Conjugate Athletics: Wave 5

Lower Body Pillar Prep

Spend 10-15 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. After addressing all listed soft-tissue areas in pillar prep, begin your movement prep with mobilization & activation. Foam Roll: Full Back, Glutes/Hips, Calves LAX BALL: Lats, Piriformis, Hamstrings Mobility: Cal Poly Hip Flow x1 Hip Activation: Deep Squat PAILS/RAILS - 10s ea. x3-5

Static Single Leg Glute Bridge

2 x 20

Tactical Frog's (Hip Internal Rotation)

2 x 5

Russian KB Swing

2 x 25

Alternating Pistol Rollup

2 x 3

BB Kneeling Jump

3 x 2

Seated Box Jumps

3 x 3

Depth Drop to Box Jump

3 x 2

Deficit Deadlift

3 x 3 @ 50, 60, 70 %

Swiss Ball Tall Kneeling (Reactive - Closed)

3 x 30

Deadlift

5, 5, 3, 3

Deadlift

3 x 1 @ MAX lb

RDL

1 x MAX @ 80 %

Block Clean Pull

4, 4, 2

Hang Clean + Front Squat

3 x 2

Power Clean + Hang Clean

3 x 2

Box Squat

4 x 6

Seated Good Morning

4 x 6

FRC: Quadruped Hip Internal Rotation LIFT-OFF's

3 x 3 @ 5

GHD Sit-Up

3 x 10

2-KB Front Rack Slider Reverse Lunge

3 x 10

Slider Hamstring Curls

3 x 15

Timed Intervals

Perform each exercise for 20 seconds of work (ON) followed by 40 seconds of rest (OFF) Reverse Hyper 4-Way Deadbugs KB Swings Perform 3 Rounds

Legs Up The Wall Flexibility Routine

1 x 5:00

Upper Body Pillar Prep

Spend 10-15 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. After addressing all listed soft-tissue areas in pillar prep, begin your movement prep with mobilization & activation. Foam Roll: T-Spine, Lats, Pec Major LAX Ball: Triceps, Pec Minor, Traps Mobility + Scap Activation: Banded Shoulder Mobility

Single Arm Scap Pulls x5 reps ea. Single Arm Rotations x3 rotations ea. Single Arm Passive Hang x30 seconds ea. Final Set: 60-second bar hold, performing all 3 variants without dropping from the bar.

Sled Throws

2 x 6

Deadball Slam

2 x 8

1.5 Rep Bench Press

3 x 3 @ 50, 60, 70 %

Bench Press

5, 5, 3, 3

Slingshot Bench Press

3 x 1 @ MAX lb

Bench Press

1 x MAX @ 75 %

Push Press + Push Jerk + Split Jerk

3 x 2

Hang Clean + Power Jerk

3 x 3

Power Clean + Power Jerk

3 x 2

Weighted Chin Ups

2 x 6

Chin-Up

2 x MAX

Weighted Dips

2 x 6

Push-Up

2 x MAX

Marching Suitcase Carry

3 x 10

Seated Straddle Leg Lifts

3 x 10

Lat Pulldown

3 x 10

Slider Archer Push-Up's

3 x 5

Prone Incline DB "Y" Raise

1 x 100

Seated DB Lateral Raises

1 x 50

Woodway Curve Sprinting

3 x 400

Superband Shoulder Mobility (Prehab Guys)

1 x 5:00

Full Body Pillar Prep

Spend 10-15 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. After addressing all listed soft-tissue areas in pillar prep, begin your movement prep with mobilization & activation. Foam Roll: T-Spine, Glute/Hip, Groin, Lats Trigger Point: Calf, Piriformis, IT-Band, Lats Mobility: Full Body OLY Warmup Correctives: (Athlete Specific)

Stick Mobility: Slap Shot Drill

2 x 4 @ 15

Yoga Pose: "Wheel Pose"

2 x 1 @ 60

Bent Over Windmill

2 x 5

OLY: BB Warmup (Clean Series #3)

Perform the circuit as your OLY technique primer + ADW. Clean Pull Under x5 reps Heavy KB Swing x 5 reps BB Sots Press x 5 reps Keep the barbell weight the same for the clean pull under's and the sots press for each round. Perform 2 rounds.

Banded Paused Front Squats

3 x 4

Depth Drop to Box Jump

3 x 4

Banded Hang Cleans

3 x 4

DB Continuous Vertical Jumps

3 x 6

Split Clean Switch Split Jerk Complex

10 x 2 @ 60, _ , _ , _ , _ , _ , _ , _ , _ , 80 %

Dragon Flags (Band Assisted)

2 x 8

TRX Straddle Up to Handstand Press

2 x 8

Hanging "Around The World" Leg Raises

2 x 5

Hollow Body Flutter Kicks

2 x 30

Reverse Hyper

3 x 10 @ 40 %

Standing Banded Ab Crunches

3 x 20

Elizabeth

For time: 21-15-9 reps Clean 135/95# Ring Dips

Lower Body Flexibility Flow (5 Minutes)

x30-45 seconds each stretch: 1. Deep Primal Squat 2. Pigeon Stretch 3. Updog to Downdog 4. World's Greatest Stretch 5. Cossack Squat 6. Side Splits 7. Side Splits Front Rocking 8. Frog Stretch 9. Frog Stretch Deep Rocking 10. Alternating Hip Flexor Stretch

