Day 84

A. Max Effort Movement

Chin-Up (3RM)

B. Accessory Movement 

DB Floor Press (2 x MAX)

C. Horizontal Pulling/Rear Delt Superset 

Barbell Row (Underhand) 4 x 8-12

Rest 30s

Band Pull Apart 4 x 12

Rest 60s

D. Traps

Snatch Grip Overhead Shrugs (4 x 10)

E. Vanity Work Superset 

Seated Incline DB Curls 3 x 8-15

Rest 30s

BW Skull Crushers x MAX

Rest 60s

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)