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 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)