“The Deuce” (Week 1)

A) Bench press @ 80%

– 2 minutes max reps

– R4M

– 2 minutes max reps

– R4M

– 2 minutes max reps

B) Back squat @ 80%

– 2 minutes max reps

– R4M

– 2 minutes max reps

– R4M

– 2 minutes max reps

*You may rack the weight as many times as needed during the 2 minutes. Each person will be teamed up with a spotter. Safety is the biggest priority. If you feel your form start to break down, rack the weight and reset. The goal for the next three weeks is to keep weight the same and increase the number of total reps for both movements.

*If your max is over 400/300 lbs for either lift then use 75%.

C) “Arm Farm” x 2 sets:

*Don’t put DBs down!

– 10 french press

– 10 double bicep curls

– 10 skull crushers

– 10 palms up/down curls

– 10 cheat hammer curls

– 10 standing overhead press

– 10 bench press

R3-4M between sets

Tri-Phasic 2.1

A) 5 sets:

– back squat x 2 @ 80-88% (w/ 5 sec pause)

– immediately followed by

• 4 hurdle to tall box jumps (step down)
• 4 weighted jumps (slightly heavier)
• 4 hurdle to broad jumps

B) 5 sets:

– bench press x 2 @ 80-88% (w/ 5 sec pause)

– immediately followed by

• 4 strict pull-ups
• 4 altitude drop push-up catch
• 4 med ball slams

*All movements should be performed as explosively as possible. Work at your own pace not taking more than 2 minutes of rest between sets.

C) 3 sets for quality:

– 8 DB step-ups / side

D) 3 sets for quality:

– 8 DB bent over row / side

A) 2 sets:

5 min AMRAP @ 80-90%

– 500/400m row

– In remaining time cycle through..

• 5 burpee box jump overs (24/20”)
• 10 alternating DB snatch (50/35)

R3M

5 min AMRAP @ 80-90%

– 500/400m row

– In remaining time cycle through..

• 5 toes to bar
• 10 wallballs (20/14)

R3M

*Goal is to score the same rep total your second time through.

B) 3 sets for quality:

– farmer’s carry down and back (heavy)

– 10 kneeling paloff presses x side

A) Gymnastic Skill Work (Week 1)

Every 90 seconds x 3 sets

Station 1 –

• Level III: 30-50 ft handstand walk
• Level II: 20 HS nose and toes to wall shoulder touches
• Level I: 2-3 wall walks (stay hollow)

Station 2 –

• Level III: 5-10 butterfly kipping pull-ups
• Level ll: 5-10 kipping pull-ups
• Level I: 10 connected kips + 8 ring rows

Station 3 –  

• All levels: 45 sec double unders or DU practice

*Goal is to try and connect reps as smoothly and efficiently as possible.

B) Every 8 min x 3 sets:

– 800m run

– 30 KB swings (70/44)

C) 3 sets for quality::

– 10 rear foot elevated split squats / side

– 10 push-ups @ 3030 tempo

A) Every 90 sec x 6 sets:

– 1.1 power clean cluster

*Rest exactly 10 sec between reps.

B) E5M x 4-5 sets

– 400m run

– 9 deadlifts

– 6 hang power cleans

– 3 shoulder to overhead

– 50 double unders

(135/95, 115/75, 95/65, 75/45)

*RX+ use 155/105.

Last day for sets of 10!

A) E3MOM x 3 sets:

– 10 x bench press

*Use weight heavier than 11/29

B) E4MOM x 3 sets:

– 10 x back squat

*Use weight heavier than 11/29

C) 3 sets for quality:

– 10 rear foot elevated split squats / side

– 10 bent over row / side

D) 3 sets for quality:

– 10 bicep curls

– 10 DB tricep rollback extensions

Tri-Phasic 1.3

A) 5 sets:

– back squat x 2 @ 80-88% (w/ 6 sec eccentric phase)

– immediately followed by

• 4 tall box jumps (step down)
• 4 weighted jumps
• 4 broad jumps

B) 5 sets:

– bench press x 2 @ 80-88% (w/ 6 sec eccentric phase)

– immediately followed by

• 4 strict pull-ups
• 4 plyo push-ups
• 4 med ball chest tosses

*All movements should be performed as explosively as possible. Work at your own pace not taking more than 2 minutes of rest between sets.

C) 3 sets of each (complete each movement before moving to the next):

– 8 DB step-ups / side

– 8 DB bent over row / side