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