Day 39

A. Squat

Back Squat - Work up to a 5RM

B. Bench

Bench Press - Work up to a 2RM

C. Superset

Close Grip Bench Press - 3 × 20 

Rest 30s

DB One Arm Row - 4 × 10 across each side

Rest 30s

Day 179

A.) Bench Press (4-4-4-4)

Warm-up as needed. Rest 2-3 minutes between sets.

75% x 4
80% x 4
80% x 4
80% x 4

B.) DB Bench Press (2 x max)

1 x 15-20 reps – leave one or two in the tank.

1 x Max reps – go to failure.

C.) Single Arm DB Rows (10,9,8,7,6...1) 

(Each side, no rest)

D.) Superset: 4 sets of,

Neutral Grip Lat Pull-Down x 10

TRX Scarecrow x 12

E.) Core: 3 sets of,

Barbell Rollouts x 12

MB Slams x 20

Cross Body Mountain Climbers x 40 (20 per/side)

Day 177

A.) Weighted Chin-Up 

Work up to 3RM

B.) Stationary Dips (2 x MAX)

Rest 3 minutes between max efforts.

C.) Superset

DB Single Arm Row (4 x 12)
Rest 30s
BPA (4 x 20)
Rest 30s

D.) Superset

DB Overhead Tricep Extension (3 x 12)
Rest 30s
Hammer Curls (3 x 12)
Rest 30s

Day 133

A.) Squats

3×3 Pause Front Squats, hold the bottom position for 10 seconds

B.) “The Big Clean Complex”

6 sets of the following Complex :

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk +

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

C.) Five sets of:

DB Bench Press x 5

- rest 30s

DB One Arm Row x 10

- rest 60s

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 100

A.) Track Session

a.) 4×6 Facing Hurdle Hops (demo)

b.) 4 x 10-20 yard out and back Shuttle, rest as needed

c.) 300 yard Shuttle, 3×50 yards out and back

rest 5 minutes

d.) 300 yard Shuttle, 1×50, 1×100 yards out and back

e.) 4 sets of stadium stair runs (touch every step)

B.) Bench Press

1.) Work up to a 2RM

2.) 3×20 Close Grip

C.) Accessory

1-arm DB Bent Over Row: (4×10), across 

D.) Joe D's "3-6-12" Badass Biceps Builder

1.) Eccentric Chin-ups: 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

Day 94

A.) Squat

Front Squat: 8×3 @ 80%

B.) Gymnastic Skills

50 Strict Pull ups, every time you come off the bar complete 3 Strict HSPU

C.) Strength

1-arm Bench Supported Dumbbell Bent Over Row (4 sets each side) 4×10, across

D.) 4 Rounds for quality

25 Hip Extensions

1 Min Plank Hold

Former College Gymnast Kacy Catanzaro Is the First Woman To Qualify for the ‘American Ninja Warrior’ Final! (Watch)

Day 91

A.) Pull

Weighted Chin-Up (Work up to 2RM)

B.) Max Rep Test

Chin Up x MAX reps @ BW

C.) Five sets of:

DB Bench Press x 5, across
Rest 30 seconds
DB One Arm Row x 10, across
Rest 60 seconds

D.) Conditioning (Demo)

EMOM x 20 Minutes

Even: Calorie Row (20/15)
Odd: 10 Alternating DB Snatches (70/50)

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