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 Row 2×10
D2. T2B or V-snap 2 x 15 (45-55)
(55-60) cleaned up!
Tuesday
Conjugate Upper
if you have done it then look bellow!
Warm-up – (0-10)
1000m Row/Ski
then 2 Rounds
10 Cat Cow / 10 per leg SLRDL / 30 Skips
A) Deadlift 8×1 to a heavy (10-40)
after each set 30-50 Double Unders or 60-100 Singles rest 60-90 sec after skips
B) Alternating EMOM 14 min
I) 5-15 Kipping HSPU or DB Push Press
ii) 10 Alternating DB Snatch
Wednesday
Warm up – EA Warm up (0-15)
A1) Power Clean x3 not TNG *building
A2) Box Jump x5 High!
build through 7 sets rest 90 second between sets (15-40)
3-4 Sets
14 V-Snaps
14 Deadbugs
14 Alternating V-Snaps
45 sec side Plank
14 KB/DB Side bend (7 each side)
Thursday
Warm up- 2 rounds (0-10)
50 Line hops / 20 90/90s / 10 Cossack Squats / 5 Light plate YTWAs / 10 Glute Bridge
Mobility – Frog stretch
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 3 x 15
C2. Super Man Holds (hold 3 sec) 3 x 10
C’s (40-50)
D) Bar Roll out 2 x 15
Friday
Conjugate lower
if you have done then look bellow!
Warm up – 3 rounds (0-15)
1 min row / 10 Goblet Squats / 10 Push up to down dog / 5 Inch worms / 5 each side Quad. t-spine opener
A) Wall Ball Capacity work 4 sets of 15-25
*challenge yourself with reps but keep unbroken
*rest as needed between sets
B) Friday Pump Sesh!
3 sets – 6 Weighted Strict Pull ups + 12 Push ups
rest 2-3 min
3 sets – 6 BB Curls + 12 Push ups
rest 2-3 min
3 sets – 6 Bent over row + 12 Push ups
rest 2-3 min
3 sets – 12 alternating DB curls + 12 Push ups
Saturday
Pick a day you missed this week
if you were here all days we will have something for you!!
