Friday 4.30.14

Rest day.

Tuesday 4.29.14

Strength Training:
Power Snatch:
- Warm Ups (power snatch/ snatch):  45x 3/3, 95x2/2, 135x1/1, 185x1/1, 225x0/1, 275x 3 pulls
- Work Sets:  195x 3, 3, 1 (stay at this weight)

Bench Press:
- Warm Ups (raw):  45x12, 95x10, 135x8, 185x6, 225x4, 275x2, 315x1
- Work Sets (Sling Shot):  320x5, 305x7, 280x9, 225x11 (no sling shot on last set)

Band Pull Aparts:
- 1 set of 10 after each bench press set (11 sets total)

Snatch High Pulls:
- 185x 5, 5, 5 (all touch and go with straps.  Go up 5 lbs)

Conditioning:
- None

Monday 4.28.14

Strength Training:
Squats:
- Warm Ups:  45x6, 135x5, 225x4, 315x3, 405x2, 455x0 (felt a little slow today)
- Work Sets:  420x1, 375x5, 320x7 (stay on set 1, go up 5 lbs on sets 2 and 3)

Box Jumps @ 36":
- 6, 5, 4, 3, 2, 1, 3, 3, 3- done immediately after each set of squats

Weighted Pull Ups:
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets:  47.5x 5, 5, 5, 5, 5 (go up 2.5 lbs)

Glute/Ham Raises:
- 5x 8, 8, 8

Conditioning:
4 Rounds for time:
- 10 KB Snatch with the right arm @ 70 lbs
- 10 KB Snarch with the left arm @ 70 lbs
- 30 Double Unders:
Time:  7:46

Prehab/ Rehab Work:
- Band Scarecrows 3x10
- Band External Rotations 3x10
- Band Lateral External Rotations 3x10
- 20:00 of stretching internal rotators of the shoulder and hips, flutes, and hamstrings.

Sunday 4.27.14

Active Recovery Band Circuit:

3 Rounds of 10 Reps each:

- Triceps Extensions

- Shrugs

- Scarecrows

- External Rotations

- Lateral External Rotations

- Curls

- Good Mornings

- Hip Circle Squats

Mobility:

- 40:00

Saturday 4.26.14

Strength Training:
Deadlifts:
- Warm Ups:  155x5, 245x4, 335x3, 425x2, 515x0
- Work Sets:  485x1, 445x5, 400x7 (stay on set 1, go up 5 lbs on sets 2 and 3)

Weighted Ring Dips:
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets:  47.5x 5, 5, 5, 5, 5 (go up 2.5 lbs)

Band Pull Aparts:
- 10 sets of 10 (one set of 10 after each set of dips)

Sumo Deadlifts:
- 315x 5, 5, 5 (go up 5 lbs)

Conditioning:
5 Rounds of:
- 1:00 Farmer Walks with 125 in each hand
- 1:00 of Push Ups
Score:  unknown farmer walk distance, 103 total push ups.

My triceps were already pretty beat after the ring dips, but now they're dead.  For the FW's, the hardest part was how sore my hands were after deadlifts, which made it hard to hold onto the implements.  I decided to add a few sets of sumo deads on deadlift day.  I'm hoping they will help total leg strength and maybe help my conventional deadlift.

Friday 4.25.14

Strength Training:
Overhead Squats:
- Warm Ups:  45x6, 95x5, 135x4, 185x3, 225x2, 275x1
- Work Sets:  255x3, 225x5, 185x7 (go up 2.5 lbs on all sets)

Box Jumps @ 34":
- 6, 5, 4, 3, 2, 1, 3, 3, 3 (immediately following each squat set, landing in power stance)

Weighted Chin Ups:
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets:  47.5x 5, 5, 5, 5, 5 (go up 2.5 lbs)

Barbell Hip Thrusts:
- 320x 9, 9, 9 (stay at this weight for 3x10)

Conditioning:
- None, but lots of mobility work

Thursday 4.24.14

Rest day.

Wednesday 4.23.14

Strength Training:
Power Cleans:
- Warm Ups:  95x6, 135x5, 185x4, 225x3, 275x2, 285x fail (fell forward out of the groove)
- Work Sets:  265x 2, 2, 1, 0 (stay at this weight)

Shoulder Press:
- Warm Ups:  45, 95, 135, 185, 225, 275, 285 (press, push press, and jerks)
- Work Sets:  180x4, 160x6, 140x8

Hang Snatch High Pull:
- 185x 3, 3, 3, 3, 3, 3

Bench Press:
- Warm Ups:  45x12, 95x10, 135x8, 185x6, 225x4, 275x2
- Work Sets:  225x 8, 7, 7, 10 (I wore a Sling Shot for the last set)

Conditioning:
- None

Tuesday 4.22.14

Rest day.

