February 28, 2011

This is the beginning of week 2 of 3 for the weightlifting side of Conquest Conditioning. Week 1 should have been utilized in order to find the weights you will be using for work weights in week 2. The heaviest weights determined in week 1 will be the starting weights for week 2. The final set of the work sets on week 2 should be a new found weight that will be utilized as the starting point of week 3. If you are unable to achieve a new weight, then this weight will still remain as the start weight for week 3.

Conquest High Intensity is business as usual. I am still working on the shirt logos and hope to have them up soon.


Conquest High Intensity Conditioning
A. Power Snatch 5 sets of 2 Reps
B. 20-15-10-5
Overhead Squat 65/45
Box Jump 24/20

Conquest Weightlifting (week 2 of 3)
Day 1
Close Grip Bench 4x6
Skull Crushers 4x12
Dips 4xFailure
Straight Bar Curls 4x8
CrossBody Hammer Curls 4x10
Smithy Machine Drag Curls 4x12

Day 2
666Squats 6x6 (6,1,x,1)
Narrow stance Leg Press 4x25
Glute Hame Raise 4x10
Calf Raise 1x20, 1x15, 1x10, 1x5

Day 3
Flat Bench Press 4x8-10
Incline DB Press 4x10
1 1/4 Flat Flies 4x6
Seated Military Press 4x8-10
Shoulder Laterals 4x8
DB Front Raise 4x10

Day 4
3 Position Deadlift 4x4
Pull Ups 4xFailure
Seated Row 4x6-8
Bent Over Laterals 4x10
Shrugs 5x8 (3,3,3,3)