Day 28

A. Warm-Up

3 min bike
100m walking lunges
Mt. Climber with reach x 4 (each)
Push-up x 8
Elbow Plank T-rotation x 4 (each)
Single Leg RDL x 8

B. Strength 

Pause Back Squat (10-10-5-3-3-3-1) 

C. Strength 

Push Press (15-12-10-8-6)

D. Superset 

Three sets of,

Weighted Back Extension x 15 

Walking Lunge x 30m

E. Giant Set

Three sets of, 

Barbell Shrug x 12 

Rear Delt Fly x 20 

Lateral Raise x 20

Day 135

A. Strength

Deadlift (10-8-6-4-2-2), climbing

B. Benchmark

Deadlift (20RM)

C. MetCon (Time)

Five rounds for time of,

10 DB Snatch (70/50)
20 Calorie Row

D. Accessory Work

4 x 12 Seated Row
4 x 15-20 Banded Tricep Pushdowns
4 x 12 DB/Plate Bent Over Rear Flies

Day 81

Warm-Up:

Tabata Air Squats

A. Bench

Bench Press (5RM) 

B. Accessory Work

Arnold Presses (5 x 10)

C. Horizontal Pulling/Rear Delt Superset

Seated Row (3 x 12)
Rest 30s
Rear Delt Raises (3 x 12)
Rest 30s

D. Vanity Work

1. EZ Bar Curl (3 x 28 Method) 

*7 Regular Reps
*7 Slow Reps
*7 Half-Reps from the bottom
*7 Half-Reps from the top

2. Bodyweight Skull Crushers (3 x MAX)