Day 14

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

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

  

C. Superset

Four sets of,

28 method curls (7 Regular, 7 Slow, 7 Top Half, 7 Bottom Half)

Push-Down x 20

  

D. Giant Set

Three sets of,

Preacher Curl x 12 close, 12 wide 

Bench Dip x 20 

Hammer Curl x 12 

Day 13

A. Warm-Up 

3 min bike 

100 walking lunges 

Back Extension x 15 

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

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

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

C. Strength

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

D. Accessory Work

Three sets of,

Barbell Shrug x 12

Around the world Lateral Raises x 15

BPA x 20

Day 12

A. Warm-Up 

3 min bike 

100 walking lunges 

Back Extension x 15 

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 (10-10-5-3-3-3-1)

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

THEN

1 x MAX Back Squat at your 5th weight from above.

C. Accessory Work

Three sets of,

10 Weighted Back Extensions

50 Walking Lunges

30 Weighted Sit-ups

D. MetCon (Time)

3 Rounds of,

50 Russian KBS (70/53)
30 Air Squals

Day 11

A. Warm-Up 

3 min bike 

100m walking lunges 

Back Extension x 15 

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

Pause Back Squat (10-10-5-3-3-3-3)

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

  

D. Accessory Work

Three sets of,

15 Back Extensions

50 Walking Lunges

30 Weighted Sit-ups

E. Giant Set

Three sets of,

12 Seated Rows

10 Strict Pull-ups

15 DB Single Arm Rows

Day 10

If you have been following the squat protocol, at this point you should not have much soreness or fatigue in your legs. This is due to the fact that although we have been squatting every day, we do not do a ton of volume to cause fatigue and soreness. Trust the process. Your numbers will only climb from here on out.

A. Warm-Up 

3 min bike 

100m walking lunges 

Back Extension x 15 

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 (10-10-5-3-3-3-1)

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

C. Strength 

Bench Press

5 x 5 @ 65%

5 x 5 @ 75%

5 x 5 @ 85%

D. Conditioning

Three rounds of,

Sled Push Shuttie Run x 4

Plyometric step-ups x 15 (each leg) 

Day 9 (Squat Every Day) Conditioning Day

A. Warm-Up 

3 min bike 

100m walking lunges 

Back Extension x 15 

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 (10-10-5-3-3-3-1)

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

C. Strength Superset 

Five sets of, 

Incline Barbell Press 30-rep warm-up (Bar) and then 5 x 5 

Weighted Pull-Ups – 30 rep warm-up (Pull-downs) and then 5 x 5 

D. MetCon (AMRAP) x 10 Minutes 

MetCon (AMRAP) 

7 Deadlifts (225/155)
14 Push ups

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