Monday 4.21.14

Strength Training:
Front Squats:
- Warm Ups:  45x5, 135x4, 225x3, 315x2, 365x0 (fell out of the groove in the bottom and lost it)
- Work Sets:  260x 5, 5, 5 (go up 5 lbs)

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

Ring Rows:
- Warm Ups:  0x5, 15x4, 30x3, 45x2, 60x1
- Work Sets:  0x 8, 8, 8, 8, 8

Glute/Ham Raises:
- 0x 10, 10, 10 (go up 5 lbs)

Conditioning:
AMRAP in 10:00:
- Unbroken Wall Balls (20 lbs to a 10' target)
- Twice the number of Double Unders each time I broke a set.
Score:  97 Wall Balls total and 194 Double Unders

Sunday 4.20.14

Rest day.

Saturday 4.19.14

Rest day.

Friday 4.18.14

Warm Up:
- Foam Rolling
- Rotator Cuff Drills
- Hip Circle

Strength Training:
Squats:
- Warm Ups:  45x6, 135x5, 225x4, 315x3
- Work Sets:  405x 2, 1, 1

Box Jumps @ 36":
- 6, 5, 4, 3, 2, 1, 1- Immediately after each set of squats

Weighted Pull Ups:
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets:  45x 5, 5, 5, 5, 5 (go up 2.5 lbs)

Barbell Hip Thrusts:
- 320x 8, 8, 8

Conditioning:
10 Rounds of:
- Sprint 1/2 Gasser (53 yards)
- Max unbroken Double Unders
Score:  180 double unders.

Thursday 4.17.14

Warm Up:
- Foam Roll
- Rotator Cuff Drills
- Hip Circle

Strength Training:
Deadlifts:
- Warm Ups:  155x5, 245x4, 335x3, 425x2 515x0
- Work Sets:  485x1, 445x3, 395x7 (stay on sets 1 and 2, go up 5 lbs on set 3)

Weighted Ring Dips:
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets:  45x 5, 5, 5, 5, 5 (go up 2.5 lbs)

Clean Pulls:
- 280x 5, 5, 5 (touch and go, go up 5 lbs)

Conditioning:
AMRAP in 10:00:
- 10 Deadlifts @ 255
- 5 Handstand Push Ups
- 30 Double Unders:
Score:  3 rounds + 10 DL's and 4 HSPU's

Wednesday 4.16.14

Rest day.

Tuesday 4.15.14

Warm Up:
- Foam Rolling
- Rotator Cuff Drills
- Good Mornings, BTN Presses, and Overhead Squats with an empty Bar
- 36" Box Jumps:  5, 4, 3, 2, 1 after each warm up set of squats

Strength Training:
Overhead Squats:
- Warm Ups:  95x5, 135x4, 185x3, 225x2, 275x0 (lost it forward on the way back up)
- Work Sets:  252.5x3, 217.5x5, 177.5x7 (go up 2.5 lbs on all sets)

Weighted Chin Ups:
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets:  45x 5, 5, 5, 5, 5 (go up 2.5 lbs)

Barbell Hip Thrusts:
- 315x 10, 10, 10 (go up 5 lbs)

Conditioning:
- None

Monday 4.14.14

Rest day.

Sunday 4.13.14

Warm Up:
- Foam Rolling
- Rotator Cuff Drills
- Hip Circle Drills

Strength Training:
Power Cleans:
- Warm Ups:  95x6, 135x5, 185x4, 225x3, 275x2, 280x1
- Work Sets:  265x 2, 1, 1 (stay at this weight)

Press/ Push Press/ Push Jerk:
- 45x 5/1/1, 95x4/1/1, 135x3/1/1, 185x2/1/1, 225x0/1/1, 275x0/0/1, 280x0/0/1

Shoulder Press:
- 177.5x5, 157.5x7, 137.5x9

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

Conditioning:
"DT"- 5 Round of:
- 12 Deadlifts
- 9 Hang Power Cleans
- 6 Push Presses/ Push Jerks
Time:  8:36

Saturday 4.12.14

Rest day.

Friday 4.11.14

Warm Up:
- Hip Circle
- Dynamic Stretching of Hips and Hamstrings
- Rotator Cuff drills
- 36" Box Jumps:  5, 4, 3, 2, 1 (immediately following each warm up set of front squats)

Strength Training:
Front Squats:
- Warm Ups:  45x5, 135x4, 225x3, 315x2, 365x1
- Work Sets:  255x 5, 5, 5 (go up 5 lbs)

Ring Rows:
- Warm Ups:  0x5, 15x4, 30x3, 45x2, 60x1
- Work Sets:  7, 7, 7, 7, 7 (unweighted, stay until I can get 5x10)

Barbell Hip Thrusts:
- 315x 9, 9, 9 (stay at this weight for 3x10)

Conditioning:
AMRAP in 10:00:
- 10 Wall Balls (25 lbs to a 10' target)
- 40 Yard sprint
Score:  8 rounds + 10 wall balls

I was trying to go on the minute and get 10 rounds but that became impossible if I wanted to do each sprint at maximal effort and speed.

