Day 65

A. Squat

Front Squat 

3 x 5 @ 70%

3 x 3 @ 80%

3 x 1 @ 90%

Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week.

B. MetCon (Time): 

4 Rounds of, 

20 Toes-To-Bar 

40 Air Squats 

60 Double-Unders 

C. Accessory Work

SHELC (3 x 12)

D. Core

Weighted AbMat Sit-Ups (4 x 15)

MB Slams (4 x 20)

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 142

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

Set 1: 10 @ 60%
Set 2: 8 @ 70%
Set 3: 6 @ 75%
Set 4: 4 @ 80%

Rest 2-3 minutes between sets

B.) Weighted Chin-up

• Warm-up set of 8 reps

• perform 4 sets of 6, across

C.) Weighted Dips

• Warm-up set of 10 reps

• perform 4 sets of 8, across

D.) Seated DB Overhead Press

• Perform 4 sets of 10, across

E.) Barbell Curls

• Perform 4 sets of 10 , across

F.) Three rounds, for quality

25 AbMat Sit-Ups

20 MB Slams

40 Cross Body Mountain Climbers

Day 134

A.) Track Session

Perform all sets at your 1 Mile pace:

Run 400 Meters
Rest 60 seconds
Run 600 Meters
Rest 60 seconds
Run 800 Meters
Rest 60 seconds
Run 800 Meters
Rest 60 seconds
Run 600 Meters
Rest 60 seconds
Run 400 Meters

Total: 2 Miles

B.) Every 2 minutes and 30 seconds, for 20 minutes (8 sets):

Back Squat (6-4-2-6-4-2-4-4)

60% x 6 

70% x 4

80% x 2

70% x 6

80% x 4

90% x 2

85% x 4

85% x 4

C.) Three rounds, for quality

10 Barbell Rollouts

15 Russian KB Swings (Heavy)

20 MB Slams (20/10)

Off Season: Day 50

A.) Strength

1.) Bench Press (5RM)

2.) Bench Press 3 x 2 with (5RM)

B.) Gymnastics 

6 x Max Rep Strict Chin-Ups 

(rest 1 minute between sets)

C.) 3 Rounds of, (Giant set)

1-arm DB Bent Over Row ×10 each arm (across)

Banded Triceps Push-down x 20

Band Pull Aparts x 15

No rest between movements, rest as needed between sets.

D.) Core:

20 Strict T2B

20 MB Slams