At the end of the day, 99.9% of people who show up at a box do not want to increase their snatch or compete at the games. Here’s a better way to help them.

This final wave includes a small taper at the end for peaking purposes. There are both banded and band-free options.

The conjugate system is about max effort, dynamic effort, and the repetition method. You can do everything with just a rack, bar, bench, and some weights. Here are the next four weeks of the program.