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)