4.  Ring Pushups 4″ (1 x Max) Thursday 1.  Snatch (5×1 @ 80%) […]

Conjugate Strength Tuesday 1.  Snatch + Low Hang Snatch + High Hang Snatch (1RM) 2.  Tall Split Jerk (4×3) 3.  Front Squat (@70% 5×5) 4.  Back Squat (1×8 @ 80%) 5.  Flat Bench Single Arm DB Press (2×8) Thursday 1.  Clean (5×1 Above 75%) 2.  Power Clean x3 + Split Jerk x2 (1RM) 3.  Box […]

Conjugate Strength Tuesday 1.  Hang Snatch (Reps 1-5 @ 70%, 6-10 @ 75%) 2.  E2MOM: Deadlift + Clean + Hang Clean + Jerk Increase weight each complex 3.  Front Box Squat – Single Red Band (6×2 @ 60% + 25%) 4.  Overhead Squat (2×6 @ 70%) 5.  Seated DB Press (8RM) Thursday 1.  Snatch Balance (3×5 […]

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 […]

Conjugate Strength Tuesday 1.  5 Clean and Jerks @ 50% 4 @ 60% 3 @ 70% 2 @ 80% 1 @ 90%+ Rest 5 min. Repeat Clean and Jerk (2×1 from Above) 2.  Banded Back Squat – Single Red (1RM) 3.  Good Mornings (3×8) 4.  Weighted Ring Dips (3×10) Thursday 1.  Power Snatch + Snatch […]

Conjugate Strength Tuesday 1.  Hang Clean and Jerk (2RM) 2.  Banded Back Squat – Single Red (8×2 @ 60% + 25% bands) 3.  Overhead Squat (1×8 @ 75%) 4.  Good Mornings (3×10) 5.  Stationary Lateral Lunges (3×15) 6.  KB Skull Crushers (3×15) Thursday 1.  Hang Snatch (3RM) 2.  Clean Deadlift (1RM) 3.  Behind the Neck […]

Conjugate Strength Tuesday 1.  Box Jump from Seated Position (1RM) 2.  20 E2MOM 3 Power Clean + Split Jerk 3.  Behind the Neck Snatch Grip Push Press (5×3) 4.  Banded Back Squat – Single Red (@70% + 25% 6×2 ) 5.  Front Rack Barbell Bulgarian Split Squat (3×10 each leg) 6.  Overhead Jerk Grip Barbell […]

Conjugate Strength Tuesday   Box Jump from Seated Position (1 X ME) Behind the Neck Snatch Grip Push Press (5 X 3) Banded Back Squat – Single Red (6 X 2) Front Rack Barbell Bulgarian Split Squat (3 X 10) Overhead Jerk Grip Barbell Walk (5 X 40) Thursday Snatch + OHS (1 X 1) […]

Conjugate Strength Tuesday 1.  Back Squat (3RM) 2.  Snatch Balance (@ 60-70% 3×5) 3.  Hang Snatch (1RM) 4.  GHD Back Extension vs Mini Band (3×10) 5.  SL KB DL (@ 2″ Deficit 2×20) Thursday 1.  Box Jump – Max Height (Max) 2.  Banded Back Squat – Single Red (@ 60% + 25% 8×2) 3.  Squat […]