Conjugate Training for Weightlifting

This is the 1.3 Version. I really like it. I’m happy with it. TRAIN HARD!

Week 38:
Monday: LB ac

Strict Reverse Hypers 5×10
Split Squats 3×12 Front Rack
Zombie Sled Walks 70lbs 400m
Weighted Planks 5 rounds, 1 minute, get serious
Lateral Step-Up and over: hold a 50b MB and do 100

Tuesday: ME UB

3 Chains/side Full Bench -Duffalo Bar (DB) 1 Rep Max
Close Grip 3 Board 3×12
Seated Cable Row 5×12 Close Grip
Overhanded Straight Grip Lat Pull Downs 5×8

Wednesday: UB ac

Wobble Seated Military 100 reps, use bands and KB’s on the white bar
Elbows Out DB Extensions 3×15
Isometric Bench Press right at Chest 3×5
Strict Pull-ups do 50
100 Bandy Sweeps

Thursday: Rest

Friday: SS CnJ

Clean from 12″ Blocks 4×2 70%, 4×2 75%, 4×2 80%
Banded SN Grip 20×1 55+25%
DB’s to Jerk 40 Seated Jumps
Face Up Holds on the GHD 5 times
Single Arm Rear DB Flyes 3×15 each side

Saturday: AS SN
Power Snatch from 4″ Blocks for max
Pin Bench Press, go half way up for a max
Single Arm Allen Lift do 3×20/side
Reverse Hypers 4×20

Sunday: Rest
Week 39, sorry guys!!!

Monday:DE UB
Multigrip bar bench 60% + bands 7×3
Concentric Jerk 15×1 80% use the blocks, if they’re way too loud being upstairs, then come down and do pause jerks same percents.
Lying BB Ext 5×8
DB Rows 5×10/side

Tuesday: Sleds

Sleds
Dragging:
400m Forwards
400m Backwards
200m Sideways
100m x
-Rows
-Chest Presses
-Extensions
-Curls
-Ab Twists
-Pull-Throughs

Pushing Sled:
5x 30m Slogs/Marches/UGHS, load up something heavy, rest 3 minutes between efforts
GHD Sit-ups 5×20

Wednesday: Rest

Thursday: AS CnJ
Clean from 12″ Blocks and Jerk for Max
Belt Squat Clean Pull 6×1 use a bent barbell for this, use a blue band on the belt squat, and load up nearly what you can clean, work up for sure, but do 6 good heavy clean pulls, use clips on the bar :)
At Knee Clean Pull Isometrics 3 sets of 5 exertions
Upright Rows use DB’s and do 3 sets of 25, a little english is OK, but get better delts
Banded Leg Raises 5×20

Friday: LB ac
Sumo Stiff Snatch Grip DL 5×5
Single Legged Leg Press 5×15/side, throw a band or two on it and make it nasty
Max Hamstring Curls on the cheese mat with Ankle Weights 10 min
200 Scissor Kicks ankle Weights on the reverse hyper

Saturday: Spec Str
This might take me a minute to think up… :)

Sunday: Rest

Week 40! Thanks Chad :)

Monday: Speed Strength Snatch

High Hang Power Snatch w/pause at the hang 4×2 70%, 4×2 75%, 4×2 80%
Chains SSQ 50% of SSQ Max, with 25% Chain weight
SSQ GM 10×2 80%
Seated Jumps 40 w/ Clean Motion DBs

Tuesday: Sleds: The Building Management has asked me to have you guys stay off the new asphalt they just laid down. So stick to the old gray stuff, tear that up real good.
Sleds
Dragging:
400m Forwards
400m Backwards
200m Sideways
100m x
-Rows
-Chest Presses
-Extensions
-Curls
-Ab Twists
-Pull-Throughs

Pushing Sled:
10x 40m Fast Marches, load up something fairly heavy, rest 1 minute between efforts
GHD Sit-ups 5×20

Wednesday: Rest

Thursday: ME LB

SSQ Low Box Close Stance
Belt Squat Zercher 5×3 put 185 on the bar, and load the belt to kingdom come
Clean Landing Position (bottom of the front squat) Isometrics 3×5
Unweighted Strict Hypers do 200 reps
KB Shot Puts, I’ll be there, I’ll show you what I mean, it’s pretty cool

Friday: LB ac

Sumo Stiff SN DL 5×5
Leg Press 3×15/leg get heavy
Banded “Running” Hamstring Curls 4×50
L-Sit Holds 10 rounds all out

Saturday: ME UB

Regular Grip Pin Press 14 -SB Bench Press, in the rack
Seated DB Military Press Heaviest 8, 3 sets
Seated Cable Row use the close supine handle, 5×8
Close Mag Grip Pulldowns, pronate handle, 3×40, yeah 40

Sunday: Rest