Tuesday 12.30.14

Warm Up:

- Dynamic Mobility for shoulders and hips

Strength Training:

Snatch Complex (Power Snatch + Hang Power Snatch + Snatch Push Press):

- 45x 5+5+5

- 95x 4+4+4

- 115x 3+3+3

- 135x 2+2+2

- 155x 1+1+1

- 185x 1+1+1

- 205x 0

Conditioning:

8:00 AMRAP of:

- 10 Power Cleans @ 95 lbs

- 20 Abmat Sit Ups:

Score:  5 Rounds and 7 Power Cleans

Monday 12.29.14

Warm Up:
- Shoulder SMR with lacrosse ball
- Hip Circle

Strength Training:
Box Squat (4x4):
- 45x10, 135x8, 225x6, 315x 4, 4, 4, 7 (320 next week)

Bench Press (4x4):
- 135x10, 185x8, 225x6, 265x 4, 4, 4, 10 (267.5 next week)

Weighted Chin Ups (4x4):
- 0x5, 15x4, 30x3, 45x2, 60x1, 25x 4, 4, 4, 7 (27.5 next week)

Push Ups:
- 54 reps (3x18)

No Money External Rotations and Pull Aparts:
- 54 reps (3x 18 of each)

Conditioning:
- None

Sunday 12.28.14

Rest day, but 53 reps of push ups, "No Money" external rotations, and band pull aparts.

Saturday 12.27.14

Warm Up:

- Dynamic Mobility for shoulders

Strength Training:

Weighted Bar Dips (3x6):

- 0x10, 25x6, 50x6, 75x6, 100x 4, 4, 3

- Max Reps Unweighted:  20

Barbell Rows (3x6):

- 45x6, 95x6, 135x6, 185x6, 225x6, 235x 6, 6, 6

Band "No Money External Rotations + Pull Aparts:

- 52 reps each (10, 6, 6, 6, 6, 6, 6, 6 done immediately following each set of dips)

Accessory Giant Set:

- Push Ups:  4x13
- DB Rows:  4x13 each arm @ 100 lbs

- Lying Leg Raises:  4x13

Conditioning:

- None

Friday 12.26.14

Warm Up:

- Hip Circle

Strength Training:

Deadlifts (Find 5rm):

- 135x5, 225x5, 315x5, 405x5, 455x5

Push Ups:

- 51 reps

No Money External Rotations/ Band Pull Aparts:

- 51 reps of each

Conditioning:

5 rounds for time of:

- 10 Power Snatches @ 95 lbs

- 20 Squat Jumps

Time:  8:55

Thursday 12.25.14

Warm Up:
- Hip Circle
- 50 Push Ups
- 50 No Money External Rotations
- 50 Band Pull Aparts

Strength Training:
Front Rack Reverse Lunges (3x5):
- 45x5, 95x5, 135x5, 170x 5, 5, 5

Standing Shoulder Press (Find 5rm):
- 45x5, 95x5, 135x5, 170x5, 175x5, 180x5, 185x5

Pull Ups:
- 10 sets of 5

Conditioning:
- None

Wednesday 12.24.14

Rest day.

Tuesday 12.23.14

Rest day but I did the following:

3 Rounds of:
- 16 Push Ups
- 16 No Money External Rotations
- 16 Pull Aparts
- 320m Row

Then I did mobility work for my shoulders.

Monday 12.22.14

Strength Training:
Power Snatch + Hang Power Snatch + Snatch Push Press Complex:
- 45x 5+5+5
- 95x 4+4+4
- 135x 3+3+3
- 185x 2+2+2
- 205x 0

Box Squat (Find 5rm):
- 135x5, 225x5, 315x5, 335x5, 350x5

Bench Press (Find 5rm):
- 45x5, 95x5, 135x5, 185x5, 225x5, 275x5, 295x5

Chin Ups:
- 7x5 in between bench sets

Push Ups/No Money Extensions/Pull Aparts:
- 47 each

Conditioning:
- None

Sunday 12.21.14

Rest day.

Saturday 12.20.14

Rest day.

Friday 12.19.14

Rest day.

Thursday 12.18.14

Rest day.

Wednesday 12.17.14

Rest day.

Tuesday 12.16.14

Strength Training:
Power Snatch + Hang Power Snatch + Snatch Push Press Complex:
- 45x 5+5+5
- 95x 4+4+4
- 135x 3+3+3
- 185x 2+2+2
- 205x 0+0+0

Power Snatch + Hang Power Snatch:
- 210x 0+0
- 210x 1+1
- 210x 0+0
- 210x 0+0
- 210x 0+0

Hang Snatch High Pulls:
- 225x 5, 5, 5, 5

Bench Press (5x10 de-load):
- 45x 10, 135x10, 225x10, 230x 10, 10, 10, 10, 10 (235 next de-load week)

Banded "No Money" External Rotations:
- Same sets as reps as bench press

Conditioning:
- None

Monday 12.15.14

Strength Training:
Box Squats (Deload 5x10):
- 45x10, 135x10, 225x10, 230x 10, 10, 10, 10, 10 (235 next de-load)

Standing Banded Hip Thrusts:
- 8 sets of 10 with purple band (superset with each squat set)

Parallel Grip Chin Ups (Strict, chest to bar):
- 8 sets of 7 (set of 8 next de-load week)

Push Ups and Band "No Money" External Extensions:
- 40 Reps of each

Conditioning:
- None

Sunday 12.14.14

Rest day.

Saturday 12.13.14

Strength Training:
Deadlifts (4x4 Cycle 8.3):
- 135x5, 225x4, 315x3, 405x2, 420x 4, 4, 4, 6 (425 next cycle)

Barbell Power Shrugs:
- 420x 6, 6, 6

Weighted Dips (3x5-8  + Volume Sets):
- 0x5, 25x5, 50x5, 75x5, 100x 6, 5, 5 (stay at this weight)
- Volume Sets: +5x 10, 10, 10, 10, 10

Conditioning:
- None

Friday 12.12.14

Rest day.

Thursday 12.11 14

Strength Training:
Front Rack Reverse Lunges (3x5):
- 45x5, 95x5, 135x5, 165x5, 5, 5 (170 next time)

Weighted Pull Ups (3x5 or 15 reps + 1x max reps un-weighted):
- 0x5, 25x5, 50x5, 60x 3, 3, 3, 3, 3, 0x13

Barbell Rows (3x6-8):
165x8, 185x8, 225x8, 230x 8, 8, 8 (235 next time)

Conditioning:
- None

Wednesday 12.10.14

Rest day and some mobility work.

Tuesday 12.09.14

Strength Training:
Power Snatch + Hang Power Snatch + Snatch Push Press Complex:
- 45x 5+5+5
- 95x 4+4+4
- 135x 3+3+3
- 185x 2+2+2
- 200x 1+1+1 (go up to 205 next week)

Power Snatch + Hang Power Snatch (5x 1+1):
- 205x 5 sets of 1+1 (go up to 210 next week)

Snatch High Pulls (5x3):
262.5x 5sets of 3 reps (265 next cycle)

Bench Press (4x4 Cycle 8.3):
- 45x1-, 95x8, 135x6, 185x4, 225x2, 275x1, 285x 4, 4, 4, 6 (290 next cycle)

Standing Shoulder Press (5x6):
- 160x 6, 6, 6, 6, 6 (162.5 next cycle)

Conditioning:
- None

Monday 12.08.14

Strength Training:
Box Squats (3x5):
- 45x5, 135x5, 225x5, 315x5, 330x 5, 5, 5 (335 next week)

Good Morning/ Band Hip Thrusts Supersets:
- 225 Good Morning x 5, 5, 5 (230 next week)
- Purple Band Hip Thrusts:  10, 10, 10

Weighted Parallel Grip Pull Ups (3x5 or 15 reps):
- 0x5, 25x5, 50x5, 65x 3, 3, 3, 2, 2, 2 (stay at this weight)

Accessory Circuit:
5 sets of max reps Chin Ups, then matching reps of push ups, lunges, and band pull aparts
- 10, 8, 6, 5, 5

Conditioning:
- None

Sunday 12.07.14

Rest day.

Saturday 12.06.14

Strength Training:
Muscle Cleans:
- 45x5, 95x4, 135x3, 185x2, 225x1 (power clean on the last one)

Clean Pulls:
- 275x3, 315x2, 365x1

Deadlifts (4x4 Cycle 8.2):
- 395x 4, 4, 4, 8 (400 next cycle)

Barbell Power Shrugs:
- 395x 8, 8, 8

Bar Dips (3x5 and volume sets):
- Warm Ups:  0x5, 25x5, 50x5, 75x5
- 3x5 Sets:  100x 5, 5, 5 (go to sets of 6 at same weight)
- Volume:  0x 12, 12, 12, 12, 12 (add 5 to bodyweight)

DB Lateral Raises:
- 25x 8, 8, 8 (increase reps until 3x12)

Conditioning:
- None

Friday 12.05.14

Rest day.

Thursday 12.04.14

Strength Training:
Front Rack Reverse Lunges (3x5):
- 45x5, 95x5, 135x5, 160x 5, 5, 5 (165 next week)

Barbell Hip Thrusts (3x 10-11):
- 160x11, 185x11, 225x11, 230x 11, 11, 11 (stay at this weight for sets of 12 next week)

Weighted Pull Ups (3x5):
- 0x5, 25x5, 50x5, 60x 5, 5, 4 (stay at this weight)

Barbell Rows (3x 6-8):
- 160x7, 185x7, 225x7, 230x 7, 7, 7 (stay at this weight for sets of 8 next week)

Conditioning:
- None

Wednesday 12.03.14

Rest day.

Tuesday 12.02.14

Strength Training:
Power Snatch + Hang Power Snatch + Snatch Push Press Complex:
- 45x 5+5+5
- 95x 4+4+4
- 135x 3+3+3
- 185x 2+2+2
- 200x 1+1+1

Power Snatch + Hang Power Snatch (5 sets of 1+1):
- 205x 1+1, 1+0, 1+1, 0+0, 0+0 (stay at this weight)

Snatch High Pull (5x3):
- 257.5x 3, 3, 3, 3, 3

Bench Press (4x4 Cycle 8.2):
- 45x10, 95x8, 135x6, 185x4, 225x2, 270x 4, 4, 4, 8 (275 next cycle)

Standing Overhead Press (5x8-10):
- 145x 10, 10, 10, 10, 10

Conditioning:
- None

Monday 12.01.14

Strength Training:
Box Squats (3x5):
- 45x5, 135x5, 225x5, 315x5, 325x 5, 5, 5 (330 next week)

Good Mornings (3x5):
- 220x 5, 5, 5 (225 next week)

Standing Banded Hip Thrusts (3x10, superset with GM's):
- Purple Band x 10, 10, 10

Weighted Parallel Grip Chin Ups (3x5):
- 0x5, 25x5, 50x5, 65x 4, 4, 4 (stay at this weight)

Chin Ups (3x max with 60 seconds rest between sets):
- 13, 7, 5

Conditioning:
- Tabata KB Swing @ 32 kg:  12 reps every round (96 reps total)

Sunday 11.30.14

Rest day.

Saturday 11.29.14

Strength Training:
Muscle Cleans:
- 45x5, 95x4, 135x3, 185x2, 225x1 power clean

Clean Pulls:
- 275x3, 315x2, 365x1

Deadlifts (4x4 Cycle 8.1):
- 370x 4, 4, 4, 10 (375 next week)

Barbell Power Shrugs:
- 370x 10, 10, 10

Dips (3x5, then 5x 10-12):
- Warm Ups:  0x5, 25x5, 50x5, 75x5
- 3x5:  100x 5, 4, 4 (stay at this weight)
- 5x 11-12:  0x 11, 11, 11, 11, 11 (5x12 next week)

Banded "No Money" External Rotations:
- 5x10

Conditioning:
- None

Friday 11.28.14

Strength Training:
Weighted Pull Ups (3x5, then 0x max reps):
- 0x5, 25x5, 50x5, 60x 5, 4, 4, 0x11 (stay at this weight, increase reps)

Barbell Rows (3x 6-8):
- 155x6, 185x6, 225x5, 230x 6, 6, 6 (stay at this weight, increase reps)

Front Rack Reverse Lunges (3x5):
- 45x5, 95x5, 135x5, 155x 5, 5, 5 (160 next week)

Barbell Hip Thrusts (3x 10-12):
- 230x 10, 10, 10 (stay at this weight, increase reps)

Conditioning:
- None

Thursday 11.27.14

Rest day.

Wednesday 11.26.14

Rest day.

Tuesday 11.25.14

Strength Training:
Power Snatch + Hang Power Snatch + Snatch Push Press Complex:
- 45x 5+5+5
- 95x 4+4+4
- 135x 3+3+3
- 185x 1+0+0
- 205x 0

Snatch High Pull:
- 252.5x 3, 3, 3, 3, 3

Bench Press (4x4 Cycle 8.1):
- 45x 10, 95x8, 135x6, 185x4, 225x2, 255x 4, 4, 4, 10 (260 next cycle)

Conditioning:
- Tabata Rowing:  Lowest round was 104m

Monday 11.24.14

Strength Training:
Box Squats (3x5):
- 45x5, 135x5, 225x5, 315x5, 320x 5, 5, 5 (325 next week)

Good Mornings (3x5):
- 215x 5, 5, 5 (220 next week)

Standing Banded Hip Thrusts:
- Purple Band x 10, 10, 10

Weighted Parallel Grip Chin Ups (3x5):
- 0x5, 25x5, 50x5, 65x 3, 3, 3 (stay at this weight)

Chin Ups (3x max with :60 rest periods):
- 12, 6, 6

Conditioning:
- Tabata Squats to a Med Ball on a 45 lbs bumper plate:  lowest round was 14.

Sunday 11.23.14

Rest day.

