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)