A Day In The Training Life: Extended Edition Part 2:

Alright, here's the 4 week cycle from January:

Monday:
Morning: Joint Mobility Drills and 4 sets of 5 dynamic tension chest exercises

Throughout the Day: Misc. Grip Work

Evening: Deadlift day
4-6 rounds of the following with no rest in between movements and minimal rest in between rounds:
1a.) Deadlift  4-6 sets of 1 rep with 465 lbs.
1b.) 1-1-2 High Pulls  4-6 sets of 10 reps per side with 216 lbs
1c.) 1-arm Swings  4-6 rounds of 10 reps per side with 88 lbs
1d.) 2-arm waling swings  4-6 rounds of 5 reps with88 lbs.
1e.) 6-direction spinal mobility  4-6 rounds of 5 pulses per direction with 20 lbs.

2.) Isometric Obliques  3 sets of 10 seconds per side



Tuesday:
Morning: Joint Mobility Drills

Evening: Push Press Day:
4-6 rounds of the following with no rest in between movements and minimal rest in between rounds
1a.) Push Press 4-6 rounds of 1 with 240 lbs.
1b.) Chest Press 4-6 rounds of 10 per side with 240 pounds
1c.) Speed Punches 4-6 rounds of    20 reps with bodyweight
1d.) 1-arm Overhead Presses  4-6 rounds of 5 reps per side with 88 lbs.
1e.) 5 direction Shoulder mobility 4-6 rounds of     5 pulses per direction with bodyweight

2.) Parallel Bar L-sit Holds  3 sets of 15 seconds



Wednesday:
Morning: Joint Mobility Drills and 4-5 set of 4 dynamic tension biceps exercises

Evening: Finger, Wrist, Hand, Grip, Forearm and Elbow day
1.) Forward Club Levering  5 sets of 5 reps per side
2.) Backward Club Levering 5 sets of 5 reps per side
3.) Circle Club Levering 5 sets of     5 reps per side
4.) Barbell Revers Wrist Curls 5 sets of 5 reps with 75 lbs.
5.) Barbell 1-arm Wrist Curls 5 sets of 5 reps per side with 90 lbs.
6.) 10 different neck exercises for 3 sets of 10 reps each with bodyweight



Thursday:
Morning: Joint Mobility

Evening: Bottom Position Squat Day
4-6 rounds of the following with no rest in between movements and minimal rest in between rounds
1a.) Bottom Position Squats  4-6 rounds of 1 rep with 340 lbs.
1b.) Box Pistols  4-6 rounds of 10 reps with body plus 106 lbs.
1c.) Goblet Squats to Kicks  4-6 rounds of 20 reps with body and 90 lbs.
1d.) 5 position hip mobility  4-6 rounds of 5 pulses each direction with body

2.) Isometric Obliques  3 sets of 10 seconds each side



Friday:
Morning: Joint Mobility Drills and 4-5 sets of 5 dynamic tension chest exercises

Throughout the Day: Misc. Grip work

Evening: Bent Row Day
14-6rounds of the following with no rest in between movements and minimal rest in between rounds
1a.) From the Floor Bent Rows  4-6 rounds of 1 rep with 315 bs.
1b.) 1-1-2 Bent Rows  4-6 rounds of 10 reps per side with 246 lbs.
1c.) 1-arm Speed Snatches  10 reps per side with 70 lbs.

2.) Parallel Bar L-sit Holds  3 sets of 15 seconds.

Saturday and Sunday:
Morning:  Joint Mobility Drills

Evening: Rest