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)