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WEEK TWELVE

WEEK 12

DAY 1

Squat

(then)

Bench

5 reps at 40%

5 reps at 50%

3 reps at 60%

3 reps at 70%

3 reps at 80%

3 reps at 90%

*sled push for 40 yards in between sets

3 rounds:

-Max dips

-Max pull ups

-20 reps knees to elbow

-10 reps banded GM

-10 reps banded pull aparts

DAY 2

Clean

(then)

Deadlift

5 reps at 40%

5 reps at 50%

3 reps at 60%

3 reps at 70%

3 reps at 80%

3 reps at 90%

3 Rounds:

-10 reps of unilateral incline press

-10 reps fat bar curls

-20 reps of  reverse hypers

-20 reps of chained gernade tricep extensions

-30 reps of TKE

DAY 3

Front Squat

(then)

Press

5 reps at 40%

5 reps at 50%

3 reps at 60%

3 reps at 70%

3 reps at 80%

3 reps at 90%

3 Rounds:

-5 power cleans

-10 bent over barbell row

-10 reps of Arnold Press

-20 AB mat sit ups

-20 reps of choice biceps

-20 reps of choice triceps

DAY 4

3 Rounds:

-6 reps of log clean and press

-12 reps of DB lateral raise

-12 reps of banded behind back lateral raise

-20 reps rear deltoid raise

3 max effort holds

*banded fat bar deadlift

4 sets of 10 reps:

-incline culrs

-Tate press

DAY 5

20 yards x 2

-Strides

-High Knees

-Butt Kicks

-Carioca

-Shuffles

10 yards x 5

-A skips

-A march

-Ankling

-Pushup starts

-Supine starts

-3 point starts

10 yard Banded partner sprint x 5

Overhead shot throws for distance

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