Conjugate week #2
Monday
Warm up – 50 Push-up + 50 Sit-up (0-10)
Mobility – Banded Tricep + Self Hug
A) Strict Press – 5-5-3-3-2-2-1 (10-30)
B) Seated DB Press – 2×15 (30-40)
C1) Barbell JM Press 2×10 (C’s 40-50)
C2) Box/Bench Dips 2×10
D1) Barbell Row 2×10 (D’s 50-60)
D2) Gymnastics Crunch 2×20
Buy out if time – 3 min Seated Straddle + 2 min Wrist Stretch
Tuesday
Buy in – 2 Rounds (0-15)
10 Burpees (wide jump in)
5 Snatch Grip Dip and Shrug
5 Snatch Grip Dip and High Pull
5 Snatch Grip Dip to Muscle Snatch
5 Snatch Grip BTN Push Press
5 Drop Snatch
5 OHS
Mobility – Foam Roll Lats + Post Lat and Pec Stretch
A) Hang Squat Snatch 5×5 to a heavy
Accessory 3-4 Rounds
10 Landmine Rows
10 Landmine Rotations
20 Deadbugs
20 Banded Pull-aparts
Wednesday
Buy in – 2 Rounds (0-15)
20 Medball Cleans / 1 min High Plank / 30 sec Hang From Pull-up bar / 10 Cross over Lat box Step ups / 5 each leg single leg broad jump
EMOMs choose your own order
10 min EMOM’s
i) 3 Weighter Pull-ups
ii) 5 Strict HSPU or 5-8 Box HSPU alternating with 10 Barbell Curls
iii) 10 DB Bench Press
*I recommend 5-6 min rest between each EMOM if time for longer then take it
Thursday
Warm up – (0-10)
3 Rounds 25 Unbroken MB Thrusters
Mobility- Banded Hamstring + Deep Lunge with Thoracic Rotation
Conjugate Lower:
A) Back Squat 5-5-3-3-2-2-1 (10-30)
B) Good Mornings 2×10-15 (30-40)
C1) Glute Bridge x20
C2) Bar Roll Outs x 10
C’s x2 (40-50)
D) DB Forward Lunges 2 x 20 (50-60)
Friday
Conjugate Lower
or
Warm up – 2 Rounds (0-10/15)
20 single hops + 20 Double hops (no rope)
10 PVC Deadlifts (pause bellow the knee on the way up and down)
20 High Singles + 10-30 Double Unders
5 PVC Push Jerks + 5 PVC Split Jerk
A1) Deadlift 7 x 3 to a Heavy
A2) Max Height Squat Jump x 5
B) Push Jerk + Split Jerk – build to a heavy
Saturday
Make up a day from the week that you missed!!
November 30, 2020