Saturday 11.22.14

Strength Training:
Muscle Cleans:
- 45x5, 95x4, 135x3, 185x2, 225x1

Clean Pulls:
- 275x4, 315x3, 365x2, 405x1

Deadlifts (4x4 Cycle 7.3):
- 415x 4, 4, 4, 6 (420 next cycle)

Barbell Power Shrugs:
- 415x 6, 6, 6

Bar Dips (3x5):
- 0x5, 25x5, 50x5, 75x5, 100x 4, 4, 4 (stay at this weight)

Ring Dips:
- 10, 10, 10, 10, 10

Shoulder Stability Circuit with Bands:
- External Rotations: 5x10
- "No Money" External Rotations: 5x10
- Pull Aparts:  5x10

Conditioning:
- Tabata Burpees:  Lowest round was 6 (last four rounds were all 6)

Friday 11.21.14

Rest day.

Thursday 11.20.14

Strength Training:
T-Bar Rows:
- Machine +45x10, +70x10, +90x10, +115x10, +135x10, +160x10, +180x10, +205x8, +225x6

Barbell Shrugs:
- 135x10, 225x10, 315x10, 405x8, 495x1 (I didn't have my belt or straps with me)

Pull Ups:
- 10, 8, 6

Barbell Curls:
- 95x 10, 8, 8

Band "No Money" External Rotations:
- 10, 10, 10

Conditioning:
- Tabata Rowing:  Worst round was 99m on Damper setting #6.

Wednesday 11.19.14

Strength Training:
Reverse Barbell Lunges (ascending 5's each leg):
- 45x5, 95x5, 135x5, 185x5, 225x5, 275x5

Reverse Hypers:
- 50x10, 100x 10, 10, 10, 10

Hanging Leg Raises (from pull up bar):
- 6 sets of 5 (these were superset with the lunges above)

Ab Wheel Rollouts:
- 5 sets of 10 (these were superset with the Reverse Hypers)

Single Leg Calf Raises:
- 0x10, 10x10, 15x10

Conditioning:
- Tabata KB Swing with 32 kg.  My lowest round was 11.

Mobility:
- 15:00 of stretching glutes, hip flexors, hamstrings, and calves

Tuesday 11.18.14

Strength Training:
Shoulders Superset:
- Arnold Press:  40x10, 45x10, 50x8, 8, 8
- DB Lateral Raise:  20x10, 10, 10, 10, 10

Triceps Superset:
- Overhead Cambered Bar Extension:  70x10, 80x10, 90x10, 100x10, 110x10
- Elbows Out DB Extensions:  35x 10, 10, 10, 10, 10

Conditioning:
- None

Monday 11.17.14

Strength Training:
Power Snatch + Hang Power Snatch + Snatch Push Press Complex:
- 45x 5 each, 95x 4 each, 135x3 each, 185x2 each, 200x 1 each

Power Snatch + Hang Power Snatch:
- 205x 1+1, 0+0, 1+1, 1+1, 0+0 (stay at 205)

Snatch High Pulls (5x3 @112.5% of 230):
- 257.5x 3, 3, 3, 3, 3 (107.5% of 235 next week, which is 252.5)

Bench Press (4x4 Cycle 7.3):
- 45x10, 95x8, 135x6, 185x4, 225x2, 275x1, 280x 4, 4, 4, 6 (285 next cycle)

Shoulder Press (5x10):
- 145x 10, 10, 9, 8, 7 (stay at this weight))

Band Pull Aparts:
- Same sets and reps as the shoulder press

Conditioning:
- None

Sunday 11.16.14

Strength Training:
Box Squat (3x5):
- 45x5, 135x5, 225x5, 315x 5, 5, 5 (320 next week)

Good Mornings (3x5):
- 45x5, 95x5, 135x5, 185x5, 210x 5, 5, 5 (215 next week)

Weighted Parallel Grip Pull Ups (3x5):
- 0x5, 25x5, 50x5, 62.5x 5, 5, 5 (65 next week)

Chin Ups ( 3x max):
- 16, 4, 4 (first set, rest :60, 2nd set, rest:60, 3rd set)

DB Curls:
- 45x 10, 10, 10

Shoulder Stability Circuit:
- Band External Rotations:  5x10
- Band "No Money" External Rotations:  5x10
- Band Pull Aparts:  5x10

Conditioning:
- None

Saturday 11.15.14

Strength Training:
Muscle Cleans:
- 45x5, 95x4, 135x3, 185x2, 225x1

Clean Pulls:
- 275x3, 315x2, 365x1

Deadlifts (4x4 Cycle 7.2):
- 390x 4, 4, 4, 9 (395 next cycle)

Barbell Power Shrugs:
- 390x 8, 8, 8

Dips (3x5, then max reps unweighted):
- 0x5, 25x5, 50x5, 75x5, 95x5, 5, 5, then 0x18 (100 next week)

Arnold Presses:
- 53x 10, 10, 10, 10, 10 (I had to use kettlebells sine the heaviest DB's in the gym were 45's.)

Shoulder Stability Complex:
- Band External Rotations: 5x10
- Band "No Money" External Rotations:  5x10
- Band Pull Aparts:  5x10

Conditioning:
- None

Friday 11.14.14

Rest day

Core, Shoulder Prehab, and Mobility:
10 Rounds of the following:
- 10 Reps of an Ab movement (hanging leg raises, ab wheel, roll-outs, and hollow rocks)
- 10 Reps each of Banded External Rotations, No-Monies, and Pull Aparts
- 2:00 stretch for hips, glutes, hamstrings, and calves (one 2:00 stretch each round)

I finished by trying some bridges.  I got 3x 5-second holds so I definitely need to throw these in more often for trunk flexibility and shoulder range of motion.

Thursday 11.13.14

Strength Training:
Weighted Pull Ups (3x5, 1x max):
- 0x5, 25x5, 50x5, 60x 4, 4, 4, 0x10 (stay at 60)

Barbell Rows (3x 6-8):
- 135x8, 185x8, 225x 8, 8, 8 (230 next week)

Front Rack Reverse Lunges (3x5):
- 45x5, 95x5, 135x5, 150x 5, 5, 5

Single Leg Glute Bridges:
- 0x6, 10x6, 20x6, 30x6, 40x6, 50x6

Hammer Curls (5x 8-10):
- 45x 8, 8, 8, 8, 8

Band "No Money" External Rotations + Band Pull Aparts:
- 5 rounds of 10+10

Conditioning:
- None

Wednesday 11.12.14

Rest day, but...

Ab Work:
- Hollow Rocks:  3x10
- Hanging Leg Raises:  3x10
- Serratus Crunches @ 30:  3x10

Shoulder Rehab/ Prehab Work:
- Band External Rotations:  9x10
- Band "No Money" External Rotations:  9x10
- Band Pull Aparts:  9x10

Mobility:
- Hips, Glutes, and Calves

Tuesday 11.11.14

Strength Training:
Power Snatch + Hang Power Snatch + Snatch Push Press Complex:
- 45x 5+5+5
- 95x 4+4+4
- 135x 3+3+3
- 175x 2+2+2
- 200x 1+1+1

Power Snatch + Hang Power Snatch:
- 205x 1+1
- 205x 1+1
- 205x 1+1
- 205x 1+1
- 205x 0+0 (Missed on the the last set, stay at this weight)

Snatch High Pull (5x3 @ 110% of 230):
- 252.5x 3, 3, 3, 3, 3 (112.5% of 230 or 257.5 next week)

Bench Press (4x4 Cycle 7.2):
- 45x10, 95x8, 135x6, 185x4, 225x2, 265x 4, 4, 4, 8 (270 next cycle)

Standing Shoulder Press (5x8-10):
- 145x 9, 9, 9, 9, 9 (stay at this weight)

Conditioning:
- None

Monday 11.10.14

Strength Training:
Box Squats (3x5):
- 45x5, 135x5, 225x5, 310x 5, 5, 5 (315 next week)

Good Mornings (3x5):
- 45x5, 95x5, 135x5, 185x5, 205x 5, 5, 5 (210 next week)

Weighted Parallel Grip Pull Ups (3x5):
- 0x5, 25x5, 50x5, 62.5x 4, 4, 4 (stay at this weight next week)

Chin Ups (3x max reps):
- 15, 13, 11 (15 was a PR.  Add two sets next week)

Conditioning:
- None

Sunday 11.09.14

Rest day.

Saturday 11.08.14

Strength Training:
Muscle Cleans:
- 45x5, 95x4, 135x3, 185x2, 225x1

Clean Pulls:
- 275x3, 315x2, 345x1

Deadlifts (4x4 Cycle 7.1):
- 365x 4, 4, 4, 10 (370 next cycle)

Barbell Shrugs:
- 365x 10, 10, 10

Weighted Dips:
- 0x5, 25x5, 50x5, 75x5, 95x 4, 4, 4, 4, 4 (stay at 95)

Arnold Presses:
- 55x 9, 9, 9, 9, 9 (stay at 55)

Band Pull Aparts:
- 5x20

Conditioning:
- None

Friday 11.07.14

Strength Training:
Weighted Pull Ups (3x5):
- 0x5, 25x5, 50x5, 60x 4, 3, 3 (stay at this weight)

Barbell Rows:
- 135x7, 185x7, 225x 7, 7, 7 (8's next week)

Front Rack Reverse Barbell Lunges:
- 45x5, 95x5, 135x5, 145x 5, 5, 5 (150 next week)

Single Leg Glute Bridges:
- 0x5, 10x5, 20x5, 30x5, 40x5

Hammer Curls:
- 40x 10, 10, 10, 10, 10 (45 next week)

Shoulder Rehab/ Prehab:
- Band External Rotations:  5x10
- Band "No Money" External Rotations:  5x10
- Band Pull Aparts:  5x10

Conditioning:
- None

Thursday 11.06.14

Rest day.

Wednesday 11.05.14

Rest Day.

Mobility:
- 30:00

Shoulder Rehab/ Prehab:
5 Rounds of:
- 10 External Rotations
- 10 "No Money" External Rotations
- 10 Pull Aparts

Tuesday 11.04.14

Strength Training:
Muscle Snatch + Hang Power Snatch + Snatch Push Press Complex:
- 45x 5+5+5
- 95x 4+4+4
- 135x 3+3+3
- 170x 2+2+2 (power snatches instead of muscle snatches.  175 next week)
- 200x 1+1+1 (power snatch instead of muscle snatch.  Stay at this weight)

Power Snatch + Hang Power Snatch:
- 205x 1+0
- 205x 1+0
- 205x 1+1
- 205x 0+0
- 205x 0+1 (stay at this weight)

Snatch High Pulls (5x3 @ 107.5% of 230):
- 247.5x 3, 3, 3, 3, 3 (110% of 230, or 252.5 next week)

Bench Press (4x4 Cycle 7.1):
- Warm Ups:  45x10, 95x8, 135x6, 185x4, 225x2
- Work Sets:  250x 4, 4, 4, 10 (255 next cycle)

Overhead Press (5x8-10):
- 145x 8, 8, 8, 8, 8 (stay at this weight next week)

Accessory Circuit:
100 reps each of:
- Push Ups
- Band Pull Aparts
Time:  this took me 10:00, but I wasn't really going for time.  I did a set of push ups to form break down, then matched that number of band pull aparts.  I rested as needed and just tried to keep moving.

Conditioning:
- None

Monday 11.03.14

Strength Training:
Box Squats (3x5):
- 45x5, 135x5, 225x5, 305x 5, 5, 5 (310 next week)

Good Mornings (3x5):
- 200x 5, 5, 5 (205 next week)

Weighted Parallel Grip Chin Ups (3x5):
- 0x5, 25x5, 50x5, 62.5x 3, 3, 3 (stay at this weight)

Chin Ups (3x max reps):
- 14, 12, 10 (14 strict is a PR!)

Accessory Circuit:
5 Rounds of:
- 10 GHD Sit Ups;
- 20 Band Pull Aparts

Conditioning:
- None

Wednesday 10.29.14

Rest day.

Sunday 11.02.14

Rest day.

Saturday 11.01.14

Rest day.

Friday 10.31.14

Strength Training:
Muscle Cleans:
- 45x5, 95x4, 135x3, 185x2, 225x1 (power clean)

Clean Pulls:
- 275x3, 315x2, 365x1

Deadlifts (4x4 Cycle 6.3):
- 410x 4, 4, 4, 6 (415 next cycle)

Barbell Power Shrugs:
- 410x 6, 6, 6

Dips (5x5):
- 0x5, 25x4, 50x3, 75x2, 95x 4, 3, 3, 3, 3 (stay at this weight)

Arnold Presses:
- 55x 8, 8, 8, 8, 8 (stay at this weight)

Conditioning:
- None

Thursday 10.30.14

Strength Training:
Weighted Pull Ups (3x5):
- 0x5, 25x4, 50x3, 57.5x 5, 5, 5 (60 next week)

Barbell Row:
- 135x6, 185x6, 225x 6, 6, 6 (sets of 7 next week)

Front Rack Reverse Lunges (3x5):
- 45x5, 95x5, 135x5, 140x 5, 5, 5 (145 next week)

Bulgarian Split Squats (5x5):
- 25x 5, 5, 5, 5, 5

Hammer Curls:
- 40x 9, 9, 9, 9, 9 (10's next week)

Band Pull Aparts:
- 20, 20, 20, 20, 20

Conditioning:
- None

Tuesday 10.28.14

Strength Training:
Muscle Snatch + Hang Power Snatch + Snatch Push Press Complex:
- 45x 5+5+5
- 95x 4+4+4
- 135x 3+3+3
- 165x 2+2+2 (barely got the muscle snatches, 170 next week)
- 195x 1+1+1 (power snatch instead of muscle snatch, 200 next week)

Power Snatch + Hang Power Snatch (5 sets of 1+1):
- 205x 1+1
- 205x 0+0
- 205x 1+1
- 205x 1+0
- 205x 0+0- stay at this weight until I hit all 5 sets

Snatch High Pull (5x3 @ 112.5% of 225):
- 252.5x 3, 3, 3, 3, 3 (107.5% of 230= 247.5 next week)

Bench Press (4x4 Cycle 6.3):
- Warm Ups:  45x10, 95x8, 135x6, 185x4, 225x2
- Work Sets:  275x 4, 4, 4, 6 (280 next cycle)

Overhead Press (5x10):
- 140x 10, 10, 10, 10, 10 (145 next week)

Conditioning:
- None

Monday 10.27.14

Strength Training:
Box Squats (3x5):
- 45x5, 135x5, 225x5, 300x 5, 5, 5 (305 next week)

Weighted Parallel Grip Chin Ups (3x5):
- 0x5, 25x4, 50x3, 60x 5, 5, 5 (62.5 next week)

Good Mornings (3x5):
- 195x 5, 5, 5 (200 next week)

Chin Ups (3x max):
- 13, 11, 9

Accessory Circuit:
5 Rounds, not for time, of:
- Max hang from rings in a false grip
- 20 Band Pull Aparts
- 20 Barbell Curls with a 45 lbs bar

Mobility:
- 15:00 for hamstrings, glutes, and hip flexors.

