Conjugate Athletics: Wave 7

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, TFL LAX BALL: Lats, Piriformis, Hamstrings Mobility: Cal Poly Hip Flow x1 Hip Activation: Low Box Straddle Ups 2x10

Single Leg Stepdown

2 x 8

KB Sumo Deadlift

2 x 15

Quadruped Hip CAR's (w/ External Feedback)

2 x 5

Dynamic Glute Bridge Switches

3 x 4

Band Resisted Kneeling Jump

3 x 3

Band Resisted Heiden Jumps

3 x 3

Cont. Lateral High Hurdle Jumps

3 x 5

Squat Clean + Pause @ Bottom

3 x 3

Clean Pull + Hang Clean

3 x 2

Power Clean

3 x 2

Paused Sumo Deadlift

3 x 5 @ 50, 60, 70 %

Half-Kneeling Adductor Slider Stretch

3 x 8

Sumo Deadlift

5, 5, 3, 3

Sumo Deadlift

3 x 1 @ MAX lb

Deadlift

1 x MAX @ 80 %

Snatch Grip RDL

3 x 6

Superband Assisted Cossack Squat

3 x 6

FRC: 90/90 Internal Rotation LIFT-OFF's

3 x 3 @ 5

Adductor Side Plank + PSOAS March

3 x 8

Bulgarian Split Squat

3 x 8

GHD Hip Extension

3 x 15

Rowing

125, 250, 500, 1000

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

Scapular Rotations x10 ea. (fwd/bwd) Hanging Figure 8's x3 Strict Hanging Leg Lifts x10-15 Final Set: 60-second bar hold, performing all 3 variants without dropping from the bar.

BTN Power Jerks

2 x 6

Half-Kneeling Banded Face Pull to Y-Press

2 x 10

Snatch Grip (BTN) OH Strict Press

3 x 5 @ 50, 60, 70 %

Overhead Strict Press

5, 5, 3, 3

Overhead Strict Press

3 x 1 @ MAX lb

Overhead Strict Press

1 x MAX @ 50 %

Power Jerk

3 x 3

Shankle Complex

3 x 2

Clean & Jerk

2, 2, 1

Weighted Chin Ups

2 x 6

Floor Press

2 x 6

2-KB Hi-Low Carry (Overhead)

3 x 20

Hollow Body Flutter Kicks

3 x 30

Incline DB Row

3 x 10

Incline DB Bench Press (Alt. @ Top)

3 x 10

Push-Up

1 x 100

TRX Inverted Row

1 x 100

Sprint

4 x 200

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

1-KB Sots Press

2 x 5

OLY: BB Warmup (Clean Series #3)

Perform the circuit as your OLY technique primer + ADW. KB Windmill x5 reps ea. Half-Kneeling KBBU SA OH Press x 5 reps ea. BB Sots Press x 5 reps Perform 2 rounds.

Jerk Balance Complex

3 x 2

Tall Kneeling Jammer Throws

3 x 6

Squat Clean + Eccentric Front Squat

3 x 4

Shankle Complex

3 x 1

Clean & Jerk

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

TRX Straddle Up to Handstand Press

2 x 30

Hanging Knee Raise

2 x 10

L-Sit KB Twist & Press

2 x 10

Supine Windshield Wipers

2 x 8

Swiss Ball Deadbug

3 x 6

Toes to Bar

3 x 10

Grace

30 reps for time Clean and Jerk 135/95#

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

Upper Body Movement Prep

Superband Shoulder Mobility x2 minutes Superband Pull-Aparts x20 reps KBBU Screwdrivers x10 reps ea. Mini Band Shoulder External Rotation x20 reps Superband Pass-Throughs x10 reps

Decline Bench Press

6 x 6

RFE Dynamic Quad Stretch

5 x 60

3-Position Isometric Pull-Up

3 x 5

Half-Kneeling DB OH Press

3 x 12

Dip

3 x MAX

Hanging Knee Raise

4 x 10

DB Fly

3 x 12

DB Tricep Extension

3 x MAX

Machine Chest Supported SA Row

3 x 10

Machine Chest Supported Row

3 x MAX

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/Hip, Groin LAX Ball: Lats, Piriformis, Hamstrings Mobility: Banded Anterior Hip Mobilizations (kneeling & standing) Hip Activation: Mini Band Squat ISO's Repetition: KB Swings

