Unconquered Barbell
Weightlifting6 sessions per week
Must use App app to view and log training
Team Training
A
Power Clean
6 x 2
B1
Barbell Bench Press
5, 5, 3, 3, 3, MAX @ 45, 55, 65, 75, 80, 85 %
B2
Weighted Back Extension
3 x 10
C1
Pull-Up
5 x 5
C2
Tall Kneeling Cable Chop
3 x 10
C3
Stability Ball Hamstring Curl
3 x 10
A1
No Foot Snatch
5 x 3
A2
Band Resisted Deadbug
3 x 12
B1
Front Squat
5, 5, 4, 3, 3, 2 @ 45, 55, 65, 72.5, 77.5, 82.5 %
B2
Band Pull Apart
3 x 15
C1
Barbell Z Press
8, 6, 5, 5
C2
2 Point Single Arm Dumbbell Row
4 x 8
A1
Clean Pull
5 x 3
A2
Band TKE
3 x 15
B1
Conventional Deadlift
4 x 5
B2
Weighted Side Bend
3 x 8
C1
Barbell Pendlay Row
8, 6, 6, 6
C2
Double Dumbbell ATG Lunge
4 x 5
A
Low Hang Snatch
6 x 2
B
Hip Clean
3, 3, 2, 2, 1, 1
C1
Chin-Up
5 x 6
C2
Reverse Hyper
3 x 8
D1
Push-Up (Weighted)
4 x 12
D2
Single Leg Sit-Up (Weighted)
3 x 8
A1
Barbell Push Press
5 x 3
A2
Lateral Plank
3 x 20
B1
Back Squat
6 x 3 @ 0.75
B2
Band Low Row
3 x 20
C1
Snatch Grip RDL
3 x 5
C2
Close Grip Seated Cable Row
3 x 10
Circuit
A
5 Rounds MB Slam x10 Band Tris x20 Goblet Squat x10 Band Bis x20 KB Swing x10
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Unconquered Weightlifting
Unconquered Weightlifting
Unconquered Weightlifting