Sunday 10.26.14

Rest day and band pull aparts.

Saturday 10.25.14

Strength Training:
Muscle Cleans:
- 45x5, 95x4, 135x3, 185x2, 225x1 (power clean)

Clean Pulls:
- 275x3, 315x2, 365x1

Deadlifts (4x4 Cycle 6, Week 2):
- 385x 4, 4, 4, 8 (390 next cycle)

Barbell Power Shrugs:
- 385x 8, 8, 8

Dips (5x5):
- 0x5, 25x4, 50x3, 75x2, 90x 5, 5, 5, 5, 5 (95 next week)

Arnold Presses (standing, 5x10):
- 50x 10, 10, 10, 10, 10 (55 next week)

Band Pull Aparts:
- 100 reps

Conditioning:
- None

Friday 10.24.14

Rest day, but 100 band pull aparts.

Thursday 10.23.14

Strength Training:
Weighted Pull Ups (3x5):
- Warm Ups:  0x5, 25x4, 50x3
- Work Sets:  57.5x 5, 4, 4

Barbell Rows (3x5):
- 135x5, 185x5, 225x 5, 5, 5 (225x 3x6 next week)

Front Rack Reverse Lunges:
- 45x5, 95x5, 135x 5, 5, 5, 5 (140 next week)

Bulgarian Split Squats:
- 20x 5, 5, 5, 5, 5 (25 next week)

Hammer Curls:
- 40x 8, 8, 8, 8, 8 (9's next week)

Band Pull Aparts:
- 100 reps (5x20)

Conditioning:
- None

Wednesday 10.22.14

Rest day.

Tuesday 10.21.14

Strength Training:
Muscle Snatch + Hang Power Snatch + Snatch Push Press Complex:
- 45x 5+5+5
- 95x 4+4+4
- 135x 3+3+3
- 160x 2+2+2 (165 next week)
- 190x 1+1+1 (power clean instead of muscle clean, 195 next week)

Power Snatch + Hang Power Snatch:
- 200x 1+1
- 200x 1+1
- 200x 1+1
- 200x 1+1
- 200x 1+1 (went 5 for 5 finally, 205 next week)

Snatch High Pulls (5x3 @ 110% of 225):
- 247.5x 3, 3, 3, 3, 3 (112.5% of 225 next week)

Bench Press (4x4 Cycle 6, week 2):
- Warm Ups:  45x10, 95x8, 135x6, 185x4, 225x2
- Work Sets:  260x 4, 4, 4, 8 (265 next cycle)

Overhead Press (5x10):
- 135x 10, 10, 10, 10, 10 (140 next week)

Conditioning:
- None

Monday 10.20.14

Strength Training:
Box Squats (3x5):
- 45x5, 135x5, 225x5, 295x 5, 5, 5 (300 next week)

Good Mornings (3x5):
- 190x 5, 5, 5 (195 next week)

Weighted Parallel Grip Chin Ups (3x5):
- 0x5, 25x4, 50x3, 60x 4, 4, 4 (stay at this weight)

Chin Ups (3x max reps):
- 12, 10, 8

Conditioning:
9:00 AMRAP of:
- 20 KB Swings @ 70#
- 10 Evil Wheel Roll Outs
Score:  4 Rounds + 20 swings and 3 roll outs into round 5

Sunday 10.19.14

Rest day.

Saturday 10.18.14

Strength Training:
Muscle Cleans:
- 45x5, 95x4, 135x3, 185x2, 225x1 (power clean)

Clean Pulls:
- 275x3, 315x2, 345x1

Deadlifts (4x4 Cycle 6, Week 1):
- 360x 4, 4, 4, 10 (365 next cycle)

Power Shrugs:
- 360x 10, 10, 10

Weighted Chin Ups (3x5 + max reps):
- Warm Ups:  0x5, 25x4
- Work Sets:  50x3, 55x 5, 5, 5
- Max Unweighted:  12

Dips (5x5 + Volume sets of 5x 8-10):
- Warm Ups:  0x5, 25x4, 50x3, 75x2
- Work Sets:  90x 5, 5, 5, 4, 4 (stay at this weight)
- Volume Sets:  20x 8, 8, 8, 8, 8

Band Pull Aparts:
- 100 reps

Conditioning:
- None

Friday 10.17.14

Rest day, but I did get 100 band pull a parts and about 70 leg/hip raises in.

Thursday 10.16.14

Strength Training:
Shoulder Press (4x4 Cycle 6, Week 1):
- Warm Ups:  45x 10. 95x8, 135x6
- Work Sets:  155x 4, 4, 4, 10 (157.5 next cycle)

Weighted Pull Ups (3x5, 1x max reps):
- Warm Ups:  0x5, 25x4, 50x3
- Work Sets:  55x 5, 5, 5 (57.5 next week)
- Max Reps:  12

Bulgarian Split Squats:
- 7x5 @ 15 (20 next week)

Arnold Presses (5x10):
- 50x 10, 10, 10, 10, 8 (stay at this weight)

Band Pull Aparts:
- 100 reps

Conditioning:
- Off

Wednesday 10.15.14

Conditioning:
10 Rounds of:
- 120 Jump Rope singles
- 10 Band Pull Aparts
- 5 Hanging Leg Raises (from bar dip support)

Mobility:
- 20:00 of stretching

Tuesday 10.14.14

Rest day.

Monday 10.13.14

Strength Training:
Snatch Complex (Muscle Snatch+ Hang Power Snatch+ Snatch Push Presses):
- 45x 5+5+5
- 95x 4+4+4
- 135x 3+3+3
- 160x 1+2+2 (missed the second muscle snatch)
- 190x 1+1+1 (power snatch instead of muscle snatch)

5:00 EMOM (1 Power Snatch + 1 Hang Power Snatch):
- 200x 1+1
- 200x 1+1
- 200x 1+1
- 200x 0+0
- 200x 1+1 (Stay at this weight since I missed the 4th set)

Snatch High Pulls (5x3 @ 107.5% of 225):
- 242.5x 3, 3, 3, 3, 3 (110% of 225 next week)

Box Squats (3x5):
- 45x5, 135x4, 225x3, 290x 5, 5, 5 (295 next week)

Bench Press (4x4 Cycle 6, Week 1 + Sling Shot Volume Sets):
- Warm Ups:  45x10, 95x8, 135x6, 185x4, 225x2
- Work Sets:  245x 4, 4, 4, 10 (250 next week)
- Sling Shot:  245x 10, 10, 10, 10, 10

Weighted Parallel Grip Chin Ups (3x5 + 1 max set unweighted):
- Warm Ups:  Skipped these due to time
- Work Sets:  60x 4, 4, 4 (stay at this weight)
- Max Reps Unweighted:  11

Band Pull Aparts:
- 100 reps

Conditioning:
- None

Sunday 10.12.14

Rest day.

Saturday 10.11.14

Strength Training:
Muscle Cleans:
- 45x5 , 95x5, 135x3, 185x2, 225x1 (power clean)

Clean Pulls:
- 275x3, 315x2, 365x1

Deadlifts (3x10 deload):
- 315x 10, 10, 10 (320 next deload week)

Chin Ups (deload):
- 8 sets of 6 reps (8x7 next deload)

Dips (deload):
- 10 sets of 10 reps (10x11 next deload)

Overhead DB Extensions (single arm):
- 35x 10, 10, 10, 9

Band Pull Aparts:
- 100 reps in 6 sets

Conditioning:
- Off

Friday 10.10.14

Conditioning:
10x 2:00 Rounds of:
- 48 Double Unders
- 10 Band Pull Aparts
- 10 Hollow Rocks
Score:  480 double unders, 100 pull aparts, and 100 hollow rocks.  Rounds completed in 1:10-1:20.

Mobility:
- 20:00

Thursday 10.09.14

Strength Training:
Shoulder Press (3x10 deload):
- 45x 10, 95x 10, 135x 10, 10, 10 (140 next deload week)

Pull Ups:
- 8x6 unweighted

Bulgarian Split Squat:
- 0x5, 5x5, 10x5, 15x5, 20x5, 25x5, 30x5, 35x5

Shoulder Isolation Tri-Set:
- Front Raise @ 20x 10, 10, 10, 10, 10
- Lateral Raise @20x 10, 10, 10, 10, 10
- Band Pull Apartsx 20, 20, 20, 20, 20

Conditioning:
- None

Wednesday 10.08.14

Conditioning:
10 Rounds of:
- 115 Jump Rope Singles
- 10 Face Pulls
- 10 Hanging Leg Raises

Mobility:
- 20:00 of stretching

Tuesday 10.07.14

Strength Training:
Muscle Snatch+ Hang Power Snatch+ Snatch Push Press Complex:
- 45x 5+5+5
- 95x 4+4+4
- 135x 3+3+3
- 155x 2+2+2
- 185x 1+1+1 (power clean on the first rep)

Power Snatch + Hang Power Snatch EMOM fo 5:00:
- 200x 1+1
- 200x 1+0
- 200x 0+0
- 200x 0+0
- 200x 0+0 (one rep better than last week but stay at this weight)

Bench Press (Deload Week 3x10):
- Warm Ups:  45x10, 95x8, 135x6, 185x4, 225x2, 275x1, 315x1
- Work Sets:  225x 10, 10, 10 (230 next reload week)

Accessory Circuit (not for time):
5 Rounds of:
- 3 Snatch High Pulls @ 200
- 10 Push Ups
- 20 Band Pull Aparts

Conditioning:
- None

Monday 10.06.14

Strength Training:
Box Squats (Deload 3x10):
- Warm Ups:  45x5, 135x4, 225x3, 275x2, 315x1
- Work Sets:  225x 10, 10, 10 (230 next deload week)

Weighted Parallel Grip Chin Ups (Deload):
- 8 sets of 6 strict chest to bar (try to get sets of 7 next deload week)

Accessory Circuit (not for time):
- Good Mornings @ 185:  5, 5, 5, 5, 5
- Ab Wheel Rollouts:  10, 10, 10, 10, 10
- Band Pull Aparts:  20, 20, 20, 20, 20

Conditioning:
10:00 row for distance:
- 2540m

Sunday 10.05.14

Rest day.

Saturday 10.04.14

Rest day.

Friday 10.03.14

Strength Training:
Muscle Cleans:
- 45x5, 95x4, 135x3, 185x2, 225x1 (power clean)

Clean Pulls:
- 275x3, 315x2, 365x1

Deadlifts (4x4 Cycle 5, Week 3):
- 405x 4, 4, 4, 4 (410 next cycle)

Barbell Power Shrugs:
- 405x 6, 6, 6 (410 next cycle)

Weighted Chin Ups:
- Warm Ups:  0x5, 25x4, 50x 3
- Heavy Work Sets:  55x 3, 3, 3 (stay until I get 3x5
- Max Unweighted:  8 (I'm usually good for 12-15 but my hands are beat up)

Dips (5x5 + Volume Sets):
- Warm Ups:  0x5, 25x4, 50x3, 75x2
- Work Sets:  90x 3, 4, 3, 3, 3 (stay at this weight next week)
- Volume @ 15: 10, 10, 10, 10, 10 (20 next week)

Band Pull Aparts:
- 100 reps in 6x15 and 1x 10

Conditioning:
- None

Thursday 10.02.14

Conditioning:
10x 2:00 Rounds of:
- 47 Double Unders
- 10 Hollow Rocks
- Rest the remainder of the round
Score:  470 double unders.  Rounds averaged about 1:00 so I usually had +/- 1:00 of rest.

Wednesday 10.01.14

Strength Training:
Shoulder Press (4x4 Cyle 5, Week 3):
- Warm Ups:  45x10, 95x8, 135x6
- Work Sets:  172.5x 4, 4, 4, 6

Weighted Pull Ups (3x5 + max reps):
- Warm Ups:  0x5, 25x4, 50x3
- Weighted Sets:  50x 5, 5, 5
- Max Reps Unweighted:  10

Bulgarian Split Squats (Rehab work):
- 7 sets of 5 each leg holding 10 lbs DB's

Shoulders Giant Set:
- Arnold Press @ 50x 9, 9, 9, 8, 7
- Lateral Raise @ 25x 9, 9, 9, 8, 7
- Band Pull Aparts:  20, 20, 20, 20, 20

Conditioning:
- None

Tuesday 9.30.14

Rest day.

