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Monday Buy In: i.EA Warm-Up ii. Shoulder mobility (0-15) Conjugate Upper A. Bench Press  (ME) 5-5-3-3-2-2-1 (15-35) B. Incline DB Press 2×15 (35-40) C1. Close Grip Bench Press 2×10 C2. Tricep Pushdowns 2×10 (c’s 40-50) D1. DB Row 2×10 D2. T2B 2 x 15 (d’s 50-60) Tuesday Conjugate Upper if you did it yesterday look […]

January 18th to 24th programming!!

Conjugate Week #8 Monday Buy In: i. 2rds for time: 15 pushups, 20 situps, 25 squats, 30 Pike Shoulder Taps (feet on box) ii. Movment specific mobility (0-10) Conjugate Upper        A. Bench Press  (ME) 5-5-3-3-2-2-1 (10-30) B. Incline DB Press 2×15 (30-35) C1. Close Grip Bench Press 2×10 C2. Tricep Pushdowns 2×10 (35-45) D1. DB […]

January 11th to 18th Programming!!

Monday Conjugate Week #7 Warm-up – 2 Rounds (0-10) 15 Push-ups / 10 Banded Pull Aparts / 20 Hollow Rocks / 10 Light Plate Prone Snow Angels Conjugate Upper: A.Bench Press (ME) 5-5-3-3-2-2-1 (10-30) B. Incline DB Press 2×15 (30-35) C1. Close Grip Bench 2 x 10 C2. Banded Tricep Press Down 2 x 10 […]

Happy New Year!!! January 4th to 10th Programming

Day one  Warm-up – 3 Rounds (0-10/15) 15 Push ups / 20 Sit ups / 25 Air Squats Conjugate Upper Week 6 A) Incline Bench Press – 5-5-3-3-2-2-1 use plates to make bench inclined (15-35) B) Db Bench Press 2×15 (35-40) C1) Tate Press 2×10 C2) DB Roll Backs 2×10 C3) DB Row 2×10  c’s […]

December 28th – January 3rd Programming

Day one EA Warm-up – Skip for Mono. (0-15) Conjugate Upper Week 5 A) Incline Bench Press – 5-5-3-3-2-2-1 use plates to make bench inclined (15-35) B) Db Bench Press 2×15 (35-40) C1) Tate Press 2×10 C2) DB Roll Backs 2×10 C3) DB Row 2×10  c’s (40-55) Buy out – 2 min frog stretch Day […]

December 21st to 27th programming!!

Monday Warm-up – 3 Rounds (0-10) 10 Scorpions / 10 Bird Dogs / 10 Hollow Rocks / 10 Push-ups Mobility- Foam roll tspine and lats (10-15) Conjugate Upper Week 4 A) Incline Bench Press – 5-5-3-3-2-2-1 use plates to make bench inclined (15-35) B) Db Bench Press 2×15 (35-40) C1) Tate Press 2×10 C2) DB […]

December 14th to 20th Programming