Announcements
- REGISTRATION IS OPEN FOR Left Coast Rumble: “Resurrection” CLICK HERE for details
- ATG Barbell is back at Mission Gorge. Tuesdays 6pm and Saturdays 10am CLICK HERE for details
- Alex Diaz is our ATHLETE OF THE QUARTER!!
Programming Note:
We are launching a modified version of the Conjugate Method and will continue for 9 weeks. This is a very useful powerlifting regimen that has been modified to our population. CLICK HERE to read the original write up I posted about this method. If you liked our recent “Pumping Iron” programming, we are also incorporating some of those accessory movements into this Modified Conjugate programming. Make no mistake, the goal is to make you stronger. I look forward to seeing your progress.
SWOD Modified Conjugate Week 1 Day 1 (28 min max)
A.) 18 min to find a heavy 5 Rep Deadlift
B1.) Bent over Reverse DB Flys OR Banded pull aparts 3 sets of 20
B2.) Bench OR Floor Presses 3×10 (10min to complete B1+B2)
WOD
30 sec on, 30 sec off for 7.5 minutes
Max thrusters 75/55
*During the 30 sec rest session, you can’t rest bar on rig or ground. Must rest in front rack, if dropped, 3 burpee penalty
Score=Total Reps of Thrusters
Compare to: 10/7/14