Monday 9.29.14

Strength Training:
Muscle Snatch+ Hang Power Snatch + Klokov Press Complex:
- 45x 5+5+5, 95x 4+4+4, 135x 3+3+3, 155x 2+2+0 (switch to Snatch Push Press)

Power Snatch+ Hang Power Snatch (EMOM for 5:00):
- 200x 1+1, 0, 0, 0, 0 (stay at this weight)

Snatch High Pulls (5x3 @ 112.5% of 220):
- 247.5x 3, 3, 3, 3, 3 (use 107.5% of 225 next week)

Box Squat (3x5):
- 45x5, 135x4, 225x3, 275x2, 285x 5, 5, 5 (290 next week)

Bench Press (4x4 Cycle 5, Week 3 + Slingshot Volume sets):
- Warm Ups:  45x10, 95x8, 135x6, 185x4, 225x2
- Work Sets:  270x 4, 4, 4, 6 (275 next cycle)
- Slingshot:  270x 6, 6, 6, 6, 6

Weighted Parallel Grip Chin Ups (3x5 + max reps unweighted):
- Warm Ups:  0x5, 25x4, 50x3
- Work Sets:  55x 5, 5, 5 (60 next week)
- Unweighted:  12

Conditioning:
- None

Sunday 9.28.14

Rest day.

Saturday 9.27.14

Strength Training:
Muscle Cleans:
- 45x5, 95x4, 135x3, 185x2, 225x1 (power clean)

Clean Pulls:
- 275x3, 315x2, 365x1

Deadlifts (4x4 Cycle 5, Week 2):
- 380x 4, 4, 4, 8 (385 next week)

Barbell Power Shrugs:
- 380x 8, 8, 8 (385 next week)

Weighted Chin Ups (5x5 or 25 reps):
- 0x5, 25x4, 50x 5, 5, 5, 5, 5 (55 next week)

Dips (5x5 + Volume Sets):
- Warm Ups:  0x5, 25x4, 50x3, 75x2
- Work Sets:  90x 5, 4, 4, 4, 4 (stay at this weight next week)
- Volume @ 15:  9, 9, 9, 9, 9, 9 (try 6x10 at this weight next week)

Band Pull Aparts:
- 100 reps in 4x15 and 4x 10

Conditioning:
- None

Friday 9.26.14

Conditioning:
10x 2:00 rounds of:
- 46 Double Unders
- 10 Band Pull Aparts
- 10 Hollow Rocks
- Rest the remainder of the round
Score:  460 total double unders, 100 band pull aparts, and 100 hollow rocks

Mobility:
- 20:00 of stretching hips, glutes, hamstrings, and calves.

Thursday 9.25.14

Strength Training:
Weighted Pull Ups (25 reps or 5x5):
- Warm Ups:  0x5, 30x3, 60x1
- Work Sets:  50x 5, 5, 5, 4, 4, 2 (stay at this weight until 5x5)

Shoulder Press (4x4 Cycle 5, Week 2):
- Warm Up:  45x6, 95x4, 135x2
- Work Sets:  162.5x 4, 4, 4, 8

DB Lunges:
- 20x5, 25x5, 30x5, 35x5, 40x5, 45x5, 50x5

Shoulders Tri-Set:
- Arnold Press @ 50: 8, 8, 8, 8 (stay until 4x10)
- Lateral Raises @25:  8, 8, 8, 8 (stay until 4x10)
- Band Pull Aparts:  20, 20, 20, 20

Conditioning:
- None

Wednesday 9.24.14

Conditioning:
10 Rounds of:
- 110 Jump Rope Singles
- 10 Band Pull Aparts
- 10 Hanging Leg Raises
Time:  19:49.  I wasn't going for time, just kept track of how long it took.

Mobility:
- 20:00 of stretching

Tuesday 9.23.14

Strength Training:
Muscle Snatch+Hang Power Snatch+Klokov Press Complex:
- 45x 5+5+5, 95x 4+4+4, 135x 3+3+3, 155x 2+2+0 (stay at 155 for top set)

Power Snatch/ Hang Power Snatch (1 of each on the minute for 5:00):
- 195x 1+1, 1+1, 1+1, 1+1, 1+1 (200 next week)

Snatch High Pulls (5x3 @ 110% of 220):
- 242x 3, 3, 3, 3, 3 (112.5% next week)

Box Squats (3x5):
- 45x5, 135x5, 225x5, 275x5, 280x 5, 5, 5 (285 next week)

Bench Press (4x4 Cycle 5, Week 2):
- Warm Ups:  45x10, 95x8, 135x6,  185x4, 225x2
- Work Sets:  255x 4, 4, 4, 8 (260 next cycle)
- Slingshot Volume Sets:  Had to cut these out due to time today

Weighted Parallel Grip Chin Ups (5x5 or 25 reps):
- Warm Ups:  0x5, 30x3, 60x1
- Work Sets:  50x 5, 5, 5, 5, 5 (55 next week)

Band Pull Aparts:
- 100 reps

Monday 9.22.14

Conditioning:
20:00 AMRAP of:
- 10 Ab Wheel Roll Outs
- 50 Double Unders
- 500m Row
Score:  5 rounds + 1 roll out.  4/5 rounds of double unders were unbroken.

Sunday 9.21.14

Rest day.

Saturday 9.20.14

Strength Training:
Muscle Cleans:
- 45x5, 95x4, 135x3, 185x2, 225x1 (power clean)

Clean Pulls:
- 275x3, 315x2, 345x1

Deadlifts (4x4 Cycle 5, Week 1):
- 355x 4, 4, 4, 10 (360 next cycle)

Barbell Power Shrugs:
- 355x 10, 10, 10

Weighted Chin Ups (5x5 or 25 reps):
- 0x5, 30x3, 60x1, 50x 5, 5, 5, 4, 3, 3 (stay at this weight until I get 5x5)

Dips (5x5 + volume sets):
- Warm Ups:  0x5, 25x4, 50x3, 75x2
- Work Sets:  85x 5, 5, 5, 5, 5 (90 next week)
- Volume sets:  15x 8, 8, 8, 8, 8, 8 (go for 6 set of 9 next week)

Band Pull Aparts:
- 6x 10

Friday 9.19.14

Conditioning:

10x 1:00 Rounds of:

- 45 Double Unders

- Singles to finish the 1:00 round

- Rest 1:00 between rounds

Score:  450 Double Unders (singles not counted)

Stability:

3 Rounds of:

- :35 Right Side Plank

- :35 Left Side Plank
- :35 Front Plank

Mobility:

- 5:00 of stretching for glutes, I'll have to do the rest later.

Thursday 9.18.14

Strength Training:
Shoulder Press (4x4 Cycle 5, Week 1):
- Warm Ups:  45x5, 95x4, 135x3
- Work Sets:  152.5x 4, 4, 4, 10 (155 next week)

Weighted Pull Ups (5x5, or 25 reps):
- Warm Ups:  0x5, 30x3, 60x1
- Work Sets:  50x 5, 4, 4, 4, 4, 4 (stay until I get 5x5)

Shoulders Giant Set:
- Arnold Press @ 45:  10, 10, 10, 10
- Lateral Raise @ 20:  10, 10, 10, 10
- Band Pull Aparts:  10, 10, 10, 10

Wednesday 9.17.14

Conditioning:
10 Rounds of:
- 105 Jump Rope singles
- 10 Hanging Leg Raises

Mobility:
- 20:00 of stretching hips, hamstrings, calves, and glutes.

Tuesday 9.16.14

Strength Training:
Muscle Snatch/ Hang Power Snatch/ Klokov Press:
- 45x 5/5/5, 95x 4/4/4, 135x 3/3/3, 150x 2/2 (155 next week)

Power Snatch/Hang Power Snatch (EMOM for 5:00):
- 195x 1/1, 1/1, 1/1, 1/1, 1/0 (missed the last HPS, stay at this weight)

Snatch High Pulls (5x3 @ 107.5% of 220):
- 236.5x 3, 3, 3, 3, 3 (110% next week)

Box Squats (3x5):
- 45x5, 135x5. 225x5. 275x 5, 5, 5

Bench Press (4x4 Cycle 5, Week 1):
- Warm Ups:  45x10, 95x8, 135x6, 185x4, 225x2
- Work Sets:  240x 4, 4, 4, 10 (245 next cycle)

Slingshot Bench Press (5x10):
- 265x 10, 9, 9, 9, 7 (stay at this weight until I get 5x10)

Parallel Grip Chin Ups (5x5):
- Warm Ups:  0x5, 30x3, 60x1
- Work Sets:  50x 5, 5, 4, 4, 4, 3 (stay at this weight until I get 5x5)

Monday 9.15.14

Conditioning:

4x 5:00 Rounds of:

- 500m Row

- Rounds of 10 GHD Sit Ups and 30 Double Unders to finish the 5:00 round

Score:  I finished 8 total rounds of the couplet

Mobility:

- 15:00 for glutes, hips, hamstrings, and calves

Sunday 9.14.14

Rest day.

Saturday 9.13.14

Strength Training:
Muscle Cleans:
- 45x5, 95x4, 135x3, 185x2, 225x1 (power clean)

Clean Pulls:
- 275x3, 315x2, 365x1

Deadlifts (4x4, Cycle 4, Week 3):
- 400x 4, 4, 4, 6 (405 next cycle)

Barbell Power Shrugs:
- 400x 6, 6, 6

Bar Dips (25 Heavy Reps+ Volume sets):
- Warm Ups:  0x5, 25x4, 50x3, 75x2
- Work Sets:  80x 5, 5, 5, 5, 5 (85 next week)
- Volume:  10x 6 sets of 10 reps

Weighted Chin Ups (25 Reps):
- Warm Ups:  0x5, 25x3, 50x1
- Work Sets:  45x 5, 5, 5, 5, 5 (50 next cycle)

Conditioning:
- Off

Friday 9.12.14

Conditioning:

10x 1:00 Rounds of:

- Max unbroken Double Unders

- Singles to finish the 1:00 round

- Rest 1:00 between rounds

Score:  439 Double Unders (singles not counted)

Stability:

3 Rounds of:

- :30 Right Side Plank

- :30 Left Side Plank
- :30 Front Plank

Mobility:

- 15:00 of stretching for hips, groin, hamstrings, and calves

Thursday 9.11.14

Strength Training:
Bench Press 4x4 (Cycle 4, Week 3):
- Warm Ups:  45x10, 95x8, 135x6, 185x4, 225x2
- Work Sets:  265x 4, 4, 4, 6 (270 next cycle)

SlingShot Bench Press/ Lateral Raise Superset:
- 265 BP/ 18 KB Raises:  8/8, 8/8, 8/8

Weighted Pull Ups 5x5:
- Warm Ups:  0x5, 25x3, 50x1
- Work Sets:  45x 5, 5, 5, 5, 5 (50 next week)

Band Pull Aparts:
- 50 reps

Conditioning:
- None

Wednesday 9.10.14

Strength Training:
- Off

Active Recovery:
10 Rounds of:
- 100 Jump Rope singles
- 10 Hanging Leg Raises

Mobility:
- 20:00 of stretching for hips, hamstrings, groin, and calves.

Tuesday 9.09.14

Strength Training:
Muscle Snatch/ Power Snatch/ Klokov Press Complex:
- 45x 4/4/4
- 95x 3/3/3
- 135x 2/2/2
- 145x 1/1/1 (150 next week)

Power Snatch/ Hang Power Snatch EMOM for 5:00:
- 195x 1/1
- 195x 1/1
- 195x 1/1
- 195x 1/0
- 195x 1/0

Snatch High Pulls 5x3 @ 112.5% of 215):
- 242x 3, 3, 3, 3, 3 (use 107.5 % of 220 next week)

Box Squat (5rm for the day):
- 45x5, 95x5, 135x5, 185x5, 225x5, 275x5, 315x3

Shoulder Press 4x4 (Cycle 4, Week 3):
- 45x5, 95x4, 135x3, (work sets) 170x 4, 4, 4, 6 (172.5 next cycle)

Klokov Press 3x8:
- 105x 8, 8, 8

Weighted Parallel Grip Chin Ups (25 reps):
- 0x5, 25x3, 50x1, (work sets) 45x 5, 5, 5, 5, 5 (50 next week)

Conditioning:
- Off

Monday 9.08.14

Strength Training:
- Off

Conditioning:
1.  4x 500m Rows on the 3:40:
- 1:31.5
- 1:36.6
- 1:35.6
- 1:37.9

2.  3x 3:00 Rounds of:
- 11 GHD Sit Ups
- 11 Reverse Hypers
- Jump Rope singles to finish the round
- 1:00 rest between rounds

Sunday 9.07.14

Rest day.

Saturday 9.06.14

Strength Training:
Muscle Cleans:
- 45x5, 95x4, 135x3, 185x2, 225x1 (power clean on the last set)

Clean Pulls:
- 275x3, 315x2, 365x1

Deadlifts 4x4 (Cycle 4, Week 2):
- 375x 4, 4, 4, 8 (380 next cycle)

Barbell Power Shrugs:
- 375x 8, 8, 8 (380 next cycle)

Weighted Chin Ups (25 reps):
- Warm Ups:  0x5, 25x3, 50x1
- Work Sets:  40x 5, 5, 5, 5, 5 (45 next week)

Bar Dips:
- Warm Ups:  0x5, 25x4, 50x3
- Weighted Sets:  75x 5, 5, 5, 5, 5 (80 next week)
- Volume Sets:  7 sets of 10 with 5 lbs added (use 10 next week)

Conditioning:
- None

Friday 9.05.14

Strength Training:

- Off

Active Recovery:

10x 1:00 Rounds of:

- Max unbroken Double Unders

- Singles to finish the 1:00 round

- Rest 1:00 between rounds

Score:  362 Double Unders (singles not counted)

Stability:

3 Rounds of:

- :45 Plank

- :30 Right Side Plank

- :30 Left Side Plank

Mobility:

- 20:00 of stretching for hips, groin, hamstrings, and calves

Thursday 9.04.14

Weighted Pull Ups (25 reps):

- Warm Ups:  0x5, 25x3, 50x1

- Work Sets:  40x 5, 5, 5, 5, 5 (45 next week)

Jump Rope Singles:

- 8x 100 (I did one round in between each round of pull ups)

Wednesday 9.03.14

Strength Training:
Bench Press 4x4 (Cycle 4, Week 2):
- Warm Ups:  45x10, 95x8, 135x6, 185x4, 225x2
- Work Sets:  250x 4, 4, 4, 8 (255 next cycle)

Kettlebell Arnold Press:
- 62x 9, 9, 9

Band Pull Aparts:
- 77 reps (same sets and reps as the pressing)

Dragon Flags:
- 50 reps (10 sets of 5 in  between sets of the above)

Conditioning:
- None

Tuesday 9.02.14

Strength Training:
Back Squats 4x4 (Cycle 4, Week 2):
- Warm Ups:  45x5, 135x4, 225x3, 315x2
- Work Sets:  330x 4, 4, 4, 8 (335 next cycle)

Weighted Parallel Grip Chin Ups (25 Reps):
- Warm Ups:  0x5, 25x3, 50x1
- Work Sets:  40x 5, 5, 5, 5, 5 (45 next week)

Hammer Curls:
- 40x 8, 8, 8

GHD Sit Ups:
- 10, 10, 10

Conditioning:
- None

Monday 9.01.14

Strength Training:
Muscle Snatch/ Power Snatch/ Snatch/ Klokov Press/ Snatch Balance Complex:
- 45x 4 of each movement
- 95x 3 of each
- 135x 2 of each
- 140x 1 of each (145 next week)

Snatch (1 rep on the minute for 5:00):
- 190x 1,1,1,1,1 (195 next week)

Snatch Pulls 5x3 @ 110%:
- 236.5x 3, 3, 3, 3, 3

Shoulder Press 4x4 (Cycle 4, Week 2):
- Warm Ups:  45x5, 95x4, 135x3
- Work Sets:  160x 4, 4, 4, 8 (162.5 next cycle)

Klokov Press 3x8-10:
- 100x 10, 10, 10 (105 next week)

Conditioning:
4x 400m Sprints on the 3:45:
- 1:36
- 1:38
- 1:39
- 1:38
Go on the 3:40 next week.

