Saturday 1.31.15

Warm Up:
- Shoulder SMR
- Dynamic Mobility

Strength Training:
Deadlift (4x4):
- 155x10, 245x8, 335x6, 425x 4, 4, 4, 8 (430 next week)

Weighted Dips (4x4):
- 0x10, 35x8, 70x6, 95x 4, 4, 4, 8 (97.5 next week)

Barbell Rows:
- 240x 8, 8, 8, 8 (245x 6's next week)

Ring Rows:
- 0x 10, 10, 10

Push Ups:
- 87 reps done in sets of 13, 13, 13, 13, 13, 13, and 9 in between sets of rows

Conditioning:
- None

Friday 1.30.15

Rest day, but I 86 reps of push ups and face pulls, plus lower body mobility work.

Thursday 1.29.15

Skill work and extra work day...

Snatch Complex (Power Snatch + Hang Power Snatch + Snatch Push Press):
- 45x Burgener Warm Up
- 65x 3+3+3
- 75x 3+3+3
- 95x 3+3+3
- 115x 2+2+2
- 135x 2+2+2
- 155x 2+2+2
- 165x 1+1+1
- 185x 1 power snatch only
- 205x 1 power snatch only
- 225x fail

Push Ups:
- 85 reps in 8 sets of 10 and 1 set of 5 done in between sets of snatch complexes

Wednesday 1.28.15

Warm Up:
- Dynamic Mobility for shoulders

Strength Training:
Shoulder Press (4x4):
- 45x10, 95x8, 135x6, 175x 4, 4, 4, 7 (177.5 next week)

Weighted Pull Ups (4x4):
- 0x5, 20x4, 40x3, 60x2, 80x1, 35x 4, 4, 4, 6 (37.5 next week)

Front Rack Reverse Lunges (3x5):
- 45x5, 95x5, 135x5, 185x 5, 5, 5 (187.5 next week)

Push Ups:
- 84 reps done in 7 sets of 12

Conditioning:
- None

Tuesday 1.27.15

Rest day but I did the following active recovery....

- 10:00 on the elliptical
- 83 reps of push ups and ring rows (feet on floor)
- 15:00 of lower body mobility work

Monday 1.26.15

Warm Up:
- Shoulder SMR
- Hip Circle
- Band External Rotations
- Band Scare Crows
- Band No Money Extensions

Strength Training:
Box Squats (4x4):
- 65x10, 155x8, 245x8, 335x4, 4, 4, 8

Bench Press (4x4):
- 45x10, 95x8, 135x6, 185x4, 225x2, 275x 4, 4, 4, 9 (277.5 next week)

Weighted Chin Ups (4x4):
- 0x5, 20x4, 40x3, 60x2, 80x1, 35x 4, 4, 4, 7 (37.5 next week)

Push Ups:
- 82 reps (30, 25, 20, and 7)

Conditioning:
- None

Sunday 1.25.15

Rest day but 81 reps of push ups and a combination of band pull aparts and no money external rotations.

Saturday 1.24.15

Warm Up:
- Hip Circle
- Band External Rotations
- Band Scarecrows
- No Money External Rotations

Strength Training:
Deadlift (4x4):
- 150x10, 240x8, 330x6, 420x 4, 4, 4, 8 (425 next week)

Barbell Rows:
- 240x 7, 7, 7, 7 (sets of 8 next week)

Ring Rows:
- 9, 9, 9 (sets of 10 next week)

Weighted Dips (4x4):
- 10x10, 35x8, 60x6, 85x4, 110x2, 92.5x 4, 4, 4, 8 (95 next week)

Push Ups:
- 80 reps

Conditioning:
- None

Friday 1.23.15

Rest day, but 79 reps of push ups, band rows, and glute bridges.

Thursday 1.22.15

Rest day, but I did 78 reps each of push ups, glute bridges, and band rows.

Wednesday 1.21.15

Warm Up:
- None.  Pressed for time so I had to jump right in

Strength Training:
Front Rack Reverse Lunges (3x5):
- 45x5, 95x5, 135x5, 182.5x 5, 5, 5 (185 next week)

Weighted Pull Ups (4x4):
- 0x5, 20x4, 40x3, 60x2, 80x1, 32.5x 4, 4, 4, 7 (35 next week)

Shoulder Press (4x4):
- 45x10, 95x8, 135x6, 172.5x 4, 4, 4, 8 (175 next week)

Extra Work:
- 77 reps of push ups and no money's

Conditioning:
- None

Tuesday 1.20.15

Active Recovery Circuit:
4 Rounds of:
- 10 Band External Rotations
- 10 Band Scarecrows
- 10 No Money's
- 19 Push Ups
- 19 Hip Extensions