Superband Shoulder Mobility (Prehab Guys)

1 x 5:00

Prone Overhead Dowel Isometric Hold

2 x 30

Hang Snatch High Pull

6 x 6

BB Bradford Press

6 x 6

Bent Over Row

6 x 6

Snatch Grip Rack Pulls

3 x 6

Chin-Up

3 x MAX

Banded High Bicep Curls

3 x 30

Timed Intervals

Perform each exercise for 30 seconds of work (ON) followed by 30 seconds of rest (OFF). Perform for rounds. Seated Plate OH Raise (30 ON / 30 OFF) Seated DB Bicep Curls (30 ON / 30 OFF) Superband Lateral Raises (30 ON / 30 OFF) Superband Pull-Aparts (30 ON / 30 OFF) x3-5 Rounds.

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Lower Body Pillar Prep

Spend 10-15 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. After addressing all listed soft-tissue areas in pillar prep, begin your movement prep with mobilization & activation. Foam Roll: Full Back, Glutes/Hips, Calves LAX BALL: Lats, Quads, Hamstrings Mobility: Slantboard BB Jefferson Curl Hip Activation: SLDL Hip CAR's Repetition: KB Swings

Stick Mobility: SLDL Lift-Off's

2 x 5

Spring Ankle Position #3 (Level 1 Load: BW)

2 x 30

Continuous Heiden Jumps

2 x 8

GHD Back Extension ISO Hold + Rotations

2 x 5

Bodyweight Skater Squat

2 x 5

Deficit Deadlift

3 x 4 @ _ , _ , 80 %

Broad Jumps

3 x 4

Banded BB Deadlift

10 x 2 @ 75 %

Banded Rack Pulls

2 x 3 @ 85 %

Hurdle Jumps

2 x 4

Russian KB Swing

2 x 6

Band Assisted Good Morning Jumps

2 x 4

Tidal Tank Single Leg Snatch

3 x 4

SLDL Rotational Med Ball Throws

3 x 10

Hanging Mini Band PSOAS March

3 x 10

Band Assisted Glute-Ham Raise

2 x 6

FRC: Supine Hamstring PAILS / RAILS

3 x 3 @ 10

2-KB SLDL (Superband Posture Assist)

2 x 6

AFSM: Supine Hamstring Tantrums

2 x 15

Reverse Hyper

3 x 15

Swiss Ball SL Leg Curl

3 x 10

Timed Intervals

Hang Cleans x3 Curve Sprints x10 seconds 2 minute Recovery Complete for 3-6 Rounds for conditioning.

Legs Up The Wall Flexibility Routine

1 x 10:00

Upper Body Pillar Prep

Spend 10-15 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. After addressing all listed soft-tissue areas in pillar prep, begin your movement prep with mobilization & activation. Foam Roll: T-Spine, Lats, Pec Major LAX Ball: Traps, Pec Minor, Triceps Mobility: Banded Shoulder Mobility

Upper Body Movement Prep

A: KB Arm Bar x1 minute ea. B: Prone DB T-Press x20 reps C: KB Bent Press x5 ea. D: Scap Pushup + Shoulder Raise x5 ea. E: Parallette L-Sit to Press-Out x3-5 reps

Floor Press

3 x 4 @ _ , _ , 85 %

Band Assisted Plyo Push-Up

3 x 6

Banded Bench Press

10 x 3 @ 75 %

Hang Clean High Pull

2 x 3 @ 85 %

Deadball Slam

2 x 4

Pendlay Row

2 x 4

Band Assisted Front Lever

2 x 5

Half-Kneeling Med Ball Chop

3 x 6

Plank Single Arm Pulldown

3 x 8

Resisted Bear Crawl

3 x 15

Band Resisted Dips

3 x 6

Band Resisted Chin-Ups

3 x 6

Seated DB High Pull

3 x 12

Seated Plate OH Raise

3 x 12

CHAOS BB Bench Press

3 x 15

Repeated Effort Circuit

Perform the exercises as a repeated effort circuit. Perform each exercise for max unbroken reps. When you reach failure, move onto the next exercise and repeat the process. Once you have completed the circuit, rest for 2-3 minutes and repeat for 2 or more rounds for conditioning. Seated DB Shoulder Press DB Tricep Extension Seated DB Lateral Raises TRX Reverse Flys

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Superband Shoulder Mobility (Prehab Guys)

1 x 5:00

Stick Mobility: Half-Kneeling Bow & Arrow

2 x 30

Hang Clean

4 x 6

Barbell Front Rack Reverse Lunge

4 x 3

BTN Power Jerks

4 x 6

Good Morning

4 x 6

2-KB Deadstop SLDL

3 x 5

1-Leg Bent Over DB Row

3 x 20

Stick Mobility: Hip Airplanes

2 x 4

Stick Mobility: Slap Shot Drill

2 x 60