Day 128

A.) Every minute, on the minute, for 10 minutes: 

Back Squat x 1 rep

*Sets 1-2 – 55%
*Sets 3-4 – 65%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%

B.) Split Jerk (10 x 1), ascending

C.) “Grannie”

5 Clean and Jerks (135/95) 

50 Double Unders 

50 AbMats 

5 Clean and Jerks (135/95) 

40 Double Unders 

40 AbMats

5 Clean and Jerks (135/95)

30 Double Unders

30 AbMats

5 Clean and Jerks (135/95)

20 Double Unders

20 AbMats

5 Clean and Jerks (135/95)

10 Double Unders

10 AbMats

5 Clean and Jerks (135/95)

D.) Three sets of:

SHELC x 8-10 reps @ 3011 (demo)

Rest as needed
Weighted Plank Holds x 60 seconds
Rest as needed

Off Season: Day 66

Warm-Up

Double-banded Bent-over Rear Delt hold 

(Hold for 10-30sec, then rest for 10-30sec. Repeat 3-4X.)

Strength

A.) Bench Press (2RM)

B.) Close Grip Bench 3 x 20, across

C.) DB One Arm Row 4 ×10, across

Gymnastics

D.) Three sets of:

Stationary Dips x 15-20
Rest 90 seconds
Weighted Plank Hold x 60 seconds
Rest 90 seconds

Accessory Work

E.) 3 x 20 Band Pull aparts
F.) 3 x 20 Reverse DB Flyes