Workout of the Day

A.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
Set 1 – 5 reps @ 70-74% of 1-RM
Set 2 – 5 reps @ 75-79%
Set 3 – 3 reps @ 80-84%
Set 4 – 2 reps @ 85-89%
Set 5 – 2 reps @ 90-94%
Sets 6-8 – 1 rep @ 95+%

B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
15 Sit-ups/Toes to Bar

Then 3 set of:
Plank Hold 1-minute
Banded Good Morning 25 reps

Resistance is a key factor when you look at any successful training system. You have to learn how to accommodate resistance. There are various tools that can help you with this resistance accommodation. Weight releasers, chains, bands, and different specialty bars can all be used. When you learn about all of these different tools, it… [Continue Reading]

13 Best Strength Training Articles of 2015

Another year has come and gone at ConjugateFitness, and the people have spoken… In this post, we’ve pulled together the 13 most popular articles on the ConjugateFitness blog in 2015. Yep… this is the stuff you can’t miss out on. Coming in #1 (by far) is… #1 – [Swipe] ConjugateFitness Best Special Exercises So… how do we… [Continue Reading]

13 Hamstring and Knee Injury Mistakes

Louie Simmons has created the strongest gym in the WORLD Westside Barbell®. That being said he is constantly evolving his coaching knowledge and training methods. In today’s post, we share Louie Simmons’ Podcast on the importance of developing a strong posterior chain. IN THIS EPISODE YOU’LL LEARN – 13 HAMSTRING INJURY PREVENTION MISTAKES: Lack of… [Continue Reading]

A. Every 2 minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Set 5 – 2 reps @ 90-94% *Sets 6-8 – 1 rep @ 95+%

B. Complete as many rounds and reps as possible in 12 minutes of: 40 Double-Unders 20 Wall Ball Shots (20/14 lbs) 15 Sit-ups/Toes to Bar

Then 3 set of: Plank Hold 1-minute Banded Good Morning 25 reps

A.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
Set 1 – 5 reps @ 70-74% of 1-RM
Set 2 – 5 reps @ 75-79%
Set 3 – 3 reps @ 80-84%
Set 4 – 2 reps @ 85-89%
Set 5 – 2 reps @ 90-94%
Sets 6-8 – 1 rep @ 95+%

B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
15 Sit-ups/Toes to Bar

Then 3 set of:
Plank Hold 1-minute
Banded Good Morning 25 reps