Sunday 8.31.14

Rest day.

Saturday 8.30.14

Chin Up Project:  75 reps (325 this week, 908 this month)

Strength Training:
Muscle Cleans:
- 45x5, 95x4, 135x3, 185x2,  225x1 (power clean)

Clean Pulls:
- 275x3, 315x2, 345x1

Deadlifts 4x4 (Cycle 4, Week 1):
- 350x 4, 4, 4, 5 (I should've have 10+ but my hands are wrecked from chin ups.)

Barbell Power Shrugs:
- 350x 10, 10, 10

Bar Dips 5x5 + extra volume sets:
- 0x5, 25x4, 50x3, 70x 5, 5, 5, 5, 5, 0x 10, 10, 10, 10, 10, 10, 10

Chin Ups:
- 15 sets of 5 in between all the above work

Conditioning:
- None

Friday 8.29.14

Chin Up Project:  50 reps (250 this week, 833 this month)

Rest Day Body Weight Circuit:
10-9-8-7-6-5-5 (50 total) reps for time of:
- Chin Ups
- Push Ups
- Lunges (50 each leg for 100 total)
Time:  17:15.  Not killing it, just moving through it at a pace that would let me get all my chin up sets without hitting failure.

Thursday 8.28.14

Chin Up Project:  50 reps (200 this week, 783 this month)

A.M. Session
Chin Up Project:
- 3x10 throughout the morning

Conditioning:
- 10x 90-yard sprints on the 1:05 (45 out and back)

Mobility:
- 15:00

P.M. Session
Chin Up Project:
- 2x10

Bench Press 4x4 (Cycle 4, Week 1):
- Warm Ups:  45x10, 95x8, 135x6, 185x4, 225x2
- Work Sets:  235x 4, 4, 4, 12

Barbell Row 5x5:
- Warm Ups:  45x10, 95x8, 135x6, 185x4, 225x2
- Work Sets:  240x 5, 5, 5, 5, 5

Kettlebell Arnold Presses:
- 62x 7, 7, 7

Wednesday 8.27.14

Chin Up Project:  50 reps (150 this week, 733 this month)

Otherwise, a rest day.

Tuesday 8.26.14

Chin Up Project:  50 reps (100 this week, 683 overall)

Strength Training:
Muscle Snatch/ Power Snatch/ Snatch/ Klokov Press/ Snatch Balance Complex:
- 45x 3/3/3/3/3, 95x 2/2/2/2/2, 135x 1/1/1/1/1

Snatch (1 rep on the minute for 5 minutes):
- 185x 1, 1, 1, 1, 1 (190 next week)

Back Squat 4x4 (Cycle 4, Week 1):
- 185x5, 225x4, 275x3, 310x 4, 4, 4, 10 (315 next cycle)

Shoulder Press 4x4 (Cycle 4, Week 1):
- 45x5, 95x4, 135x3, 150x 4, 4, 4, 10 (152.5 next cycle)

Klokov Press 3x8-10:
- 100x 9, 9, 9 (stay at this weight)

Snatch High Pull 5x3 @ 107% of 215:
- 230x 3, 3, 3, 3, 3

Chin Ups 50 reps:
- 10, 9, 8, 7, 6, 5, and 5 (done with 3 different grips in between sets of the above)

Monday 8.25.14

Chin Up Project:  50 reps (50 this week, 633 overall)

Conditioning Day:
4x 400m Sprints on the 3:50 (3:45 next week):
- 1:37
- 1:36
- 1:35
- 1:36

Chin Up Project (50 Reps):
- Done in sets of 10, 9, 8, 7, 6, 5, and 5 on the 3:00 (stretching hips, hamstrings, calves, and groin in between)

Sunday 8.24.14

Rest day, but I did play about an hour of basketball.

Saturday 8.23.14

Chin Up Project:  36 reps (246 this week, 583 overall)

A.M. Session:
Max Strict Chin Ups in 5:00 (35 last week):
- 36 (using three different grips)

Mobility:
- 15:00 for hips, groin, hamstrings, and calves

P.M. Session:
Muscle Cleans:
- 45x5, 95x4, 135x3, 185x2, 225x1 (power clean on the last one)

Clean Pulls:
- 275x3, 315x2, 365x1

Deadlifts 4x4 (Cycle 3, Week 3):
- 395x 4, 4, 4, 6 (go up to 400 next cycle)

Barbell Power Shrugs:
- 395x 6, 6, 6 (go up to 400 next cycle)

Bar Dips 5x5:
- 0x5, 25x4, 50x3, 67.5x 5, 5, 5, 5, 5 (go up to 70 next week)

Ring Dips:
- 10, 10, 9, 8, 7, 6= 50 reps

Band Pull Aparts:
- Same sets and reps as the dips

Friday 8.22.14

Chin Up Project:  40 reps (210 this week, 547 overall)

Mobility:
- 20:00 of stretching hips, hamstrings, groin, and calves

Chin Ups:
- 40 Reps in sets of 10, 9, 8, 7, and 6 (alternated supinated, semi-supinated, and pronated grips)

Sprints:
- 15x 45-yard sprints on the :45 (go on the :40 next week)

Thursday 8.21.14

Chin Up Project:  50 reps (170 this week, 507 overall)

A.M. Session:
Chin Ups:
- 50 reps done in sets of 10, 10, 8, 6, 4, 2, and 10 throughout the morning

Mobility:
- 20:00 for hips, hamstrings, and groin.

P.M. Session:
Bench Press 4x4 (Cycle 3, Week 3):
- Warm Ups:  45x10, 95x8, 135x6, 185x4, 225x2
- Work Sets:  260x 4, 4, 4, 9 (265 next cycle)

Kettlebell Arnold Presses 3x10:
- 62x 6, 6, 6 (stay at this weight until I get 3x10)
- 53x 10, 44x10 (drop sets I decided to do for volume)

Barbell Row 5x5:
- Warm Ups:  45x10, 95x8, 135x6, 185x4, 225x2
- Work Sets:  240x 4, 4, 4, 4, 4 (stay this weight until I get 5x5)

Band Pull Aparts:
- 44 reps

Wednesday 8.20.14

Chin Up Project:  50 reps (120 this week, 457 overall)

Conditioning:
- 10x 90 yard sprints (45 out and back) on the 1:10 (go not he 1:05 next week)

Chin Ups:
- 10, 10, 8, 6, 4, 2, 10 (done throughout the day)

Tuesday 8.19.14

Chin Up Project:  40 reps (70 this week, 407 total)

Strength Training:
Snatch 1RM Test:
- 45x3, 95x2, 135x1, 185x1, 195x1, 205x1, 215x1, 225x0

Squats 4x4 (Cycle 3, Week 3):
- Warm Ups:  135x5, 225x3, 315x1
- Work Sets:  345x 4, 4, 4, 6 (use 350 next cycle)

Shoulder Press 4x4 (Cycle 3, Week 3):
- Warm Ups:  45x5, 95x4, 135x3
- Work Sets:  167.5x 4, 4, 4, 7 (use 170 next cycle)

Klokov Press 3x 8-10:
- 100x 8, 8, 8 (stay at this weight)

Snatch Pulls 5x3 @ 105% Snatch 1RM:
- 225x 3, 3, 3, 3, 3

Chin Up Project (40 Reps):
- 12, 10, 8, 6, and 4 done in between sets of the other lifts

Conditioning:
- None

Monday 8.18.14

Chin Up Project:  30 reps (367 overall)

Conditioning:
4x 400m Runs on the 3:55
- 1:25
- ????- the timer stopped during the run
- 1:41
- ????- the timer stopped again

*Go on the 3:50 next week.

Sunday 8.17.14

Rest day.

Saturday 8.16.14

Chin Up Project:  35 reps (195 this week, 337 overall)

Strength Training:
Muscle Cleans:
- 45x5, 95x4, 135x3, 185x2, 225x0

Clean Pulls:
- 275x3, 315x2, 365x1

Deadlifts 4x4 (Cycle 3, Week 2):
- 370x 4, 4, 4, 10 (375 next cycle)

Barbell Power Shrugs 3x8:
- 370x 8, 8, 8

Dips 5x5:
- Warm Ups:  0x5, 25x4, 50x3
- Work Sets:  65x 5, 5, 5, 5, 5 (67.5 next week)

Ring Dips 6x max reps:
- 10, 9, 9, 7, 7, 7= 48 reps

Max Reps Chin Ups/ Pull Ups in 5:00:
- 35 (last week was 32)

Friday 8.15.14

Rest day from the gym, but active rest...

Chin Up Project:
- 3x10 (160 this week, 302 overall)

Sprints:
- 15x 45-yard sprints on the :50 (next week on the :45)

Mobility:
- 15:00 of stretching hips, hamstrings, and calves.

Thursday 8.14.14

Chin Up Project:  40 reps (130 this week, 272 over all)

Strength Training:
Bench Press 4x4 (Cycle 3, Week 2):
- Warm Ups:  45x10, 95x8, 135x6, 185x4, 225x2
- Work Sets:  245x 4, 4, 4, 12 (use 250 next cycle)

Chin Ups:
- 12, 10, 8, 6, 4= 40 total

Kettlebell Arnold Presses 3x10:
53x 10, 10, 10 (use 62 next time)

DB Rows 3x10:
- 100x 10, 10, 10 (Back to barbell rows next time)

Mobility:
- GHD Reverse Hypers 5x10
- 20:00 of hip/ hamstring/glutes stretching

Wednesday 8.13.14

Chin Up Project:  4x10 (90 this week, 232 overall)

Rest day.

Tuesday 8.12.14

Chin Up Project:  3x10 (50 this week, 192 overall)

Strength Training:
Muscle Snatch/ Hang Power Snatch/ Power Snatch/ Snatch Complex:
- 45x 5/5/5/5
- 75x 4/4/4/4
- 95x 3/3/3/3
- 115x 2/2/2/2
- 135x 1/1/1/1  (use 65, 85, 105, 125, 145 next time)

Back Squat 4x4 (Cycle 3, Week 2):
- Warm Ups:  135x5, 225x3, 315x1
- Work Sets:  325x 4, 4, 4, 8 (use 330 next cycle)

Shoulder Press (Cycle 3, Week 2):
- Warm Ups:  45x5, 95x3, 135x1
- Work Sets:  157.5x 4, 4, 4, 8 (use 160 next cycle)

Klokov Press 3x10:
- 95x 10, 10, 10 (use 100 next week)

Chin Ups:
- 10, 8, 6, 4, 2- I was supposed to do 3x10 throughout the day but decided to get my 30 done all at once this way so I was no where near failure.

Monday 8.11.14

Chin Up Project:  2x10

Conditioning:
4x 400m Runs on the 4:00:

1. 1:33
2. 1:42
3. 1:46
4. 1:48

I'll go on the 3:55 next time.

Sunday 8.10.14

Rest day.  I played about an hour of basketball.

Saturday 8.09.14

Chin Up Project:  32 (142 for the first week)

Strength Training:
Hang Power Clean- Power Clean- Clean Complex:
- 45x 5/5/5
- 95x 4/4/4
- 135x 3/3/3
- 185x 1/1/1- Found out cleans still hurt my collar bone

Hang Clean Pulls:
- 225x5, 275x3, 315x1

Deadlifts 4x4 (Cycle 3, Week 1):
- Warm Ups:  None.  I used the clean work as a warm up
- Work Sets:  345x 4, 4, 4, 12 (go up to 350 next cycle)

Barbell Power Shrugs 3x10:
- 345x 10, 10, 10

Weighted Ring Dips 5x5:
- Warm Ups:  0x5, 25x3, 50x1
- Work Sets:  65x 5, 4, 3, 3, 3 and then 0x10 (stay at this weight)

Chin Ups:
- 5:00 max reps:  32

Friday 8.08.14

Active rest day:

Chin Up Project:  2x10 (110 total)
Push Up Project:  2x15 (165 total)

Warm Up:
- 10:00 on the eliptical to warm up hamstrings, which I feel like I almost injured last sprint day (right side)

Sprints:
- 15x 45-yard sprint on the :55 mark (go on the :50 mark next time)

Thursday 8.07.14

Chin Up Project:  3x10 (90 total this week)
Push Up Project:  3x15 (120 total this week)

Strength Training:
Bench Press 4x4 (Cycle 3, Week 1):
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets:  230x 4, 4, 4, 12 (235 next cycle)

Barbell Rows 5x5:
- Warm Ups:  45x10, 95x8, 135x6, 185x4, 225x2
- Work Sets:  240x 5, 5, 5, 4, 3 (stay at this weight)

Kettlebell Arnold Presses (30 reps):
- 53x 8, 8, 8, 6 (stay att his weight)

Band Pull Aparts (30 reps):
- 8, 8, 8, 6

Conditioning:
- None

Wednesday 8.06.14

Rest day.

