Day 105

A.) Every 2 minutes, on the minutes for 7 rounds (14 minutes):

5 Power Cleans (70%)

30 DU
7 Strict Pull-ups

B.) Press

Behind the Neck Split Press – Work up to a heavy set of 2

For the split press, get into your jerk position with the bar on your traps. Focus on keeping tight in your split stance while pressing the bar overhead. Demo

C.) For time:

20 Thrusters

20 Hang Power Clean
20 Push Press
20 OHS
20 Front Squat

*Every minute, on the minute complete 5 Burpees.*

Guys: 95#

Girls: 65#

Day 85

A.) Press

Behind the Neck Split Press – Work up to a heavy set of 3

For the split press, get into your jerk position with the bar on your traps. Focus on keeping tight in your split stance while pressing the bar overhead. Demo

B.) Bench

Bench Press

*Set 1 – 3 reps @ 70%

*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 1 rep @ 95+%

Rest 2-3 minutes between sets.

C.) Three sets of:

Strict Chin-Up x 8

Rest 30s

Band Pull Apart x 12

Rest 30s

D.) Joe D's "3-6-12" Badass Biceps Builder

1.) Eccentric Chin-ups (close, underhand grip): 3 reps, 10sec. each lowering

2.) 1½ rep Incline Dumbell Curls: 6 reps

3.) Band Curls: 12 reps

- Rest 10-15s between each exercise. 

- Rest 3 minutes between each tri-set.
- Repeat for 2-5 tri-sets.

- DEMO

Off Season: Day 42

A.) B/N Split Press – 5 x 5 across (Rest 90 Sec)

* Notes: B/N Stands for behind the neck. For the split press, get into your jerk position with the bar on your traps. Focus on keeping tight in your split stance while pressing the bar overhead.

B.) Front Squat (3-3-2-1-1-3-5)

Rest as needed between sets

70% x 3
80% x 3
85% x 2
90% x 1
95% x 1
85% x 3
80% x 5

C.) Bench Press (4-3-2-1-Max) 

Rest as needed between sets. 

80% x 4 

85% x 3 

90% x 2 

95% x 1 

85% x MAX 

D.) AMRAP in 12 min:

50 Double Unders

25 Air Squats
10 Alt. DB Snatch (70/55)