Day 13

A. Warm-Up 

3 min bike 

100 walking lunges 

Back Extension x 15 

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 Front Squat with Belt (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. Strength

Strict Press (15-8-6-4-2-1)

D. Accessory Work

Three sets of,

Barbell Shrug x 12

Around the world Lateral Raises x 15

BPA x 20

Day 8 (Squat Every Day) Shoulder Emphasis

A. Warm-Up

3 min bike

100 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

Back Squat with Belt (10-10-5-3-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

  

C. Strength

Push Press (15-8-6-4-2-1)

D. Accessory Work

Three sets of,

15 Back Extensions

15 Leg Curls

50 Walking Lunges

E. Giant Set

Three sets of,

12 Rehab Muscle Snatch w/ Shrug

20 Band Pull-Aparts

20 Lateral Raises

Day 118

A. Bench

Bench Press (10-8-6-4-2-5-10)

B. Strength Superset

Four sets of,

DB Single Arm Row x 10
Band Pull Apart x 15 (2 sets overhead, 2 sets underhand)

C. Vanity Work

Three sets of,

Barbell Curl x 10
Stationary Dips x 15 (Sub bench dips)

Day 91

A. Strength

Every 2:00 For 20 minutes (10 Sets):

5 Bench Press + 10-20 Abmat Sit-Ups

Warm-up as needed. Start around 60-70% of your 1RM Bench Press. Build as heavy as deemed fit. Pick a quantity of Abmat Sit-ups you can maintain and also finish with some time to recover before your next set.

Goal should be to have about 60 seconds of full recovery time.

B. Benchmark (Time)

30 Bar Muscle Ups

C. Accessory Work 

Band Pull Aparts: 100 Not For Time

Break this up into as many sets as needed. Perform this as 50 Under and 50 Overhand. Focus on position and activation. Not speed.

Day 60

A. Warm-up

PRONE SHOULDER ROTATION WITH BAND (1 x 10 reps)

BLACKBURNS, AKA "Y-HANDCUFF" (1 x 10 reps)

KNEELING THORACIC EXTENSION (1 x 10 reps per side)

STATIC LAT STRETCH (1 x 20-30 sec. per side)

B. Superset

INCLINE DUMBBELL BENCH PRESS (3 x 8) 6-sec. eccentric (lowering)

*Use 20% 1RM of your normal bench press*

rest 20 sec.

ECCENTRIC-FOCUS NEUTRAL GRIP LAT PULL-DOWN (3 x 5/ per arm)

pulling down with both arms and raising with only one arm.

Rest 90s 

C. Strength Circuit

Three sets of:

Seated Overhead Press with Dumbbells x 10-12 reps
Rest 45-60 seconds
Strict Supinated-Grip Pull-Ups x 8-10 reps
Rest 45-60 seconds
Bent-Over Barbell Rows x 6-8 reps
Rest 45-60 seconds
Band Pull-Aparts x 20 reps
Rest 45-60 seconds

D. Vanity Work

Superset your favorite Bicep and Tricep exercise (3x12) 

Day 84

A. Max Effort Movement

Chin-Up (3RM)

B. Accessory Movement 

DB Floor Press (2 x MAX)

C. Horizontal Pulling/Rear Delt Superset 

Barbell Row (Underhand) 4 x 8-12

Rest 30s

Band Pull Apart 4 x 12

Rest 60s

D. Traps

Snatch Grip Overhead Shrugs (4 x 10)

E. Vanity Work Superset 

Seated Incline DB Curls 3 x 8-15

Rest 30s

BW Skull Crushers x MAX

Rest 60s

Day 56

A. Squat

Pause Front Squat Heavy Single

B. Bench

Bench Press (10-8-6-4-4)

C. Accessory Work

Three sets of,

Single Arm DB Row x 10

Rest 30s

Band Pull-Aparts x 25

Rest 30s

D. Vanity Work

Three sets of,

Tricep Push-Downs (20 full reps + 20 1/4 reps)

Rest 30s

Cable Curls x 12

Rest 30s

Day 45

A. Squat

Front Squat – Work up to a heavy triple

B. EMOM x 10 Minutes

5 Bench Press

Start at (185/125) and go up if you can

On Min 11 AMRAP Bench (135/95)

C. Superset: 

5 sets of:

Neutral Grip Lat Pull-Down x 10

Band Pull Apart x 20

D. Core Work

50 Strict T2B
50 GHD Sit Ups
50 AbMat Sit-Ups

Day 30

A. Squat

1 Front Squat & 1 Pause Back Squat 

B. On the Minute x 15

Minute 1 - 7 Back Squats (255/135)

Minute 2 - 14 Push-ups

Minute 3 - 21 Abmat Sit-ups

C. 3 rounds, not for time

10 Barbell Rollouts

20 Cross Body Mountain Climbers (each side, 40 total)

30 Second Hollow Hold

D. For Quality,

50 Band Pull-Aparts

100 Banded Good Mornings 

50 Band Pull-Aparts

Day 23

A. 5 Rounds NOT for time of:

500-400-300-200-100m Row
5 Bench Press (225/135)
10 Bent Over Row (155/95)
15 Weighted AbMat Sit-Ups

B. Three sets of,

DB Bench Press x 8-10

Rest 30s

Seated Row x 12

Rest 60s

C. Three Sets of,

DB Floor Press x 20

Rest 30s

Band Pull Aparts x 20

Rest 60s

Day 15

A. Front Squat: (7 x 1)

Warm-up as needed. Build as heavy as possible. All reps at 85% or higher.