Chin Up Project Day 3:  30 reps (60 so far)
Push Up Project Day 3:  45 reps (90 so far)

Sprints:
- 10x 90-Yard sprints on the 1:15 (go on the 1:10 next time)

Tuesday 8.05.14

Chin Up Project:  2x10 (30 total)
Push Up Project:  2x15 (45 total)

Strength Training:
Snatch/ Hang Power Snatch/ Overhead Squat/ Klokov Press Complex:
- 45x 3/3/3/3
- 75x 3/3/3/3
- 95x 2/2/2/2
- 115x 2/2/2/2
- 135x 1/1/1/1

Back Squat 4x4 (Cycle 3, Week 1):
- Warm Ups:  135x5, 225x4, 275x3
- Work Sets:  305x 4, 4, 4, 10 (go up to 310 next cycle)

Shoulder Press 4x4 (Cycle 3, Week 1):
- Warm Ups:  45x5, 95x4, 135x3
- Work Sets:  147.5x 4, 4, 4, 10 (150 next cycle)

Mobility:
- 15:00 for shoulders

Monday 8.04.14

Rest day.

Chin Ups:  10
Push Ups:  15

Sunday 8.03.14

Rest day.

Saturday 8.02.14

ARMageddon Day:
Shoulders Super Set:
- Arnold Press @ 50:  10, 9, 9, 8
- Lateral Raise @ 30: 10, 9, 9, 8

Triceps Super Set:
- Bar Dips @ 5:  10, 10, 9, 8
- EZ Bar Overhead Extension @ 75:  10, 10, 5, 5

Biceps Super Set:
- Barbell Curls @ 95:  10, 9, 6, 5
- Hammer Curls @ 25:  10, 9, 6, 5

Friday 8.01.14

Strength Training:
Deadlifts 4x4 (Cycle 2, Week 3):
- Warm Ups:  45x 10, 135x5, 225x3, 315x1
- Work Sets:  390x 4, 4, 4, 7

Barbell Power Shrugs 3x8-10:
- 355x 8, 8, 8

Conditioning:
On the 1:20:
- 10x 90-Yard Sprints (45 out and back)

Thursday 7.31.14

Strength Training:
Overhead Squats 4x4 (Cycle 2, Week 3):
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets:  235x 4, 4, 4, 4

Weighted Ring Dips 5x5:
- Warm Ups:  0x5, 25x3, 50x1
- Work Sets:  60x 5, 5, 5, 5, 5 (PR!,  Go up 5 lbs)

Conditioning:
AMRAP in 10:00 of:
- 5 Strict Chin Ups
- 10 Wall Balls
Score:  7 Rounds

Wednesday 7.30.14

Rest day.

Tuesday 7.29.14

Strength Training:
Shoulder Press 4x4 (Cycle 2, Week 3):
- Warm Ups:  45x5, 95x4, 135x3
- Work Sets:  162.5x 4, 4, 4, 7

Push Presses 3x5:
- 197.5x 5, 5, 5 (go up 2.5 lbs)

Hang Clean Pulls 5x5:
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets:  257.5x 5, 5, 5, 5, 5 (go up 2.5 lbs)

Conditioning:
45-Yard Sprints:
- 15 sprints on the 1:00

Monday 7.28.14

Strength Training:
Front Squats 4x4 (Cycle 2, Week 3):
- Warm Ups:  45x5, 135x4, 225x3
- Work Sets:  270x 4, 4, 4, 6

Bench Press 4x4 (Cycle 2, Week 3):
- Warm Ups:  45x10, 95x8, 135x6, 185x4, 225x2
- Work Sets:  255x 4, 4, 4, 8

Barbell Row 5x5:
- Warm Ups:  45x10, 95x8, 135x6, 185x4, 225x2
- Work Sets:  240x 5, 4, 3, 3, 3 (stay until I can get 5x5)

Conditioning:
AMRAP in 10:00 of:
- 8 Broad Jumps @ 6'
- 8 Toes to Bar
- 8 Push Ups
Score:  5 Rounds + 8 Broad Jumps.

Sunday 7.27.14

Rest day.

Saturday 7.26.14

ARMageddon Day:
Shoulders Super Set:
- Arnold Press @ 45:  10, 10, 10, 10 (go up 5 lbs)
- Lateral Raise @ 25: 10, 10, 10, 10 (go up 5 lbs)

Triceps Super Set:
- Bar Dips:  10, 10, 10, 10 (add 5 lbs)
- Overhead Extension @ 25:  10, 10, 10, 10 (go up 5 lbs)

Biceps Super Set:
- Barbell Curls @ 95:  10, 10, 10, 10 (stay and work on stricter form)
- Hammer Curls @ 25:  10, 10, 10, 10 (stay and work on not pausing reps)

Friday 7.25.14

Rest day.

Thursday 7.24.14

A.M. Session:
Pull Ups (using DB's held between my knees):
- 0x5, 5x5, 10x5, 15x5, 20x5, 25x3, 30x3, 35x3, 40x2, 45x2, 50x1, 0x10

Held a 2:00 stretch in between each pull up set for hips, hamstrings, and calves.

P.M. Session:
Strength Training:
Back Squats 4x4 (Cycle 2, Week 3):
- Warm Ups:  45x5, 135x4, 225x3, 315x2
- Work Sets:  340x 4, 4, 4, 6

Power Snatch/ Overhead Squat/ Barbell Row Complex:
- 45x 5/1/5
- 75x 4/1/4
- 95x 3/1/3
- 115x 2/1/2
- 135x 1/1/1
- 155x 1/1/1
- 165x 1/1/1

Conditioning:
For Time:
- 1-2-3-4-5-6-7-8-9-10 reps of Overhead Squats @ 155 (power snatched from the floor each set)
- 10-9-8-7-6-5-4-3-2-1 reps of Barbell Rows @ 155
Time:  14:01

Wednesday 7.23.14

Strength Training:
Deadlift 4x4 (Cycle 2, Week 2):
- Warm Ups:  135x5, 225x3, 315x1
- Work Sets:  365x 4, 4, 4, 10

Weighted Ring Dips 5x5:
- Warm Ups:  0x5, 25x3, 50x1
- Work Sets:  60x 5, 5, 5, 5, 3 (stay at this weight)

Barbell Power Shrugs 3x10:
- 350x 10, 10, 10

Conditioning:
- 15x 40-Yard sprints on the :40 mark

Tuesday 7.22.14

Strength Training:
Overhead Squat 4x4 (Cycle 2, Week 2):
- Warm Ups:  45x5, 95x5, 135x3, 185x3
- Work Sets:  220x 4, 4, 4, 7

Weighted Chin Ups 5x5:
- Warm Ups:  0x5, 25x3, 50x1
- Work Sets:  57.5x 5, 4, 3, 3, 3

Klokov Presses (30 reps):
- 95x 8, 8, 7, 7

Conditioning:
Tabata KB Swing @ 88# (Russian):
- 82 total reps, best round was 12, worst was 9

Monday 7.21.14

Rest Day.

Sunday 7.20.14

Rest day.

Saturday 7.19.14

Rest day.

Friday 7.18.14

Strength Training:
Shoulder Press 4x4 (Cycle 2, Week 2):
- Warm Ups:  45x5, 95x4, 135x3, 170x2, 195x1
- Work Sets:  155x 4, 4, 4, 8

Push Presses 3x5:
- 195x 5, 5, 5 (use 197.5 next time)

Banded Scarecrows:
- Same sets and reps as the presses

Hang Clean Pulls 5x5:
- Ramp Up Sets:  95x6, 135x5, 185x4, 225x3, 275x2, 315x1
- Work Sets:  255x 5, 5, 5, 5, 5 (use 257.5 next time)

Skull Crushers 30 reps:
- 120x 8, 8, 8, 6

Conditioning:
- None

Thursday 7.17.14

Strength Training:
Front Squats 4x4 (Cycle 2, Week 2):
- Warm Ups:  140x5, 190x4, 230x3, 280x2, 320x1
- Work Sets:  255x 4, 4, 4, 6

Reverse Barbell Lunges 3x5:
- 195x 5, 5, 5

Barbell Rows 5x5:
- Warm Ups:  135x5, 185x4, 225x3, 275x2, 315x1
- Work Sets:  235x 5, 5, 5, 5, 5 (go up 5 lbs)

Biceps Superset:
- Barbell Curls @ 95:  7, 7, 7
- KB Hammer Curls @ 18:  7, 7, 7

Conditioning:
- None

Wednesday 7.16.14

Rest day.

Tuesday 7.15.14

Strength Training:
Snatch Complex:
Snatch, Power Snatch, Hang Snatch, Hang Power Snatch/ Snatch Balance:
- 45x 1/1/1/1/3
- 75x 1/1/1/1/3
- 95x 1/1/1/1/3
- 115x 1/1/1/1/2
- 135x 1/1/1/1/2
- 155x 1/1/1/1/2
- 175x Snatch and Power Snatch only
- 195x Snatch and Power Snatch only
- 205x 3 Snatch misses

Hang Snatch High Pulls 3x5:
- 210x 5, 5, 5 (stay at this weight and work on explosiveness)

Bench Press 4x4 (Cycle 2, Week 2):
- Warm Ups:  45x7, 95x6, 135x5, 185x4, 225x3, 275x2, 300x1
- Work Sets:  240x 4, 4, 4, 12

Banded Scare Crows:
- Same sets and reps as the bench press

Conditioning:
- 15x 40-yard sprints (one every :45)

Monday 7.14.14

Strength Training:
Squats 4x4 (Cycle 2, Week 2):
- Warm Ups:  45x5, 135x4, 225x3, 315x2, 400x1
- Work Sets:  320x 4, 4, 4, 7

Glute/Ham Raises 3x 8-10:
- 20x 8, 8, 8 (stay at the is weight)

Weighted Pull Ups 5x5:
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets:  55x 3, 3, 3, 3, 3 (stay at this weight)

Conditioning:
For time:
- 400m Run
- 50 Push Ups
- 100 Abmat Sit Ups
- 50 KB Swings @ 88#
- 400m Run
Time:  11:52

The push ups, sit ups, and KB swings could be partitioned any way I wanted so I did 5 rounds of 10 push ups, 20 sit ups, and 10 KB swings between the 400m runs.

Sunday 7.13.14

Rest day.

Saturday 7.12.14

Rest day.

Friday 7.11.14

Strength Training:

Deadlifts 4x4 (Cycle 2, Week 1):

- Warm Ups:  135x5, 225x4, 315x3, 405x2, 455x1

- Work Sets:  340x 4, 4, 4, 10

Weighted Ring Dips 5x5:

- Warm Ups:  0x5, 25x4, 50x3, 75x2, 100x1

- Work Sets:  60x 4, 4, 3, 3, 3 (stay until I get 5x5)

Barbell Power Shrugs 3x10:

- 345x 10, 10, 10 (go up 5 lbs)

Skull Crushers 3x10:

- 115x 10, 10, 10

Conditioning:

- Off

Thursday 7.10.14

Strength Training:
Overhead Squat 4x4 (Cycle 2, Week 1):
- Warm Ups:  45x6, 95x5, 135x4, 185x3, 225x2, 275x1
- Work Sets:  205x 4, 4, 4, 6- I had 10 in me I think but I lost the barbell forward due to tight shoulders

Weighted Chin Ups 5x5:
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets:  57.5x 5, 4, 4, 3, 3 (stay at this weight until I get 5x5)

Barbell Hip Thrusts 3x8-10:
- 335x 9, 9, 9 (stay at this weight)

Klokov Presses:
- 95x 6, 6, 6, 6, 6 (Superset with Barbell Curls)

Barbell Curls:
- 95x 6, 6, 6, 6, 6 (superset with Klokov Presses)

Conditioning:
- None

Wednesday 7.09.14

Rest day.

Tuesday 7.08.14

Strength Training:
Hang Power Clean, Hang Clean, Power Clean, Clean and Jerk Complex:
- One rep each at 45, 95, 135, 185, 225, and 250.
- One Clean at 260 but missed the jerk due to shoulder issues.

Shoulder Press 4x4 (Cycle 2, Week 1):
- Warm Ups:  45x5, 95x4, 135x3, 165x2, 195x1
- Work Sets:  145x 4, 4, 4, 10

Push Presses:
- 192.5x 5, 5, 5 (go up 2.5 lbs)

Banded Scarecrows:
- Same sets and reps as the presses and push presses

Conditioning:
- None

Monday 7.07.14

Strength Training:
Front Squats 4x4 (Cycle 2, Week 1):
- Warm Ups:  140x5, 190x4, 230x3, 280x2, 320x1
- Work Sets:  240x 4, 4, 4, 10

Barbell Reverse Lunges:
- 190x 5, 5, 5 ( 5 reps each leg per set, left first then right)

Barbell Rows 5x5:
- Warm Ups:  45x5, 95x5, 135x5, 185x5, 225x5
- Work Sets:  230x 5, 5, 5, 5, 5

Conditioning:
Complete for time:
- 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Wall Balls @ 20#
- 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 KB Swings @ 88#
* Complete 10 WB's then 1 KBS, 9 WB's and 2 KB Swings, etc.
** 20 yards between WB station and KB station that you must run
Time:  8:22

Sunday 7.06.14

Rest day.

