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)

Day 80

A. Warm-Up 

Back Squat (Bar) 2 x 10 

Back Squat (95) 2 x 8 

Back Squat (135) 2 x 8 

B. Squat 

Back Squat x 100 (135/95) 

Divide in as many sets as needed. 

C. Unilateral Work 

Walking Lunges x 10 Minutes 

Keep track of total lunges. 

D. Core Work (Ab Thickness) 

5 sets of, 

Toes 2 Bar x 10 

Rollouts x 10 

Weighted Crunch x 20

E. Squat

Goblet Squat x 20 (53/35)

Day 79

A. Deadlift

Work up to today's "Heavy" Single

B. Unilateral Work

Bulgarian Split Squat (3 x 8)

C. MetCon (Time)

10-1 Bench Press (205/115)
10 Pull-ups between sets

D. Row

5 x 300m/30s rest.

Goal is under 1:00 every round, if you don't make it, the round doesn't count.

Day 78

A. Squat

Heavy Single Front Squat

B. Accessory Work 

Landmine Squats (5 x 5)

C. Conditioning

Airdyne Intervals (30s hard/30s Active Recovery) x 10 minutes

Day 77

A. Squat

Heavy 10 rep Back Squat

B. Row 

20 Rounds of,

250m Row

Rest 30s between efforts. Stay consistent.

C. "Annie"

50-40-30-20-10

Double Unders
AbMats

Day 76

A. Warm-Up

Front Squat (Bar) 2 x 10

Front Squat (95) 2 x 8

Front Squat (135) 2 x 8-10

B. Squat

1 ¼ rep Heavy Front Squat

C. Unilateral Work

20 Rep Heavy Reverse Lunge – back rack, alternating steps (10/side)

D. Abs On Blast

Superset (4 Sets)

12 Toes 2 Bar

25 Weighted AbMat

Superset (4 Sets)

10 Barbell Rollouts

20 Captains Chair Knee Ups (Sub Hanging)

Day 75

A. Squat

1 Pause Front squat + 1 Regular Front Squat - Work up to a heavy set 

B. Bench

DB Bench Press (4 x 12-15)

C. Horizontal Pull/Rear Delt Superset

4 sets of,

Neutral Grip Lat Pull-Down x 8-12
TRX Scarecrow x 8-12

D. Medial Delts

4 sets of,

L-Seated DB Press x 8-12

E. Traps/Arms Tri-set

DB Shrugs x 25
Barbell Curls x 8-12
Straight Bar Push-Downs x 15-25

Day 74

A. Warm-Up 

Back Squat (Bar) 2 x 10 

Back Squat (95) 2 x 8 

Back Squat (135) 2 x 8-10 

B. Squat

Back Squat (3-3-3-3-1-1) 

60%, 70%, 80%, 85%, 90%, 90%

C. Unilateral Work 

Front Rack Reverse Lunges (3 x 10) 5/each leg 

D. Posterior Chain

Romanian Deadlift (3 x 8-12) 

E. Conditioning 

Treadmill Hill Sprints 

Start the treadmill and walk slowly for 2 minutes. 

Increase the treadmill speed to 8.5 mph and the incline to 12% while standing on the sides of the treadmill. 

As soon as it’s up to speed, sprint for 20 seconds. 

At the end of the 20 seconds, jump back on the side of the belt and rest for 10 seconds. 

Repeat 10 times. 

Drop the speed and the incline and walk slowly for another 2 minutes.

Day 73

A. Squat

Work up to a heavy single front squat

B. Bench

Work up to today's 3RM

C. MetCon

"Beach Season"

10-1 Bench Press (135/95)
1-10 Strict Pull-Ups

D. Accessory Work (Superset)

Seated Row (3 x 12)
Rehab Muscle Snatch (3 x 12)

Day 72

A. Squat

Pause Front Squat - Heavy Triple

B. Barbell Complex x 5

10 Bent Over Rows
10 Hang Power Clean
10 Front Squat
10 Push Press
10 Romanian Deadlifts

C. Conditioning 

Row 10 x 300m / 1 minute rest between efforts.

