Sorcerer Killer

IMPROVE ATHLETIC AND ON THE MAT PERFORMANCE
(3 day Condensed Conjugate Method)

-How to run this Program?
 as much as you like.
 (ME-Rest-ME-Rest-DE-Rest-Repeat)

-Progression?
 add (2.5lbs) if target reps is met within the rep range for example (you have reached within 4-6 reps on your whole set, its time to add weights on the next training session) or till you mastered the prescribed weight. add (5lbs) on your deadlift.  Do this on your ME days. don't bother adding too much weight on on DE days.

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Week 1

Zercher Box Squat

Sumo Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Dumbbell)

Core Work

MAX EFFORT LOWER

Bench Press (Barbell)

Pull-Up (Bodyweight)

Overhead Press (Barbell)

Pendlay Row

Dip (Bodyweight)

Bicep Curl (Barbell)

MAX EFFORT UPPER

Box Squat (Barbell)

Kettlebell Swing

Plyometric Push Ups

Kettlebell Drop Lunge

DYNAMIC EFFORT FULL BODY

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