Day 30

A. Warm-up 

3 sets jumping jacks x 10 

3 sets agility ladder x length 

3 sets of wide outs x 10

2 sets of 20 yard skips 

2 sets of 20 yard side shuffle 

2 sets of 20 yard carioca

2 sets of 20 yards backward run 

1 set of fire hydrants x 8

1 set of forward hip circles x 8 

1 set of backward hip circles x 8

1 set of side leg raise x 8

2 sets of band shoulder external rotation x 10

2 sets of band shoulder row x 10

2 sets of band pull-apart x 10 

B. Incline Bench 

Do 3 warmup sets of 5 reps.

Perform 4 sets of 10 with your 10 RM.

C. One Arm Dumbbell Row 

1 x 8 (warm-up) 

4 x 8 

D. Superset

Cable Tri-cep Push-down (4 x 12)

Dumbbell Hammer Curls (4 x 8)

E. Core Superset

Decline Sit-Up (3 x 15)

Med Ball Slam (3 x 20)

Day 95

A. Strength

EMOM x 14 Minutes:

Odd: 3 Rep Deadlift

Even: 3 Muscle Ups (6 Pull ups + 6 Dips)

B. Accessory Work (Superset)

Four sets of,

DB Bench Press x 12

Barbell Row (Underhand Grip) x 12

C. Vanity Work (Superset)

Three sets of,

Hammer Curls x 12

Med Ball Push-Ups x 15

Day 190

A.) Bench

3 x Max Rep Barbell Bench Press at 60% of 1RM

B.) 4 Supersets of:

Neutral Grip Lat Pulldown x 10

TRX Scarecrow x 12

C.) 4 Sets of:

L-Seated DB Press x 8

D.) Vanity Work (Superset)

DB Hammer Curl x 10

Rope Tricep Push-Downs x 15

Day 184

A.) Warm-Up (Activation): 3 rounds of,

DB Snatch x 3 each side

Plank T-Rotations x 5 each side

Prone Scaption x 8

B.) Bench

Bench Press (8 x 2 ) @ 80%

C.) "Abracadabra"

1000m Row 

20 Bench Press (155/105) 

50 Dips

D.) Superset: 3 sets of,

Alt. Hammer Curls x 8

MB Clench Push-Ups x 20

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

Off Season: Day 43

A.) Incline Bench Press:

Find 5RM

B.) Two sets for MAX reps of: 

Strict Chin Up
(Rest 3 minutes between efforts)

C.) Four sets of  (Superset):

Seated Cable Row x 10 across (rest 30s)
Face Pulls x 10 across (rest 60s)

D.) Four sets of:

Snatch Grip Shrug x 10 @ 85% 1RM Snatch

E.) Three sets of:

Hammer Curls x 12 (rest 30s)
MB Clench Push-up x 15 (rest 30s)