Saturday 7.05.14

Strength Training:
Hang Power Snatch/ Hang Snatch/ Power Snatch/ Snatch/ Snatch Balance Complex:
- 45x 1 of each and 3 snatch balances
- 75x 1 of each and 3 snatch balances
- 95x 1 of each and 3 snatch balances
- 115x 1 of each and 2 snatch balances
- 135x 1 of each and 2 snatch balances
- 155x 1 of each and 2 snatch balances
- 185x 1 of each
- 205x missed both reps from the hang, but one each of the other lifts
- 215x missed all reps
- 225x did not attempt

Hang Snatch High Pulls:
- 205x 5, 5, 5 (go up 5 lbs)

Bench Press 4x4 (Cycle 2, Week 1):
- Warm Ups:  45x7, 95x6, 135x5, 185x4, 225x3, 275x2, 300x1
- Work Sets:  225x 4, 4, 4, 12

Banded Scare Crows:
- Same sets and reps as bench press

Conditioning:
AMRAP in 10:00 of:
- 40-Yard SPrints, walk back to start
Score:  14 sprints

Friday 7.04.14

Rest day.

Thursday 7.03.14

Pre-Carb Nite ARMageddon Workout:
Shoulders Tri-Set (50 reps of each):
- Arnold Presses with 44# KB:  10, 10, 10, 8, 6, 6
- Lateral Raises with 18# KB:  10, 10, 10, 8, 6, 6
- Banded Scare Crows:  10, 10, 10, 8, 6, 6

Triceps Superset (50 reps of each):
- EZ Bar Skull Crushers @ 115#:  10,10, 9, 6, 5, 5, 5
- EZ Bar Close Grip Bench @ 115#:  10, 10, 9, 6, 5, 5, 5

Biceps Superset (50 reps each):
- Barbell Curls @ 95#:  10, 9, 8, 7, 6, 5, 5
- KB Hammer Curls @ 18#:  10, 9, 8, 7, 6, 5, 5

Wednesday 7.02.14

Strength Training:
Squats 4x4 (Cycle 2, Week 1):
- Warm Ups:  45x5, 135x4, 225x3, 315x2, 400x1
- Work Sets:  300x 4, 4, 4, 10

Weighted Pull Ups 5x5:
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets:  55x 5, 5, 4, 3, 3 (my hands were thrashed from the last 3 days)

Conditioning:
SWAT Training Relay Race:
In teams of 5, one person completes one whole round before the next person goes, each person completes 3 rounds:
- 250m Row
- 50 ft Walking Lunge with 35# KB in the Rack Position (left arm)
- 5 KB Clean and Presses (left arm)
- 80 Yard sprint
- 5 KB Clean and Presses (right arm)
- 50 ft Walking Lunges with KB in the Rack Position (right arm)
Time:  41 minutes and change.

Tuesday 7.01.14

Strength Training:
Deadlifts 4x4 @ 85% of TM (Cycle 1, week 3):
- Warm Ups:  135x5, 225x4, 315x3, 405x2, 450x1
- Work Sets:  385x 4, 4, 4, 6

Weighted Ring Dips 5x5:
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets:  57.5x 5, 5, 5, 5, 5 (go up 2.5 lbs)

Banded Scarecrows:
- Same sets and reps as the ring dips

Barbell Shrugs 3x10:
- 340x 10, 10, 10 (go up 5 lbs)

Conditioning:
- 5x 80-yard sprints (walk back to start)

Monday 6.30.14

Strength Training:
Overhead Squats 4x4 @ 85% of TM:
- Warm Ups with Box Jumps:  45x6/6, 95x5/5, 135x4/4, 185x3/3, 225x2/2, 270x1/1
- Work Sets:  230x 4, 4, 4, 6

Weighted Chin Ups 5x5:
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets:  55x 5, 5, 5, 5, 5  (PR!  go up 2.5 lbs)

Barbell Hip Thrusts:
- 335x 8, 8, 8

Conditioning:
EMOM for 12:00:
- 3 Barbell Rows
- 3 Hang Power Cleans
- 3 Push Presses

I did the first 4 rounds @ 115, the next 4 rounds @ 135, and the last 4 rounds @ 155.

Sunday 6.29.14

Rest day.

Saturday 6.28.14

Strength Training:
Hang Clean/ Hang Power Clean/ Power Clean/ Clean and Jerk Complex:
- 45, 95, 135, 185, 225, 245- one rep of each lift at each of these weights
- 255- hang clean, power clean, c&j
- 265- hang clean and c&j only
- 275- hang clean and c&j only

Hang Clean Pulls:
- 250x 5, 5, 5 go up 2.5 lbs)

Shoulder Press 4x4 @ 85% of TM (Cycle 1, Week 3):
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 190x1
- Work Sets:  160x 4, 4, 4, 7

Push Presses:
- 190x 5, 5, 5 (go up 2.5 lbs)

Conditioning:
10:00 AMRAP:
- 40 Yard Sprints (with a walk back to the start)
Score:  13 sprints

Friday 6.27.14

Strength Training:
Front Squats 4x4 @ 85% of TM (Cycle 1, Week 3):
- Warm Ups:  135x5, 185x4, 225x3, 275x2, 315x1
- Work Sets:  265x 4, 4, 4, 6

Box Jumps @ 36":
- 5, 4, 3, 2, 1 (immediately after each warm up set of squats)

Barbell Row:
- 135x10, 185x8, 225x 6, 6, 6, 6, 6, 6, 6

Reverse Barbell Lunges:
- 185x 5, 5, 5 (5 reps each leg, not alternating)

Conditioning:
3 rounds for total reps of:
- 1:00 KB Swings @ 88 lbs
- :30 rest
- 1:00 calorie row
- :30 rest
- 1:00 Burpees
- :30 rest
Score:  207 total reps

Thursday 6.26.14

Rest day.

Wednesday 6.25.14

ARMageddon:
Shoulder Superset (100 reps):
- Arnold Presses:  40x 10, 10, 10, 10, 10 (go up 5 lbs)
- DB Lateral Raises:  20x 10, 10, 10, 10, 10 (stay at this weight, had a few rest-pause reps)

Tricep Superset (100 reps):
- Bar Dips:  10, 10, 10, 10, 10 (stay at this weight and work rep quality)
- 1-Arm OH Extensions:  25x 10, 10, 10, 10, 10 (stay at this weight, had to rest after dips to complete)

Biceps Superset (100 reps):
- Close Grip Chin Ups:  7, 7, 5, 4, 4, 4, 4, 3, 3, 3, 3, 3 (stay until 5x10)
- DB Curls @ 35:  7, 7, 5, 4, 4, 4, 4, 3, 3, 3, 3, 3 (stay until 5x10)

Conditioning:
- None

Tuesday 6.24.14

Strength Training:
Hang Snatch/ Hang Power Snatch/ Snatch/ Power Snatch:
- 45x Burgener Warm Up, 1 rep of each at 75, 95, 115, 135, 155, and 185, missed the hang power snatch but got the rest at 205, snatch only at 215, missed at 225.

Hang Snatch High Pulls 3x5:
- 200x 5, 5, 5 (go up 5 lbs)

Bench Press 4x4 @ 85% of TM (Cycle 1, Week 3):
- Warm Ups:  45x7, 95x6, 135x5, 185x4, 225x3, 275x1, 295x1
- Work Sets:  250x 4, 4, 4, 8

Banded Scare Crows:
- Same sets and reps as bench presses

Conditioning:
- Off

Monday 6.23.14

Strength Training:
Squat 4x4 @ 85% of TM (Cycle 1, Week 3):
- Warm Ups:  45x5, 135x4, 225x3, 315x2, 395x1
- Work Sets:  335x 4, 4, 4, 5

Box Jumps @ 36":
- 5, 4, 3, 2, 1 immediately following each warm up set of squats

Weighted Pull Ups 5x5:
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets:  55x 4, 4, 4, 4, 4

Glute/Ham Raises 3x10:
- 15x 10, 10, 10 (go up 5 lbs)

Conditioning:
7 rounds for time:
- 7 Overhead Squats @ 95 lbs (taken from the ground)
- 7 Pull Ups
- 7 Box Jumps @ 24"
Time:  9:11

Sunday 6.22.14

Rest day.

Saturday 6.21.14

Strength Training:
Clean Deadlift 4x4 @ 80% of TM (Cycle 1, Week 2):
- Warm Ups:  135x5, 225x4, 315x3, 405x2, 450x1
- Work Sets:  360x 4, 4, 4, 6

Barbell Shrugs (3x8-10):
- 340x 8, 8, 8 (stay at this weight)

Weighted Ring Dips 5x5:
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets:  57.5x 5, 5, 4, 4, 4 (stay at this weight)

Banded Scare Crows:
- Same sets and reps as the dips

Conditioning:
- 10x 40 Yard Sprints, resting only long enough to walk back to the starting line.

Friday 6.20.14

Rest and mobility.

Thursday 6.19.14

Strength Training:
Shoulder Superset (80 reps):
- Arnold Presses:  35x10, 40x10, 45x10, 50x 8+2
- DB Lateral Raises:  20x 10, 10, 10, 8+2

Tricep Superset (80 reps):
- Bar Dips:  10, 9, 8, 7, 6
- 1-Arm OH Extensions:  25x 10, 9, 8, 7, 6

Biceps Superset (80 reps):
- Close Grip Chin Ups:  8x5
- DB Curls:  8x5

Push Ups:
- 5x10

Conditioning:
- None

Wednesday 6.18.14

Strength Training:
Overhead Squats 4x4 @ 80% of TM (Cycle 1, Week 2):
- 3-sec Paused Warm Ups:  45x6, 95x5, 135x4, 185x3, 225x1, 270x1 (last rep not paused)
- Work Sets:  217.5x 4, 4, 4, 6

Box Jumps @ 36":
- 6, 5, 4, 3, 2, 1 (immediately following each warm up set of squats)

Hollow Rocks:
- 10x10 (during my squat rest periods)

Barbell Hip Thrusts:
- 330x 10, 10, 10 (go up 5 lbs)

Conditioning:
- None

Tuesday 6.17.14

Strength Training:
Hang Clean/Clean/Power Clean Complex:
- 95x 3/3/3, 135x 2/2/2, 185x 1/1/1, 225x 1/1/1, 275x 0/0/0

Power Cleans:
247.5x 2, 3, 3- Stay at this weight next week

Hang Clean Pulls:
247.5x 5, 5, 5

Shoulder Press 4x4 @ 80% of TM (Cycle 1, Week 2):
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 200x1
- Work Sets:  152.5x 4, 4, 4, 8

Push Press:
- 185x5, 205x5, 225x2

Band Pull Aparts:
- Same sets and reps as all the pressing movements

Conditioning:
- None

Monday 6.16.14

Strength Training:
Front Squats 4x4 @ 80% of TM (Cycle 1, Week 2):
- 3 sec Pause Warm Ups:  45x6, 95x5, 135x4, 185x3, 225x2, 275x1
- Work Sets:  250x 4, 4, 4, 7

Ring Rows:
- Warm Ups:  0x5, 15x4, 30x3, 45x2, 60x1
- Work Sets:  15x 6, 6, then 0x 8, 8, 8 (stick with all unweighted sets for a while to work higher rep range)

Glute/ Ham Raises:
- 15x 9, 9, 9

Conditioning:
AMRAP in 12:00:
- 25 Yard Walking Lunges with 53 lbs KB in one arm
- 10 KB Hang Power  cleans in same arm
***Change arms each round
Score:  8 rounds + 20 feet of lunges into round 9

Sunday 6.15.14

Rest day.

Saturday 6.14.14

Strength Training:
Hang Snatch/ Snatch/ Power Snatch Complex:
- 45x 1/1/3, 95x 1/1/2, 135x 1/1/1, 185x 1/1/1, 225x 0/0/0

Power Snatch 3x3:
- 195x 1, 0, 0- Holy crap I'm slow today and my left shoulder feels unstable.

Hang Snatch High Pulls:
- 195x 5, 5, 5

Bench Press 4x4 @ 80% of TM (Cycle 1, Week 2):
- Warm Ups:  45x7, 95x6, 135x5, 185x4, 225x3, 275x2, 315x1
- Work Sets:  235x 4, 4, 4, 10

Band Pull Aparts:
- Same sets as reps as bench press.

Conditioning:
- None

Friday 6.13.14

Strength Training:
Squats 4x4 @ 80% of TM (Cycle 2, Week 1):
- 3 sec. Paused Warm Up Reps:  45x5, 135x4, 225x3, 315x2, 345x1
- Work Sets:  315x 4, 4, 4, 6 (go up 5 lbs next cycle)

Box Jumps @ 36":
- 5, 4, 3, 2, 1- immediately following each warm up set of squats

Weighted Pull Ups 5x5:
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets:  52.5x 5, 5, 5, 5, 5 (go up 2.5 lbs)

Barbell Hip Thrusts 3x8-10:
- 330x 9, 9, 9

Conditioning:
"Helen"- 3 Rounds for time of:
- 400m Run
- 21 KB Swings @ 53 lbs
- 12 Pull Ups
Time:  10:59

Thursday 6.12.14

Rest and mobility.

Wednesday 6.11.14

Mobility and some arm and shoulder accessory bro lifting for fun.

Tuesday 6.10.14

Strength Training:
Deadlifts (4x4 @ 75%):
- Warm Ups:  135x5, 225x4, 315x3, 405x2, 435x1
- Work Sets:  335x 4, 4, 4, 8

Barbell Shrugs:
- 335x 10, 10, 10

Weighted Ring Dips:
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets:  55x 5, 5, 5, 5, 5 (go up 2.5 lbs)

Band Pull Aparts:
- Same sets and reps as the ring dips

Conditioning:
- Tabata Hang Power Cleans @ 115 lbs
Score:  Lowest round was 7 reps (11, 10, 10, 10, 10, 7, 7, 7).  My grip was fried.