Skill Work:
Snatch Complex of power snatch + hang power snatch + snatch jerk (5:00 EMOM at 75%):
- 45, 65, 75, 95, 115, 135, 152.5x 1, 1, 1, 1, 1 (155 next week)

Mobility Work:
- 30:00

Monday 1.19.15

Warm Up:
- Shoulder SMR
- Hip Circle
- Dynamic Mobility

Strength Training:
Box Squat (4x4):
- 60x10, 150x8, 240x6, 330x 4, 4, 4, 8 (335 next week)

Bench Press (4x4):
- 45x10, 95x8, 135x6, 185x4, 225x2, 272.5x 4, 4, 4, 7 (275 next week)

Weighted Chin Ups (4x4):
- 0x5, 20x4, 40x3, 60x2, 80x1, 32.5x 4, 4, 4, 7 (35 next week)

Extra Work:
- 75 reps of push ups, glute bridges, and no money's.

Conditioning:
- None

Sunday 1.18.15

Rest day, but 74 reps of push ups, glute bridges, and no money's.

Saturday 1.17.15

Warm Up:
- Dynamic Mobility

Strength Training:
Deadlift (4x4):
- 145x10, 235x8, 325x6, 415x 4, 4, 4, 8 (420 next week)

Weighted Dips (4x4):
- 5x10, 30x8, 55x6, 80x4, 105x2, 90x 4, 4, 4, 7

Barbell Rows (4x 6-8):
- 240x 6, 6, 6, 6

Ring Rows:
- 0x 8, 8, 8

Extra Work:
- 73 push ups

Conditioning:
- None

Friday 1.16.15

Rest day and 72 reps of push ups, face pulls and glute bridges.

Thursday 1.15.15

Rest day, but 71 reps of push ups, glue bridges, and face pulls.

Wednesday 1.14.15

Warm Up:
- Dynamic Mobility

Strength Training:
Front Rack Reverse Lunges (3x5):
- 45x5, 95x5, 135x5, 180x5, 5, 5 (182.5 next week)

Shoulder Press (4x4):
- 45x10, 95x8, 135x6, 170x 4, 4, 4, 10 (172.5 next week)

Weighted Pull Ups (4x4):
- 0x5, 15x4, 30x3, 45x2, 60x1, 30x 4, 4, 4, 7 (32.5 next week)

Extra Work:
- 70 reps of push ups, glute bridges, and face pulls

Conditioning:
- None

Tuesday 1.13.15

Rest day.  69 reps of push ups, glute bridges, and face pulls.

Monday 1.12.15

Rest day but 68 reps of push ups, glute bridges, no money's, and band pull aparts.

Sunday 1.11.15

Warm Up:
- Dynamic Mobility

Strength Training:
Box Squats (4x4):
- 55x10, 145x8, 235x6, 325x 4, 4, 4, 8 (330 next week)

Bench Press (4x4):
- 45x10, 95x8, 135x6, 185x4, 225x2, 270x 4, 4, 4, 10 (272.5 next week)

Weighted Chin Ups (4x4):
- 0x5, 15x4, 30x3, 45x2, 60x1, 30x 4, 4, 4, 7

Extra Reps:
- 67 reps of push ups, glute bridges, No Money's, and band pull aparts

Conditioning:
- None

Saturday 1.10.15

Rest day...

Active Recovery Circuit:

3 Rounds for 66 Reps total of each:

- Push Ups

- Glute Bridges

- No Money's

- Band Pull Aparts

Mobility Work:

- 15:00 for hips, hamstrings, glutes, and calves

Friday 1.09.15

Warm Up:
- Dynamic

Strength Training:
Deadlifts (4x4):
- 140x10, 230x8, 320x6, 410x 4, 4, 4, 7 (415 next week)

Barbell Rows:
- 235x 8, 8, 8, 8 (240 for 6's next week)

Dumbbell Rows:
- 100x 10, 10, 10, 10 (Ring Rows next week)

Weighted Dips (4x4):
- 0x10, 25x8, 50x6, 75x4, 100x2, 87.5x 4, 4, 4, 7 (90 next week)

Extra Work:
- 65 Push Ups
- 65 Glute Bridges
- 65 No Money's
- 65 Band Pull Aparts

Conditioning:
- None

Thursday 1.08.15

Rest day...

