Somewhat of a conjugate log

DE upper
195x3x10 sets

press 156x5,5,7

explosive rows 205x7,6, 8, 6

circuit of mini band upright rows, tricep press downs and curls

few squatted plyos and a javorek complex
 
ME upper wk 184

bench up to 275
235x3x3

incline bench
180x5x3 80%

chins
28x13, bw x 14

superset of banded upright rows, tricep press downs and overhead squat holdsx20secondxamrap
 
DE lower wk 184

p snatch 151x3x5

squat 75% 275 +mini bands 3x4, 1x4

deadlift 75% 355 + miniband 2x4

sled drags w/ 105 added 10 trips 20 yards in 7:30
 
ME upper wk 185

press up to 195
back offs 165x3x3

close grip bench 185x5x3

chins 29x13, 11

burpees 3x sets of 5

banded face pulls, Tricep Extensions 3x a bunch

stretching
 
DE upper wk 186

bench 80% 225x2x5, x 5

back supported seated press 115x13 @8, 135x7@10, 115x8

explosive rows 210x8, 7, 7, 6

curls 75x12, 65x8, 55x10

explosive med balls pushes
 
combined ME upper lower

close grip bench up to 265 RPE 9.5
back offs @ ~75% 205x5x5

squat up to 365x6

power clean 202x2x5 very easy

semi sumo deadlift 385x5x3 75%

chins 30 ILBsx10, BWx11
 
New programming Changs for a bit to change it up…my goal was to get my squat back into spitting distance of 455 which I did going to add more explosive work

squatted plyos for 8 minutes

muscle snatch 3 position
65, 75, 85, 95

snatch 3 position 115, 135
(all RPE 8-9)

bench 12 minute density set
225x5, 225x3, 225x2, 225x1, 235x2, 255x2

pull-ups density set
10 ilbsx13, bw X, 10, 5, 5, 5

weighted sit ups RIR 2
20 pounds x 9, 10 pounds x 12

medic ball throws rotation 3x6
 
day 2

clean and jerk 3 position 8-9 rep
95, 105, 135, 155, 165

squat 13 minute density set 345x3x3, 365x1, 365x1

SLDL 5x5 60 seconds rests

banded hip abduction, adduction

mobility routine
 
day 3 week 1

knee jump +jump 5 minutes

low hang pause snatch 65, 75, 95, 105, 115, 125 for doubles not quite hitting full depth on the heavier snatches because im so used to power snatching everything…good movement variability though

bench 75% 210x10x2

plys pullups 10 minutes
10,5,5,5

speed press squatted
20sx16, 30s x 12, 30sx12

side bends
70 ills x 20, 15

submaximal repeated sprints 20 yards x10

mobility routine
 
day 4 week 1
change of direction sprints 6 x 20 yards

2+1 power clean .push press
95, 115, 135, 155, 175, 175

front squat 235x10x2

RLDs 225x10, 10 rep 8-9

rhythm split squat drops 30 seconds x3
 
phase 1 day 1 week 2
deep tier squatted plyos for 5 minutes

muscle snatch 3 position
65, 85, 95, 105

3 position snatch
115, 125…backed off to 95 for technique work for a few sets with my long arms overhead squat is difficult

pin bench 12 minute density set ~80-90%
205x5, 5, 5, 225x 2, 1, 205x3

pull-ups 12 minute density set
10 ILBsx 13, BW x 9, 5, 5, 4+1

weighted situps 2-3 RPE
15 pounds x12, 10, 8

some light band high rep curls face pulls

sled drags w/115 6 trips 20 yards in 5:30

stretching

done
 
phase 1 day 2 week 2
sprints 20 yardsx6 from various start positions

3 position clean and jerks
95, 115, 135, 155, 165

pin squats 2 second pause 13 minute density set 80-90%
315x4,3,3, 345x1, 1

good mornings 25 rep density set
185x7, 225x4, 205x3, 185x3, 135x6, 135x2

banded hip adbuction/adduction 1x armrap

stretching

done
 
phase 1 day 3 week 2

broad jumps/single and double leg for 5 minutes

snatch pull+2 low hang snatches
95, 105, 115, 120

bench 210x10, 215x7

plyo pull-ups 10 minutes(some clapping)
8, 3, 3, 2, 3, 2, 2, 1, 1

(superset with barbell curls)
curls 75x10, 65x4, 45x 8

speed press 30sX12, 20sX 16
superset with side bends
70 ILbsx 15, 20
 
lower day phase 1 week 2
change of direction sprints x6
2 power cleans+push press up to 2 sets of 180

manta ray squat
275x10x2 pretty tough

RDLS 230x10x 2

rhythmic Bulgarian split squats w 10 pound plate x20seconds
 
phase 2 week 2 day 1

vertical jumps of various types for 5 minutes 4-6 reps

split snatch up to 155x2, 145x2

incline pin press up 185x3@9, 155x8@8

dip w/25 poundsx5x2, BWx13

plyo inverted rows for 10 minutes w different grips, drops didnt keep track of sets or reps
 
phase 2 week 1 day 2

split clean+jerk up 205x1+1

snatch grip deadlift up to 385x3 probably RPE 8.5 I despise RPE
315x8 rpe7-8

reverse lung each leg 135x5, 155x5, 115x10

sprints 20 yards x6

Nordic hamstring curls 5x2

program is a change of pace so far for sure but im not sure I like it as much as conjugate so we shall see
 
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