FRC: Quadruped Hip Internal Rotation LIFT-OFF's

2 x 5 @ 5

Spring Ankle Position #4 (Level 1 Load: BW)

2 x 30

Cont. Lateral High Hurdle Jumps

2 x 3

GHD Weighted Back Extension

2 x 8

Swiss Ball SL Leg Curl

2 x 6

Band Assisted Glute-Ham Raise (Triphasic Power)

3 x 6

R.S.I. Depth Jump Test

3 x 2

Banded Sumo Deadlift

10 x 2 @ 75 %

Squat Clean Complex 1

4 x 3 @ 70 %

SSB Good Morning (Front Banded)

4 x 5

Sandbag Split Clean

3 x 5

Pallof Lift + Lateral Lunge

3 x 6

Swiss Ball PSOAS March

3 x 6

GHD Single Leg Back Extension

2 x 6

Low Box Straddle Ups

2 x 10

SSB Power Step-Up + Knee Drive

2 x 5

"Pop-Skip-Float" + Knee Drives (Vertical Emphasis)

2 x 20

Front Harness Belt Squat

3 x 15

KB Goblet Lateral Box Squat

3 x 10

Timed Intervals

Perform each exercise & rest for 60 seconds in between each exercise. Complete 3-6 Rounds for conditioning. SSB Speed Squat x3 Deadball Good Morning Jumps x8 KB Swings x15 reps

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/Back, Pec Major, Triceps LAX Ball: Lat/Rotator Cuff, Triceps, Front Delts Mobility: Banded Shoulder Mobility

Upper Body Movement Prep

Prone Dowel Lift to Press x10 Band Assisted Front Lever x10 Rotational 1-Arm KB Swings x15 ea. Tall Plank Mini Band 3-Way Shoulder Taps x3 (3 taps) ea. (alternating) Mini Band Shoulder External Rotation x20 A: Prone Shoulder External Rotation PAILS / RAILS x3 ea. (5s holds) B: Mini Band Shoulder External Rotation x20 C: KB Snatch x20 ea. D: TRX Standing Rollout x10 E: Handstand Practice

Reverse Band Incline Bench Press

3 x 4 @ 55, _ , _ %

Supine Med Ball Chest Pass

3 x 5

Banded OH Pin Press

10 x 3 @ 75 %

Clean & Jerk

2, 2, 1, 1 @ 75, _ , _ , _ %

Crossover Symmetry - Y's

3 x 20

Weighted Chin Ups

4 x 6

KBBU Single Arm Z-Press

3 x 10

Rotational Med Ball Shotput

3 x 8

Half-Kneeling Stability Bar CHOP

3 x 10

Parallette Bent Arm Stand

3 x 15

Wide Grip Pull Ups

10, 10, 6, 6

Chest-Supported DB Row

4 x 12

KB Snatch

2 x 10

CHAOS BTN OH Press

2 x 20

Half-Kneeling Single Arm Cable Row

2 x 10

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 Bicep Curl DB Tricep Extension Banded Bicep Curl Banded OH Tricep Extension

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Upper Body Movement Prep

Superband Shoulder Mobility x4 minutes Superband Pull-Aparts x20 Plank Opposites x10 ea. Mini-Band Shoulder External Rotation x20 Quadruped Mini-Band Fire Hydrants x20 ea.

Cindy

As many rounds as possible in 20 min 5 Pull-ups 10 Push-ups 15 Squats Log your competition time in the leaderboard.

Parallette L-Sit Hold

3 x 30

Lying Leg Raises

3 x 15

Ab Wheel

3 x 10

Banded Tricep Pushdown

1 x 100

Exercise Band Bicep Curls

1 x 100

KB Arm Bar

2 x 45

Prone Scorpion

2 x 5