B. MetCon: "Burner" On The 2:00 x 5

10 Calorie Row 

5 Front Squats (135/95) 

AMRAP Double-Unders in Time Remaining 

C. Strict Chin-Ups (4 x 8-10)

D. Double Bent Over Dumbbell Row (3 x 10)

Rest 90-120 seconds between sets. Heavy as possible.

E. Superset:

Band Pull-Aparts (5 x 20)

Rest 30s

Cable Pull Through (4 x 10)

Rest 30s

F. Glute Hip Series: 

3 Rounds (Use a mini-band or Slingshot around the knees.) 

1 round consists of: 

10 Monster Walks F, B, L, R, 

10 Squat

10 Glute Bridges

Day 6

A.) Bench

Bench Press (5x2,3x3) @ 80%

B.) "Beach Season" 

10-1 Bench Press (135/95) 

1-10 Strict Pull-up

C.) Accessory Work

50 Band Pull Aparts

100 Banded Good Mornings 

50 Band Pull Apart

D.) Tabata

Hollow Rocks

Day 127 (Westside Barbell Throwback)

A little Westside Barbell Repetition Upper Body throwback:

A.) DB Incline Bench Press (4 x 12)

B1.) Neutral Grip Lat Pull-Down (4 x 10)
B1.) Face Pull (4 x 12)

C.) DB Seated Military Press (4 x 8)

D1.) Hammer Curls (3 x 10)
D2.) DB Tricep Extension (3 x 10)

E.) 100 total Band Pull-Aparts

Day 123

A.) Push Press + Split Jerk  (8 x 1+1)

- Build over the course of the 8 sets.

B.) Stationary Dips 2 x MAX reps

- Rest 3 Minutes between efforts

C.) Superset: 5 Sets of, 

DB One Arm Row x 6-8

- Rest 30s

BPA x 12

- Rest 30s

D.) Gymnastics

Butterfly Pull-Ups (5 x 20)

- If you don't have these consistently, work on technique

Day 109

A.) Bounding & Sprinting

a.) 4 x 6 Hurdle Hops (demo)

b.) EMOM x 10: 100yd run
c.) 6 sets of stadium stairs (demo)

B.) Press

a.) 5×3 Push Press, climbing

b.) 15 BPA between sets

C.) 5 Rounds NOT for time of:

500-400-300-200-100m Row

5 Bench Press (225/135)
10 Bent Over Row (135/95)
15 ABmat sit-ups

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 75

Strength

A.) Strict Overhead Press (Rest 2 minutes between sets.)

* Set 1 – 5 reps @ 50%

* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 10 reps @ 55-65%

Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

Superset

B.) DB Bench Press 4 x 8, climbing

- Rest 30s

B2.) Seated Row 4 x 10, across

- Rest 60s

Superset

C.) DB Decline Pull-Over 3 x 8, across

- Rest 30s

C2.) Band Pull-Aparts 3 x 15

- Rest 60s

Conditioning

D.) Row 

8 x 500m, 1 minute rest between efforts

Off Season: Day 66

Warm-Up

Double-banded Bent-over Rear Delt hold 

(Hold for 10-30sec, then rest for 10-30sec. Repeat 3-4X.)

Strength

A.) Bench Press (2RM)

B.) Close Grip Bench 3 x 20, across

C.) DB One Arm Row 4 ×10, across

Gymnastics

D.) Three sets of:

Stationary Dips x 15-20
Rest 90 seconds
Weighted Plank Hold x 60 seconds
Rest 90 seconds

Accessory Work

E.) 3 x 20 Band Pull aparts
F.) 3 x 20 Reverse DB Flyes

Off Season: Day 60

Strength:

A.) Bench Press

5×5 at 55%
5×5 at 65%
5×5 at 75%

*This is a total of 75 reps, please adhere to the prescribed %. If you decide you want to go heavier you WILL burn out.*

Superset: 

B.) Three sets of,

Strict Bent Over Row x 8
Band Pull Aparts x 12

Conditioning:

C.) Three rounds for time of,

5 Hang Power Cleans (185/115)
10 Strict Ring Dips
1 Rope Climb