CONJUGATE: Lower ME A. Sumo DL ME B1. Seated GM 3×5 B2. Russian Twists 3×20 w plate 25 C1, Bulgarian FS x5 leg C2. Thrusters x5 C3. Front Squat x5 45/55/65/95  – Choose your weight 3 rds D. 2×50 banded pull throughs ENDURANCE: Streng... Continue Reading

REST DAY MOBILITY @12:00 PM and  5:30PM

CONJUGATE/ ENDURANCE: Power Snatch x1 / Hang Snatch x1 @ 50% Form and SPEED  5 sets Power Cleanx1 / Hang Clean x1+ Jerk @ 50% Form and SPEED  5 sets CONDITIONING: JACKIE-ISH 800 meter run 50 Thrusters – 45 lbs ( You must SET the bar down or rep wi... Continue Reading

CONJUGATE: ME upper A. Top Band Bench ME B1. Standing Bamboo press 3×5 B2. Single ring wted rows 3×5  Supinated / Pronated C1. Wted Bar push ups 3×10 C2. BO bar rows 3×5: normal, sup , wide D. Bamboo overhead Hold 15 sec/ 5 burpees on... Continue Reading

Conjugate and Endurance: DE Lower     A. Speed DL 10×1@40% 3rds B1. Bound Stairs x1 – walk down B2. Split jumps w bar x5 each leg (take old bar) B3. Bulgarian BW squats x5 each leg Then ( lunge every step back to gym) 3 rds C1. Seated Goodmorning... Continue Reading