Day 71

A. Squat

Front Squat – Ramp Up to a Heavy Single

B. MetCon (Time)

500m Row 

50 Wall Balls (20/14) 

100 Double unders 

35 Box Jump overs (24/20) 

100 Double unders 

20 Burpees 

500m Row 

C. Core

50-100 Barbell Rollouts

150-200 Weighted Crunches (Abmat, Rope, or Swiss Ball)

Day 70

Recovery Day.

What is the difference between “Recovery Days” and “Rest Days?”

Rest is just that – nothing.  Relax, veg-out, hang with the family, watch tv and generally get off your feet.  Rest is important both mentally and physically.

Recovery is about pro-actively speeding up your recovery.  This involves getting blood flowing, massage, ART, active recovery, mobility work, foam rolling, yoga, compression, voodoo flossing and anything else that might promote recovery.

Day 69

A. Squat Complex

Front Squat + Back Squat (2 + 2)

B. EMOM x 10 Minutes

5 Hang Squat Clean Thrusters

C. MetCon (Time)

1000m Row
50 Alt. DB Snatch (55/35)
750m Row
35 Alt. DB Snatch (55/35)
500m Row
20 Alt. DB Snatch (55/35)

Day 68

A. Squat

Pause Front Squat - Heavy single

- Hold bottom position for 5 seconds

B. Pulls

Weighted Chin Up (10-6-4-2-1)

In 5 sets, work up to today's 1RM.

C. Density

In 5 Minutes, accumulate 50 reps of Seated Rows

D. AMRAP x 15

15 Single Arm DB Row (each arm)
Max Strict Pull-Ups
15 Seated Row

E. Vanity

Accumulate 100 reps of Barbell Curls

Day 67

A. Squat

High Hang Power Snatch + OHS (7 × 1+1) 

B. Squat

Front Squat + Back Squat (7 x 1+1)

C. Swim

- Spend 20-30 minutes in the pool for active recovery.

Day 66

A. Squat 

Work up to a “Heavy” Pause Back Squat 

B. Jerk 

Work up to today’s “Heavy” single 

C. MetCon (Time) 

3 Rounds of, 

20 Pull-Ups 

20 Box Jump Overs (24/20) 

20 Kettlebell Swings (70/53) 

D. Row 

5K Time Trial 

This is a max effort, look for a consistent pace that you can hold for the entire row. 

E. Accessory Work

Hip Extension (4 x 10) 

Rest 90-120 seconds between sets. Add load as deemed fit.

Day 65

A. Squat

Front Squat 

3 x 5 @ 70%

3 x 3 @ 80%

3 x 1 @ 90%

Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week.

B. MetCon (Time): 

4 Rounds of, 

20 Toes-To-Bar 

40 Air Squats 

60 Double-Unders 

C. Accessory Work

SHELC (3 x 12)

D. Core

Weighted AbMat Sit-Ups (4 x 15)

MB Slams (4 x 20)

Day 64

A. Squat

Front Squat - "Heavy Triple" (Go for a quick 3, no grinding reps)

B. Pulls

Trap Bar Deadlift - 5RM

C. Snatch

Take 15 minutes to work on:

Complex (1 power snatch + 1 Snatch Balance + 1 Snatch)

- Nothing too crazy here, dial in positions and use this as practice

Day 63

A. Bench

Fat Bar Bench Press -  (5RM) 

B. Accessory Work

DB Floor Press (2 x max) 

Perform 2 sets of max reps (Choose a weight you can perform for 15-20 reps on the 1st set. Use the same weight for both sets and rest 3-4 minutes between sets). 

C. Horizontal pulling/Rear Delt superset: 

Bent Over Barbell Row (Underhand) 3 x 10 

Rest 30s 

TRX Scarecrow 3 x 12 

Rest 60s 

D. Superset

Dumbbell Shrugs (3 x 12-15) – Shrug up and back, not up and forward. 

Rest 30s

Bulgarian Split Squat (Goblet hold) - 3 x 8

Rest 60s

E. Vanity Work

Barbell Curls (3 x 8-15)