Day 8 (Squat Every Day) Shoulder Emphasis

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 with Belt (10-10-5-3-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

  

C. Strength

Push Press (15-8-6-4-2-1)

D. Accessory Work

Three sets of,

15 Back Extensions

15 Leg Curls

50 Walking Lunges

E. Giant Set

Three sets of,

12 Rehab Muscle Snatch w/ Shrug

20 Band Pull-Aparts

20 Lateral Raises

Day 34

A. Bench 

Bench Press

Work up to a 1 rep max

B. Accessory Movement

Push Press

1 set of 15-20 reps

1 set to failure

You should be reaching failure between reps 15 and 20 reps on the second set. Use the first set to determine the appropriate weight.

C. Superset 

3 Sets of,

1. Strict Bent Over Row x 6-8 reps 

– Overhand grip. No torso movement up or down throughout ROM.

2. Rehab High Hang Muscle Snatch x 8-12 

– This isn’t about how much weight you can get up. Focus on the external rotation (aka “the turnover”) and slight press up at the end of the movement. NO OVER EXTENSION of the midline. 

Watch the demo video here.

D. Accessory Movement

Clean Grip Shrugs (4 x 12)

– Retract shoulders as you shrug. Shoulders should go up and BACK, not up and forward.

E. MetCon (Time)

"Gallant"

Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups

Day 73

A. Squat

Work up to a heavy single front squat

B. Bench

Work up to today's 3RM

C. MetCon

"Beach Season"

10-1 Bench Press (135/95)
1-10 Strict Pull-Ups

D. Accessory Work (Superset)

Seated Row (3 x 12)
Rehab Muscle Snatch (3 x 12)

Day 60

A. Squat

- Take 8 minutes to work up to a heavy single

B. Bench Press – Fat Gripz 

Work up to today's (3RM)

C. Incline DB Bench Press (2 x max)

Perform 2 sets of max reps (Choose a weight you can perform for 15-20 reps on the 1st set. Use the same weight for both sets and rest 3-4 minutes between sets).

D. Horizontal pulling/Rear Delt superset: 

Seated Cable Row 3 x 12

Rest 30s

Rehab High Hang Muscle Snatch 3 x 10

Rest 60s

E. Dumbbell Shrugs (3 x 12-15) 

– Shrug up and back, not up and forward.

F. Incline Alternating DB Curls (3 x 10)

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.

Day 168

A.) Bench

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

B.) 4 Rounds of:

Max reps of Strict C2B Pull ups in 2 minutes
Rest 1 minute
Max reps of Push Press (165/115) in 2 minutes  

Barbell taken from the floor, no racks.
Rest 1 minute

C.) Rehab High Hang Muscle Snatch (3 x 10)demo 

One thing not mentioned in the video; once the elbows go high and outside don’t let them descend as you turn over. Work the external rotation with the humerus (upper arm) parallel to the ground.

D.) Dumbbell Shrugs (3 x 12-15) 

Shrug up and back, not up and forward.

Off Season: Day 69

Warm-Up:

* Sub for the Crossover Symmetry Program*

Double-banded Bent-over Rear Delt hold 

(Hold for 10-30s, then rest for 10-30s. Repeat 3-4x.)

A.) Bench Press (Fat Gripz): 

work up to a 3RM

B.) DB Bench Press

1 x 15-20 reps – leave one or two in the tank. 
1 x Max reps – go to failure.

Use same weight for both sets.

C.) EMOM x 12 minutes

Odd: 5 Strict Presses
Even: 5 Strict Chin-Ups

D.) 4 Rounds:

8-12 Strict Bent Over Barbell Row – double underhand grip
8-12 Rehab Muscle Snatch

Off Season: Day 48

A.) Bounding:

Hurdle Hops 6 x 4 (demo video here)

(Touch and Go)

B.) Bench Press (3-2-1-1-1-1)

Rest as needed between sets.

*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – 1 rep @ 101%
*Set 6 – 1 rep @ 101+%

C.) Push Press
1 set of 15-20 reps
1 set to failure

You should be reaching failure between reps 15 and 20 reps on the second set.  Use the first set to determine the appropriate weight.

D.) 3 Supersets of:

Strict Bent Over Row x 8

– Overhand grip. No torso movement up or down throughout ROM.

Rehab High Hang Muscle Snatch x 12 reps 

– This isn’t about how much weight you can get up. Focus on the external rotation (aka “the turnover”) and slight press up at the end of the movement. NO OVER EXTENSION of the midline. Watch the demo video here.

E.) EMOM x 12 Minutes

Even: 10 Ring Dips

Odd: 3 Overhead Pause Squats (95/65) 

*5 second pause in the hole each rep*