Active Recovery Circuit:
3 Rounds of:
- Push Ups (64 total)
- 100 Jump Rope singles
- Glute Bridges
- 100 Jump Rope singles
- No Money's
- 100 Jump Rope Singles
- Band Pall Aparts
- 100 Jump Rope Singles

Mobility:
- 15:00 for hips, glutes, hamstrings, and calves

Wednesday 1.07.15

Warm Up:
- Dynamic Mobility

Strength Training:
Front Rack Reverse Lunges (3x5):
- 45x5, 95x5, 135x5, 177.5x 5, 5, 5 (180 next week)

Weighted Pull Ups (4x4):
- 0x5, 15x4, 30x3, 45x2, 60x1, 27.5x 4, 4, 4, 7 (30 next week)

Shoulder Press (4x4):
- 45x10, -95x8, 135x6, 167.5x 4, 4, 4, 10 (170 next week)

Extra Stuff (63 reps each):
- Push Ups
- Glute Bridges
- No Money's
- Band Pull Aparts

Conditioning:
- None

Tuesday 1.06.15

Rest day...

Active Recovery Circuit:
6 Rounds for 62 total reps of each:
- Hip Circle Walks (front, back, left, and right)
- Push Ups
- Glute Bridges
- No Money's
- Band Pull Aparts

Snatch Skill Work:
Snatch Complex 1 (High Pull + Muscle Snatch + Power Snatch):
- 45, 65, 85, 105, 125, 145, 165 (missed the muscle snatch)

Snatch Complex 2 (Snatch Deadlift + Snatch High Pull + Power Snatch):
- 165, 175, 185

Monday 1.05.15

Warm Up:
- Shoulder SMR
- Hip Circle
- Dynamic Mobility

Strength Training:
Box Squats (4x4):
- 50x10, 140x8, 230x6, 320x 4, 4, 4, 8 (325 next week)

Bench Press (4x4):
- 45x10, 95x8, 135x6, 185x4, 225x2, 267.5x 4, 4, 4, 10 (270 next week)

Weighted Chin Ups (4x4):
- 0x5, 15x4, 30x3, 45x2, 60x1, 27.5x 4, 4, 4, 7 (30 next week)

Push Ups + Glute Bridges + No Money's + Pull Aparts:
- 61 reps of each

Conditioning:
- None

Sunday 1.04.15

Rest Day.

Active Recovery Circuit:
3 Rounds of:
- 20 Push Ups
- 100 Jump Rope Singles
- 20 Glute Bridges
- 100 Jump Rope Singles
- 20 "No Money" External Rotations
- 100 Jump Rope Singles
- 20 Band Pull Aparts
- 100 Jump Rope Singes

Mobility Work:
- 30:00 of stretching internal rotators, hips, glutes, hamstrings, and calves.

Saturday 1.03.15

Warm Up:
- Dynamic Mobility

Strength Training:
Deadlifts (4x4):
- 45x10, 135x10, 225x8, 315x6, 405x 4, 4, 4, 7 (410 next week)

Barbell Rows:
- 235x 7, 7, 7, 7 (same weight for 8's next week)

Weighted Dips (4x4):
- 0x10, 25x8, 50x6, 75x4, 85x 4, 4, 4, 5 (87.5 next week)

Extras Work (59 reps of each):
- Push Ups
- "No Money" External Rotations
- Band Pull Aparts:
- Glute Bridges

Conditioning:
- None

Friday 1.02.15

Rest Day

Active Recovery Workout:
- 10:00 of Jump Rope
- Shoulder SMR
- 58 Push Ups (3 sets of 20, 19, and 19)
- 58 "No Money" External Rotations
- 58 Band Pull Aparts
- 58 Glute Bridges
- Mobility work for shoulders, glutes, hips, hamstrings, and calves.

Thursday 1.01.15

Warm Up:
- Shoulder SMR with Lacrosse Ball
- Hip Circle

Strength Training:
Clean Complex:  Muscle Clean + Hang Power Clean + Push Press:
- 45x 5+5+5
- 95x 4+4+4
- 135x 3+3+3
- 185x 2+2+2
- 225x 1+1+1

Front Rack Reverse Lunges (3x5):
- 45x5, 95x5, q35x5, 175x 5, 5, 5 (177.5 next week)

Shoulder Press (4x4):
- 45x10, 95x8, 135x6, 165x 4, 4, 4, 10 (167.5 next week)

Weighted Pull Ups (4x4):
0x5, 15x4, 30x3, 45x2, 60x1, 25x 4, 4, 4, 5 (27.5 next week)

Push Ups:
- 57 reps in 3 sets of 19

Accessory Circuit (5x15 of each):
- Glute Bridges
- Band "No Money" External Rotations
- Band Pull Aparts

Conditioning:
- None

Wednesday 12.31.14

Rest day, but 56 reps of push ups, glue bridges, "no money" external rotations, and band pull aparts.