Day 9 (Squat Every Day) Conditioning Day

A. Warm-Up 

3 min bike 

100m 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 

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 Superset 

Five sets of, 

Incline Barbell Press 30-rep warm-up (Bar) and then 5 x 5 

Weighted Pull-Ups – 30 rep warm-up (Pull-downs) and then 5 x 5 

D. MetCon (AMRAP) x 10 Minutes 

MetCon (AMRAP) 

7 Deadlifts (225/155)
14 Push ups

Day 6 (Squat Every Day)

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 (10-10-5-3-3-3-1-1)

  

C. Strength

Bench Press (30-8-6-4-2-1)

  

D. Accessory Work

Three sets of,

15 Back Extensions

15 Leg Curls

50 Walking Lunges

E. Giant Set

Three sets of,

12 Incline DB Bench Press

20 Push-Ups

10 Strict Toes 2 Bar

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 172

A.) Incline Barbell Bench (3RM)

B.) DB Floor Press (2 x MAX)

C.) Single Arm DB Row (4 x 10)

C2.) Rehab Muscle Snatch (4 x 10)

D1.) Seated Row (3 x 10)

D2) MB Clench Push-Up (3 x 20)

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

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)