Barbell Strength Development (Conjugate Method Max-Effort Lower Body)
Wide-Stance Box Squat to a 1-Rep Max.
If you back squatted this last week, do front squat today; if you front squatted it last week, do back squat today.
No drop set today.
Barbell Conditioning, Short-to-Mid Duration
“Tara”
5 rounds for time:
8 front-racked barbell lunges
8 thrusters
12-minute time cap.
Load: ~60% of push press max
After-Hour Accessory Exercise
Alternate between the GHD & dumbbells, breaking up the work in any pattern:
A: Accumulate 60 GHD sit-ups
B: Accumulate 60 bicep curls
Submaximal pace. Any set size, alternating between the exercises. Any load for bicep curls.
