Day 92

A. Strength

7×4 Front Squats

B. Conditioning

3 Rounds for time of:

50 Double Unders
25 T2B
10 Clean and Jerks (135/95)

C. Accessory Work 

4 Giant Sets of:

a.) DB Bulgarian Split Squats x  6-8
b.) DB Skull Crushers x 10-15
c.) Unbroken Close Grip Push ups x 12-15

Day 2

A. Max Effort Movement

Bench Press - work up to today's 5RM

B. Accessory Movement Superset

4 Sets of,

DB Bench Press x 12

Rest 30s

Seated Row x 12

Rest 30s

C. Vanity Work Superset 

3 Sets of,

EZ Preacher Bar Curls x 12

Rest 30s

BW Skull Crushers x MAX

Rest 60s

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 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

Day 81

Warm-Up:

Tabata Air Squats

A. Bench

Bench Press (5RM) 

B. Accessory Work

Arnold Presses (5 x 10)

C. Horizontal Pulling/Rear Delt Superset

Seated Row (3 x 12)
Rest 30s
Rear Delt Raises (3 x 12)
Rest 30s

D. Vanity Work

1. EZ Bar Curl (3 x 28 Method) 

*7 Regular Reps
*7 Slow Reps
*7 Half-Reps from the bottom
*7 Half-Reps from the top

2. Bodyweight Skull Crushers (3 x MAX)