Great thread. I’m doing a version of ws4sb right now, and will probably do something like this for a long time. Here’s my Cuurent breakdown-
Mon- Fat gripz bench- work up to 3 rep max then add in red reverse band and work up to 3 rep max [only get about 20lbs out of bands]
Inc db- 3-4 sets of 8-10
Db rows-4x10
Bi’s, shoulder health
Tues- 8-15 10-20yd sprints, hang cleans, hamstring and ab work
Thurs- cleans into split jerks-5x2
Football bar floor press-x4,6, rep out with 185, maybe rep out with 135
Weighted rope chins-3x40 lb vest
rope rows-3x10
arm superset
shoulder health
Fri-Snatches, maybe some jumps, back squat 5rm, hamstrings, abs, prowler sprints [4-5 20 yds]
Only been doing this for two weeks and had to chill on the legs this week due to knee problems, but I’m loving this. For bench I never go wider than direct middle between smooth and ring, and try to either add weight or reps to accessory stuff every workout. So far I’ve been able to do both. Goals are to get big, strong and fast and get my vert back up to 40"+. Right now it’s around 38" off of 2 steps. Gonna do this for 6 weeks, test and re-evaluate.