MONDAY MAX EFFORT LOWER: On this day you will will test a max effort for the lower body that may be some variation of squat, deadlift or good morning. This can vary with a bar, bands, chains, elevation etc. You will work up to 1,3 or 5 RM.

TUESDAY DYNAMIC EFFORT UPPER: Workout will be some kind of upper body movement done by percentage for speed, with the addition of accommodating resistance.

WEDNESDAY OLYMPIC (SNATCH):  Olympic movements are done throughout the week but on Wednesday the Snatch is a priority.

THURSDAY DYNAMIC EFFORT LOWER: Workout will be some kind of lower body movement done by percentage for speed, with the addition of accommodating resistance.

FRIDAY MAX EFFORT LOWER: On this day you will will test a max effort for the upper body that may be some variation of bench, overhead press, DB Press. This can vary with a floor, bar, bands, chains, elevation etc. You will work up to 1,3 or 5 RM.

SATURDAY OLYMPIC (CLEAN & JERK): Olympic movements are done throughout the week but on Wednesday the Clean & Jerk are a priority.

SUNDAY RECOVERY

NO PREVIOUS KNOWLEDGE OF THESE MOVEMENTS OR THE CONJUGATE METHODS IS REQUIRED TO START A CLASS. We train our members to be able to teach these techniques, that way they know why they are doing these movements.