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
C superset (35-45)
D1. Supinated Row 2 x 10
D2. T2B or V-Snap 2 x 15
D superset (45-55)
Clean up (55-60)
Tuesday
Conjugate upper
If you did it Monday see below
Warm-up – 3 Rounds – (0-15)
10 Lateral Box Step ups each leg / 10 Bird Dog Each side / 5 Zombie Squats / 5 Pause Front Squats
Mobility – Hand in high band
A) Back Squat – 8×3 @75% (15-35)
B) Front Squat – 4×3 @80% (35-50)
C) Strict or Kipping Pull-ups – 4×5-10 (50-60)
rest 60-90 seconds between working sets
Wednesday
Warm up – 2 Rounds (0-15)
30 sec squat jumps / 10 Pass Throughs / Snatch grip- 5 Shrugs, 5 High Pulls, 5 High Pull Power Snatch, 5 OHS / Clean grip – 5 Shrugs, 5 High Pulls, 5 Muscle Cleans, 5 Hip Power Cleans
A) 3 BTN Snatch Grip Push Press + 3 Pause OHS – 5 working sets at moderate load (15-30)
B) Hip Snatch (squat) x3 – 5 sets @60-75% (30-45)
C) TNG Power Cleans – 10,8,6,4,2 rest 1 min between sets *build in load each set
Thursday
Buy In:i. 4 x 25 jump squats ii. Quad smash, pain ball on hips, glute/ham floss, external hip rotation (0-10)
Conjugate Lower:
A.Wide Squat (ME) 5-5-3-3-2-2-1 (10-30)
B. Narrow Squat 2 x 15 (ME) (30-40)
C1. RDL 2 x 15
C2. Super Man Holds (hold 3 sec) 2 x 10
C’s (40-50)
D. Bar Rollouts 3 x 15 (50-60)
Friday
Conjugate Lower
if you did yesterday do this…
Warm-up – 2 Rounds (0-15)
3 min Skipping Practice / Empty Bar 5 Hang Muscle Clean + 5 Push Press / 5 Front Squat @5051
Mobility – Ankle Dorsiflexion on box / Wrist Stretch / Prayer on Floor
A) 3 Muscle Cleans + 3 Push Press – 6 sets to build (15-35)
B) Hang Squat Clean x3 2 sets at 70% and 2 sets at 75% (35-50)
C) 2-3 sets
10 light Jefferson Curls
:45 sec left side plank
:45 sec right side plank
Saturday
pick a day you missed from the week!!
January 4, 2021