Thursday 4.10.14

Warm Up:
- Dynamic Stretching
- Hip Mobility
- Band Pull Aparts

Strength Training:
Power Snatch:
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 225x0
- Work Sets:  195x 1, 2, 2 (stay at this weight)

Bench Press:
- Warm Ups:  45x12, 95x10, 135x8, 185x6, 225x4, 275x2, 315x1
- Work Sets (Sling Shot):  320x4, 300x5, 275x9 (stay on sets 1 and 2, go up 5 lbs on set 3)

Hang Snatch High Pulls:
- 185x 5, 5, 5 (stay at this weight)

Conditioning:
- None

Wednesday 4.09.14

Rest day.

Tuesday 4.08.14

Warm Up:
- Hip Circle
- Dynamic Stretching for hips, glutes, and hamstrings
- Rotator Cuff drills
- Box Jumps @ 34":  6, 5, 4, 3, 2, 1

Strength Training:
Squats:
- Warm Ups:  45x6, 135x5, 225x4, 315x3, 405x2, 450x1
- Work Sets:  415x3 (3RM PR), 370x5, 315x7 (go up 5 lbs)

Weighted Pull Ups:
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets:  42.5x 5, 5, 5, 5, 5  (go up 2.5 lbs)

Barbell Hip Thrusts:
- 315x 10, 8, 8 (stay at this weight)

Conditioning:
AMRAP in 10:00:
- 3 Evil Wheels
- 10 Push Ups
- 15 Jumping Alternating Lunges
Score:  7 Rounds + 1 Evil Wheel

Monday 4.07.14

Active Recovery Circuit:
5 Rounds of:
- 10 Ring Rows (feet on floor)
- 10 Push Ups
- 10 Abmat Sit Ups
- 10 Air Squats

Mobility:
- 40 minutes focussing on hips, hamstrings, glutes, pecs and shoulders.

Sunday 4.06.14

Warm Up:
- Hip Circle
- Dynamic Mobility

Strength Training:
Deadlifts:
- Warm Ups:  155x5, 245x4, 335x3, 425x2, 515x fail
- Work Sets:  480x3, 440x5, 390x7 (go up 5 lbs)

Weighted Ring Dips:
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets:  42.5x 5, 5, 5, 5, 5 (go up 2.5 lbs)

Hang Clean Pulls:
- 275x 5, 5, 5 (go up 5 lbs)

Conditioning:
Max Push Ups in 10:00:
- Every time I break a set, perform 10x that number of meters on the rower
Score:  100 push ups and 1000m row

Saturday 4.05.14

Rest day.

Friday 4.04.14

Warm Up:
- Foam Rolling of back, IT Band, Quads
- Dynamic Mobility
- Box Jumps @ 34"

Strength Training:
Overhead Squats:
- Warm Ups:  65x5, 115x4, 155x3, 205x2, 255x1, 295x1
- Work Sets:  250x3, 215x5, 175x7 (go up 2.5 lbs on all sets)

Weighted Chin Ups:
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets:  42.5x 5, 5, 5, 5, 5 (go up 2.5 lbs)

Barbell Hip Thrusts:
- 235x 10, 10, then 325x10 after I found a new way to pad the bar

Snatch-Grip Rack Thrusters:
- 45x5, 95x4, 135x3, 185x2, 225x1

Conditioning:
EMOM for 10:00:
- 3 Snatch-Grip Rack Thrusters @ 155
- 3 Box Jumps @ 34"

Thursday 4.03.14

Rest day.

Wednesday 4.02.14

Warm Up:
- Foam rolling thoracic spine
- Dynamic Mobility for hips, glutes, and hamstrings
- Hip Circle

Strength Training:
Power Cleans:
- Warm Ups:  45x6, 95x5, 135x4, 185x3, 225x2, 275x1
- Work Sets:  262.5x 3, 3, 3 (go up 2.5 lbs)

Shoulder Press:
- Warm Ups:  45x6, 95x5, 135x4, 225x2, 275x1 (push press and jerk for last two sets)
- Work Sets:  175x5, 155x7, 135x9 (go up 2.5 lbs on all sets)

Hang Snatch High Pulls:
- 185x 5, 5, 5 (stay at this weight because I didn't get it to neck level on all reps)

Conditioning #1:
AMRAP in 10:00 of:
- Handstand Push Ups
- Every time I failed, stop and do a 50 yard farmers walk with 125 lbs per hand
Score:  14 Handstand Push Ups and 5 farmers walks (triceps were shot coming into this)

Conditioning #2 (2 hours late with my SWAT team):
Each member of a 4-man team must complete for time:
- 55 calorie row
- 45 Push Ups
- 35 KB Swings @ 35 lbs
- 25 Goblet Squats with 35 lbs KB
- 15 Burpees jumping over two 45 lbs bumper plates on each rep.
Time:  17:05 for the team (probably around 6-7 minutes for me)

Tuesday 4.01.14

Rest day and about 45 minutes of mobility work.