Conjugate Training for Weightlifting

Alright!! Finally it’s here in it’s truly 1.1 version. Eventually I want to have this as another blogroll type page and put of the workouts of the day, but this might actually be better from a weekly standpoint, because that’s how it’s gonna be is like a weekly deal of training, and we’ll meet a few times each week to get it all together, and go from there.

4 Main training days each week. The volumes are broken up into these 4 days as such: 35.4%, 27.3%, 16.7% and 8.6%. I’ve done the calculating, it’s never gonna be exact so move on, but what that’s about it training OPTIMALLY so we can keep progressing and breaking records. Some days, the Max Effort Days are much lower in volume that the Dynamic Effort Days. Get used to it. The “off” days are anything but off, get used to that. I do expect to see you just about every day, and sometimes twice for really small little things, like extra hypers, or hamstrings, or triceps or whatever.

Week 17:

Monday:Absolute Strength Snatch

Banded Power Snatch 1RM

Chain Press for 1 RM

Glute Ham Raises 5×5

Terminal Extension of the Push Press/Jerk

Abs:
Standing Banded Twists
Single Leg Back Extensions in GHD

Tuesday: Dynamic Effort Lower Body

It’s up in the gym! Thanks guys.

Wednesday: SLED DAY

Load a sled up.

400m Forwards
400m Backwards
400m Sideways
Use a strap with a handle for each hand:
200m Pull-Throughs
200m Sled Rows
200m Sled “Walking Bench Press”
100m Sled Pull-Aparts
100m Sled Chest Flys
Find the Neck Harness, go light
100m Neck Goodmornings (stay tight)
100m Sideways walking
100m other sideways

Enjoy
Thursday:Rest

Rest
Friday: Absolute Strength Clean and Jerk

For Max: Power Clean from 4″ Blocks, and Split Jerk

For Max Triple: SN High Pulls

Partner Resisted Hammy Curls 5×15
Russian Twists 5×50
Lat Pulls 5×20 use an underhanded grip

Saturday: Lower Body Accessories

400m Sled Walking w/ Medball
200m Walking Goodmornings (use same weight as last week)
Freedom Marching 4×75, try to beat last weeks weight by a little bit
Single Legged Leg Press 3×25/leg
Glute Ham Raises 5×5
GHD Sit-ups 5×20

Sunday: Rest my child.

Monday May 22nd: Speed Strength Snatch Day

Jumps: Vest + DB Snatch 20x
Speed Strength Power Snatch 12×2, 70/75/80
Supplemental SN Grip Sumo Stiff Legged 5×8
Jumps: Vest + DB Snatch 20x
Banded Pull-Throughs 3×40

Tuesday May 23rd: SLED DAY

Load a sled up.

400m Forwards
400m Backwards
400m Sideways
Use a strap with a handle for each hand:
200m Pull-Throughs
200m Sled Rows
200m Sled “Walking Bench Press”
100m Sled Pull-Aparts
100m Sled Chest Flys
Find the Neck Harness, go light
100m Neck Goodmornings (stay tight)
100m Sideways walking
100m other sideways

Wednesday May 24th:
Rest

Thursday May 25th: Max Effort Lower Body

Chain Box Squat Safety Squat Bar for 1 Rep Max

Zercher Belt Squat Goodmornings, use a fat bar, work for heavy sets of 8

Glute Ham Raises 5×5

Cable Abs: 5×20
Reverse Hypers Easy 3×15

Friday May 26th: Lower Body Accessories

400m Sled Walking w/ Medball
200m Walking Kettlebell Swings 70/44
Freedom Marching 4×75, try to beat last weeks weight by a little bit
Glute Ham Raises 5×5
Strict Reverse Hypers 5×20
GHD Obliques 5×20

Saturday May 27th: Max Effort Upper Body

Max Banded Bench Press Close Grip (Guys use a doubled 1″ Band, ladies doubled red mini band)

3 Board Bench Press 5×5 Regular Grip

Strict Pull-up for Max Triple

Seated Cable Rows for heavy set of 8

GHD Facedown Read Delt Flyes 100x

Hip and Back Extensions, 3 sets Max Reps

Sunday May 28th: Rest

Monday May 29th: Upper Body Accessories

Bottoms Up KB Press 5×8/side heavy
DB Skull Crushers, do three heavy sets of 8 at what you did last week
100 Bandy Triceps
20 Ball Ups
Barbell Bent Over Rows 5×8
Lying DB/Plate Rotators 3xburn