Day 41

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

15 RDL + Bent row w/ full stop at top (empty barbell)

B. Strength

Pause Front Squat (10-10-5-3-3-1-1)

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

C. Strength

Bench Press (10-5-5-5-5-3-1)

D. Accessory Work Superset

DB Floor Press (3 x 20)

Face Pull (3 x 20)

Day 29

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

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 (10-10-5-5-5-5-5)

C. Accessory Work

Bulgarian Split Squat (3 x 10)

D. Accessory Work

Three sets of,

Cable Pull Through x 20

Face Pull x 20 

Day 24

Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

Mt. Climber with reach x 4 (each)

Push-up x 8

Elbow Plank T-rotation x 4 (each)

Single Leg RDL x 8

A. Snatch

EMOM x 10: Power Snatch + Squat Snatch, climbing

B. Strength 

A. 3×2 Back Squat
B. 2×2 Front Squat
C. 1×2 OHS 

C. Strength Accessory 

3 x 6 Bulgarian Split Squat, across 

D. Accessory Work 

3 Giants sets of, 

20 Weighted ABmat Sit-ups with feet anchored
20 Weighted Hip Extensions 

20 Face Pulls

Day 83

A. Strength

5 × 2 Push Press – first rep is from back rack, second rep is from front rack.

B. Accessory Movement

DB Floor Press (2 × 20)

C. Horizontal Pull/Rear Delt Superset

3 sets of,

Seated Cable Row x 10

Face Pull x 12

D. Gymnastic Skills

50 Strict Pull-ups, every time you come off the bar complete 3 Strict HSPU.

E. Benchmark

Max Effort 2000m Row

F. Cash Out

150 Walking Lunges

Day 42

A. Bench

Bench Press (10-8-6-4-2-2)

- Build up in weight each set

B. Superset

Four sets of,

Strict Chin-Up x 8
Face Pull x 12

C. Superset

Three sets of,

Strict Stationary Dips x 12
BB Curls x 12

Day 98

A. Max Effort Movement

Bench Press (Fat Gripz) - work up to today's 3RM

B. Accessory Movement 

DB Floor Press (2 x MAX)

C. Horizontal Pulling/Rear Delt Superset 

T- Bar Row 4 x 8-12

Rest 30s

Face Pull 4 x 12

Rest 30s

D. Vanity Work Superset 

EZ Bar Curls 3 x 12

Rest 30s

BW Skull Crushers x MAX

Rest 60s

Day 35

A. Squat

6 x 2 Pausing “Rock Bottom” Front Squats (95/65) 

– hold each rep for :30 seconds

B. Bench

Bench Press (10-8-6-4-2)

C. Superset: 4 Sets of,

Seated Row x 10

rest 30s

Face Pull x 12

rest 30s

Day 154

A.) MetCon (For Time):

10-9-8-7-6-5-4-3-2-1

Bench Press (205/135)

10 Pull-Ups between sets

- Rest 5 Minutes -

B.) MetCon (AMRAP) x 10 Minutes

15 DB Snatch (70/50) *Alternate arms each round*

30 Double Unders

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

Rest 90 seconds between sets. Goal is heavier than last week.

D.) Banded Face Pulls: 5 Sets Of 20

Rest 60 seconds between sets.

Day 149

A.) Every minute, on the minute for 5 minutes:

Push Jerk + 2 Split Jerk (starting @ 60% ascend in weight each set) 

B.) Pause Front Squats (5 x 2)

Warm-up as needed. Rest 90-120 seconds between sets. Pause in the bottom of each rep for 3 seconds.

C.) Every Minute on the minute for 20 minutes: 

Odd: 15 Wall Balls (20/14)

Even: 10 Toes-To-Bar

D.) Single Arm Dumbbell Rows (4 x 10)

Rest 90 seconds between sets. Heavy as possible. 

E.) Face Pulls (5 x 20)

Rest 60 seconds between sets. Use a mini-band for these. Make sure your shoulder blades are pinned back and are pulling to the face, you should feel this in your upper back/traps.

F.) Weighted Hip Extension (4 x 8)

Rest 60 Seconds between sets.

Day 136

A.) Max Effort Exercise - work up to a max set of 3-5 reps:

Bench Press

B.) Supplemental Exercise – 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).

DB Flat Bench Press 

C.) Horizontal pulling / Rear delt superset - 

(Perform 3-4 supersets of 8-12 reps of each exercise.)

Seated cable rows x 8-12

- rest 30 seconds

Face pulls x 12

-rest 30 seconds

D.) Joe D's "3-6-12" Badass Biceps Builder

1.) Eccentric Chin-ups (close, underhand grip): 3 reps, 10sec. each lowering

2.) 1½ rep Incline Dumbell Curls: 6 reps

3.) Band Curls: 12 reps

- Rest 10-15s between each exercise. 

- Rest 3 minutes between each tri-set.
- Repeat for (3) tri-sets.

- DEMO

Day 127 (Westside Barbell Throwback)

A little Westside Barbell Repetition Upper Body throwback:

A.) DB Incline Bench Press (4 x 12)

B1.) Neutral Grip Lat Pull-Down (4 x 10)
B1.) Face Pull (4 x 12)

C.) DB Seated Military Press (4 x 8)

D1.) Hammer Curls (3 x 10)
D2.) DB Tricep Extension (3 x 10)

E.) 100 total Band Pull-Aparts

Off Season: Day 55

A.) Clean and Jerk

Every Minute, on the minute for 12 minutes:

Hang Squat Clean + Jerk (1+1)

Minutes 1-4 @ 75%

Minutes 5-8 @ 80%

Minutes 9-12 @ 90% 

B.) Squats

1. Back Squat 2×3 (across or climbing, athletes choice)
2. Front Squat 3×2 (across or climbing, athletes choice)

C.) MetCon

For Time:
1K Row

-immediately followed by- 

21-15-9 of:

KBS (70/53)

Burpees 

D.) Accessory Work

100 Face Pulls
100 Band Pull aparts

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)