Off Season: Day 76

A.) Speed Work “Sgt. Slaughter”

3 Rounds of:

1 minute to complete: 100 yard sprint (50 yards out and back)
2 minutes to complete: 200 yard sprint (100 yards out and back)
3 minutes to complete: 300 yard sprint (50 yards and back, 100 yards and back)

*Do this on a football field if possible.*

With a running clock:

- On the call of “Go” sprint to the 50 and back.
- On the 1 minute mark sprint to the 100 and back.
- On the 3 minute mark sprint to the 50 and back, 100 and back. This concludes one full round.
- On the 6 minute mark start the cycle over again with the 50 and back. 

- Complete three rounds, for 9 total sprints.

Both hand must touch the ground on the far side of every turn around line.

Record times for all nine intervals.

B.) Snatch Complex

High Hang + Hang + OHS (work up to a heavy set)

C.) Clean and Jerk

7 x Power Clean + Split Jerk, climbing

D.) Squat

5×7 Back Squats, across

Off Season: Day 69

Warm-Up:

* Sub for the Crossover Symmetry Program*

Double-banded Bent-over Rear Delt hold 

(Hold for 10-30s, then rest for 10-30s. Repeat 3-4x.)

A.) Bench Press (Fat Gripz): 

work up to a 3RM

B.) DB Bench Press

1 x 15-20 reps – leave one or two in the tank. 
1 x Max reps – go to failure.

Use same weight for both sets.

C.) EMOM x 12 minutes

Odd: 5 Strict Presses
Even: 5 Strict Chin-Ups

D.) 4 Rounds:

8-12 Strict Bent Over Barbell Row – double underhand grip
8-12 Rehab Muscle Snatch