Monday 6.09.14

Strength Training:
Overhead Squats (4x4 @ 75%, max reps on the last set):
- Warm Ups (3 second pause):  45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets:  202.5x 4, 4, 4, 8- Go up 2.5 lbs next cycle

Box Jumps @ 36":
- 5, 4, 3, 2, 1- Done immediately following each warm up set of overhead squats

Weighted Chin Ups (5x5):
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets:  55x 4, 4, 4, 4, 4- Better than last week, but stay here until I get 5x5

Glute/ Ham Raises:
- 15x 8, 8, 8- Use a vest next time instead of holding a plate.

Conditioning:
10:00 Ascending Ladder (1, 2, 3, etc) of:
- Snatch Grip Rack Thrusters
- Chest to Bar Chin Ups (Strict)
Score:  Got through the round of 7.

Sunday 6.08.14

Rest day.

Saturday 6.07.14

Strength Training:
Hang Clean, Clean, Power Clean Complex:
- 95x1/1/3, 135x1/1/2, 185x1/1/1, 225x 1/1/1, 275x0/0/0- no speed today.

Power Cleans:
- 245x 3, 3, 3 (go up 2.5 lbs)

Hang Clean Pulls:
- 245x 5, 5, 5

Shoulder Press:
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 225x1 Push Press
- Work Sets:  142.5x 4, 4, 4, 10

Band Pull Aparts:
- Same sets and reps the shoulder presses.

Conditioning:
- Off

Friday 6.06.14

Strength Training:
Front Squats (4x4 @ 75%, max reps on last set):
- 3-Second Paused Reps:  45x10, 95x5, 135x4, 185x3, 225x2, 275x1 (no belt)
- Work Sets:  235x 4, 4, 4, 8 (No belt on the 1st set)

Box Jumps @ 36":
- 6x3 (immediately after each warm up set of front squats)

Ring Rows (5x10):
- Warm Ups:  0x5, 15x4, 30x3, 45x2, 60x1
- Work Sets:  15x 8, 8, 8, 8, 7 (stay at this weight and try with a vest next week)

Barbell Hip Thrusts (3x 8-10):
- 330x 8, 8, 8

Conditioning:
AMRAP in 10:00 of:
- Barbell Rows @ 115 (strict)
- Burpees
Score:  12 full rounds + 2 rows

I'm trying to fix my squat, which has been sucking lately from a mobility and flexibility standpoint.  I'm doing paused reps on my warm up sets, mobility work for hips and hamstrings immediately post training, and then at night I'm trying to get in 30-45 minutes of deep stretching.

Thursday 6.05.14

Rest day.

Wednesday 6.04.14

Strength Training:
Power Snatch (3x3, warm up sets include snatch, hang snatch, and power snatch):
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 225x0
- Work Sets:  195x1, 2, 2- Stay at this weight

Hang Snatch High Pulls (3x5):
- 195x 5, 5, 5

Bench Press (4x4 @ 75%, max reps on the last set):
- Warm Ups:  45x12, 95x10, 135x8, 185x6, 225x4, 275x2, 315x1
- Work Sets:  225x4, 4, 4, 11- Stay at this weight next cycle

Band Pull Aparts:
- Same sets and reps as bench press

Conditioning:
- Off

Tuesday 6.03.14

Strength Training:

Squats 4x4 @ 75% of TM (Cycle 1, Week 1):

- Warm Ups:  45x5, 135x4, 225x3, 315x2, 365x1

- Work Sets:  295x 4, 4, 4, 8- I keep pitching forward in the bottom.  Need to address mobility.

Weighted Pull Ups (5x5):

- Warm Ups:  0x5, 25x4, 50x3, 75x2, 100x0- I'm vacation fat so I pul ups were rough.

- Work Sets:  52.5x 4, 4, 4, 4, 4- Stay at this weight until I get 5x5

Glute/Ham Raises:

- 10x 10, 10, 10- Go up 5 lbs)

Conditioning:

AMRAP in 12:00 of:

- 12 Overhead Squats @ 95 lbs

- 12 Lateral Hops over thebarbell

- 15 Yard Bear Crawl

Score:  7 rounds even

Monday 6.02.14

Got roped into a gold tournament today so I had to take yet another rest day.

Sunday 6.01.14

Rest day.

Saturday 5.31.14

Rest day.

Friday 5.30.14

Rest day.

Thursday 5.29.14

Rest day.

Wednesday 5.28.14

Strength Training:
Deadlift (4x4 @ 75% of 500):
- Warm Ups:  135x5, 225x4, 315x3, 405x2, 455x1
- Work Sets:  375x 4, 4, 4, 4 (I didn't go for max reps on the last set today)

Weighted Ring Dips:
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 100x0 (shoulders and triceps are sore from yesterday)
- Work Sets:  55x 4, 4, 3, 3, 3 (stay at this weight until I get 5x5)

Barbell Shrugs:
- Skipped them today.

Conditioning:
3 Rounds for time:
- 20 1-Arm KB Swings @ 53 lbs (10 left, 10 right each set)
- 20 Weighted Sit Ups with the KB on my chest (feet unanchored)
Time:  3:59

Tuesday 5.27.14

Strength Training:
Overhead Squat/ 36" Box Jumps:
- 45x 5/3, 95x 4/3, 135x 3/3, 185x 2/3, 225x 1/3, 275x 0, 225x 0- Stopped, shoulders felt fatigued.

Weighted Chin Ups:
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets:  55x 3, 3, 3, 3, 3- Stay at this weight until I get 5x5

Glute/Ham Raises:
- 10x 9, 5- I stopped because it felt like I was on the verge of injuring my right hamstring.

Conditioning:
5 Rounds for time:
- 5 KB Clean and Strict Press @ 53 lbs (right hand)
- 20 Yard Overhead Weighted Walk @ 53 lbs (right hand)
- 5 Burpee Box Jumps (24" box)
- 5 KB Clean and Strict Press @ 53 lbs (left hand)
- 20 Yard Overhead Weighted Walk @ 53 lbs (left hand)
- 5 Burpee Box Jumps (24" box)
Time:  11:43

Monday 5.26.14

Strength Training:
Power Clean Warm Ups/ Clean and Jerk:
- 45x lots, 95x 5/1, 135x 4/1, 185x 3/1, 225x 2/1, 275x 0/0- no speed today.

Power Cleans 3x3:
- 245x 3, 2, 2

Hang Clean Pulls:
- 245x 5, 5, 5 (went light because I was feeling beat up, next week back to 320)

Shoulder Press Warm Ups/ Push Press:
- 45x 5/3, 95x 4/3, 135x3/3, 185x2/2, 225x 0/1, 245x 1 push press

Shoulder Press 4x4 @ 75% of 210:
- 157.5x 4, 4, 4, 8

Conditioning:
- Off

Sunday 5.25.14

Strength Training:
Front Squats (4x4 @ 75% of 340, max reps on the last set):
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets:  255x 4, 4, 4, 7

Box Jumps @ 36":
- 9 sets of 3 immediately after sets of front squats

Ring Rows:
- Warm Ups:  0x5, 15x4, 30x3, 45x2, 60x1
- Work Sets:  15x 7, 7, 7, 7, 7 (stay at this weight)

Barbell Hip Thrusts:
- 325x 10,10, 10 (go up 5 lbs)

Conditioning:
EMOM for 10:00:
- 3 Front Squats @ 185 (bar cleaned from the floor each set)
- 20 Double Unders
Score:  Completed with no missed rounds

Saturday 5.24.14

Strength Training:
- Off

Conditioning:
For Time Complete Reps of:
- 10-9-8-7-6-5-4-3-2-1 Power Snatch @ 115
- 10-9-8-7-6-5-4-3-2-1 Push Ups
- 1-2-3-4-5-6-7-8-9-10 Box Jumps @ 24"
- Run 1/2 Gasser
Time:  17:24

Friday 5.23.14

Strength Training:
Power Snatch:
- Warm Ups:  45x Burgener Warm Up, 95x4, 135x3, 185x2, 225x0, 275x 1 high pull (1 snatch at each weight)
- Work Sets:  195x 1, 1, 0 (stay at this weight)

Snatch High Pull:
- 195x 5, 5, 5 (go up 5 lbs)

Bench Press (4x4 @ 75% of 320, max reps on the last set):
- Warm Ups:  45x12, 95x10, 135x8, 185x6, 225x4, 275x2, 315x1
- Work Sets:  240x 4, 4, 4, 10

Band Pull Aparts:
- 11 sets mirroring my bench sets and done immediately after each bench press set.

Conditioning:
- None

Thursday 5.22.14

Strength Training:
Squats (4x4 @75%, max reps on the last set):
- Warm Ups:  135x7, 225x5, 315x3
- Work Sets:  330x 4, 4, 4, 6 (go up 5 lbs on cycle 2)

Glute/Ham Raises:
- 10x 8, 8, 8

Box Jumps @ 36":
- 10 sets of 3 (immediately after each set of squats and GHR's)

Weighted Pull Ups:
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 100x0
- Work Sets:  52.5x 4, 3, 3, 3, 3 (stay at this weight)

Conditioning:
- None

Wednesday 5.21.14

Rest day.

Tuesday 5.20.14

Rest day.

Monday 5.19.14

Rest day.

Sunday 5.18.14

Rest day and traveling down to Disneyland.

Saturday 5.17.14

Rest day.

Friday 5.16.14

Strength Training:
Deadlifts 1RM:
- 45x5, 135x4, 225x3, 315x2, 405x1, 455x1, 475x1, 495x1, 515x0 (estimated 1RM of 500 for next cycle)

Weighted Ring Dips:
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets:  52.5x 5, 5, 5, 5, 5 (g0 up 2.5 lbs)

Band Pull Aparts:
- Same number of reps as dips done immediately after each set.

Barbell Shrugs:
- 325x 10, 10 , 10 (go up 5 lbs)

Conditioning:
- None

Thursday 5.15.14

Strength Training:
Overhead Squat 1RM:
- 45x5, 95x4, 135x3, 185x2, 225x1, 275x1, 285x1, 295x1, 305x fail (estimated max of 300 for next cycle)

Barbell Hip Thrusts:
- 325x 9, 9, 9

Box Jumps @ 36":
- 12x3 done immediately after each set of squats and hip thrusts

Weighted Chin Ups:
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets:  52.5x 5, 5, 5, 5, 5 (go up 2.5 lbs)

Conditioning:
- None.  Ran out of time.

Wednesday 5.14.14

Rest day.

Tuesday 5.13.14

Strength Training:
Power Clean 1RM:
- 45, 95, 135, 185, 225, 250, 275x1, failed at 285 even though I got this weight last week.

Clean and Jerk 1RM:
- 45, 95, 135, 185, 225, 250, 275, 285x1, failed at 295

Shoulder Press 1RM:
- 45, 95, 135, 185, 205x1, failed at 215

Push Press 1RM:
- 45, 95, 135, 185, 205, 215, 225, 245, 255x1, failed at 265

Band Pull Aparts:
- Equal number of reps done immediately after every overhead press set

Conditioning:
EMOM for 10:00:
- Odd Minutes:  Handstand Push Ups:  5, 3, 3, 3, 3
- Even Minutes:  Clean Pulls @ 320: 3, 3, 3, 3, 3

Not a great lifting day over all.  I've hit higher weights on regular training days on most of these lifts in the last few weeks, I just couldn't put it together today.  I think it's because the lunges yesterday left me pretty sore this morning.

Monday 5.12.14

Strength Training:
Front Squats (find 1RM):
- 45x5, 95x4, 135x3, 185x2, 225x1, 275x1, 315x1, 335x1, 355x fail.
* For the next training block I'll use an estimated 1RM of 350.

Glute/Ham Raises:
- 5x 10, 10, 10 (go up 5 lbs)

Box Jumps @ 36":
- 12 sets of 3, done immediately after each set of front squats and GHR's.

Ring Rows:
- Warm Ups:  0x5, 15x4, 30x3, 45x2, 60x1
- Work Sets:  0x 10, 10, 10, 10, 10 (go up 5 lbs)

Conditioning:
As much of the following in 10:00 as possible:
- 10 Front Rack Lunges each leg @ 155 and 10 Pull Ups
- Sprint 1/2 Gasser
- 9 Front Rack Lunges each leg @ 155 and 9 Pull Ups
- Sprint 1/2 Gasser
- Continue to 1 rep of each or 10:00, whichever comes first
Score:  I finished the round of 7, then got 4 lunges into the next round

Sunday 5.11.14

Rest day.

Saturday 5.10.14

Strength Training:
- Off

Conditioning:
4x 5:00 Rounds of:
- 400m Run
- Max rounds of Cindy
Score:  10 rounds + 5 pull ups and 10 push ups

Friday 5.09.14

Strength Training:
Power Snatch 1RM:
- I worked up to 215x1, failed at 225

Snatch 1RM:
- Same thing, successful at 215 but could not get 225 today even though I got it last week.  I took 4 attempts at 225, but couldn't receive it right in the hole.

Hang Snatch High Pulls:
- 190x 5, 5, 5 (go up 5 lbs)

Bench Press:
- Warm Ups:  4x10, 95x8, 135x6, 185x4, 225x2, 275x1, 315x1
- Work Sets:  225x 12, 11, 10

Band Pull Aparts:
- Same sets and reps and done immediately after each bench press set.

Conditioning:
- None

Thursday 5.08.14

Strength Training:
Squat (1RM attempt):
- Worked up to a successful 435x1, then failed at 455.  I'm going to call 440 my 1RM for the next training block).  I did 12 total sets of squats from the bar up to 435.

Box Jumps @ 36":
- 12x3

Weighted Pull Ups:
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets:  50x 5, 5, 5, 5, 5 (go up 2.5 lbs)

Barbell Hip Thrusts:
- 325x 8, 8, 8

Conditioning:
AMRAP in 10:00 of:
- 8 Ring Rows
- 8 GHD Sit Ups
- 1/2 Gasser
Score:  5 rounds + 8 ring rows, 8 sit ups, and just over half of the run.