Tuesday 3.31.15

Rest day, but I did 20 minutes of fasted cardio on the eliptical.

Monday 3.30.15

Warm Up:
- Dynamic Mobility
- Shoulder Activations
- Glute Activation

Strength Training:
Box Squats:
- 45x 10, 75x 10, 95x 10, 115x 10, 135x 10

Weighted DB Step Ups:
- 0x 5, 5x 5, 10x 5, 15x 5, 20x 5, 25x 5, 30x 5, 35x 5

Bench Press:
- 45x 10, 95x 10, 135x 10, 185x 10, 225x 10, 240x 10, 10, 10

Weighted Dips:
- 35x 10, 10, 10, 10, 10

Band Pull Aparts:
- 8x 10 (one set after each set of bench presses)

Banded "No Money" External Rotations:
- 5x 10 (one set after each set of dips)

Conditioning:
- None

Sunday 3.29.15

Rest day.

Saturday 3.28.15

Warm Up:
- Dynamic Mobility
- Shoulder Activation (bands)
- Glute Activation (hip circle)

Strength Training:
Box Squats:
- 45x 10, 65x 10, 85x 10, 105x 10, 125x 10

Deadlift:
- 135x 5, 185x 5, 225x 5, 275x 5, 315x 5

Barbell Shrugs:
- 315x 10, 10, 10, 10, 10

Weighted Chin Ups + Unweighted Chin Ups:
- 25x 5 + 5
- 25x 5 + 5
- 25x 5 + 5
- 25x 5 + 5
- 25x 5 + 4

Ring Rows:
- 10, 10, 10, 10, 9 (with a false grip)

Barbell Curls:
- 95x 10, 10, 9, 8, 7

Handstand Push Ups:
- 24 total reps (strict) done in 1's and 2's in between sets of the other lifts.

Conditioning:
10:00 Row:
- 2634m

Friday 3.27.15

20:00 of active recovery on a stationary bike.

Thursday 3.26.15

Warm Up:
- No general warm up, just warmed up each lift.


Strength Training:
Box Squats:
- 45x 10, 65x 10, 85x 10, 105x 10, 115x 10

Hip Extensions:
- 7 sets of 10 holding a 15 lbs plate

Shoulder Press:
- 45x 10, 95x 10, 135x 10, 155x 8, 8, 8

1-Arm Kettlebell Arnold Presses:
- 62x 8, 8, 8

DB Lateral Raises:
- 35x 8, 8, 8

Push Ups + Band Pull Aparts Superset:
- 20+20, 18+18, 16+16, 14+14, 12+12, 10+10, 8+8, 6+6, 4+4, 2+2

Conditioning:
- None

Wednesday 3.25.15

Rest day.

Tuesday 3.24.15

A.M.  Fasted Cardio:
- 20:00 on the stationary bike

P.M. Training:
Warm Up:
- Dynamic Mobility
- Shoulder Activation (bands)
- Glute Activation (Hip Circle)

Strength Training:
Box Squat:
- 45x 10, 65x 10, 85x 10, 95x 10, 105x 10

Good Mornings:
- 145x 10, 10, 10

Weighted Pull Ups + Unweighted Pull Ups:
- 25x 5 + 5
- 25x 5 + 5
- 25x 5 + 5
- 25x 5 + 4
- 25x 5 + 3

Barbell Rows (Supinated Grip):
- 140x 10, 190x 10, 230x 10, 10, 10

Conditioning:
- None

Monday 3.23.15

Rest day, but I went on a 60 minute fasted walk.

Sunday 3.22.15

Warm Up:
- Dynamic Mobility
- Shoulder Activation (Bands)
- Glute Activation (Hip Circle)

Strength Training:
Box Squats (18" Box):
- 45x 10, 65x 10, 75x 10, 85x 10, 95x 10

Bench Press:
- 45x 10, 95x 10, 135x 10, 185x 10, 225x 10, 240x 10, 9, 8

Weighted Dips:
- 35x 10, 10, 10, 10, 9

Banded "No Money" External Rotations:
- 13 sets of 10 (one set after each set of bench presses and dips)

Dragon Flags:
- 8 sets of 5

Conditioning:
10:00 on the C2 Rower:
- 2524m

Saturday 3.21.15

Warm Up:
- Dynamic Mobility
- Shoulder Activation (Bands)
- Glute Activation (Hip Circle)

Strength Training:
Box Squats (20" Box):
- 45x 10, 55x 10, 65x 10, 75x 10, 85x 10 (range of motion work for knee)

Romanian Deadlifts:
- 50x 10, 100x 10, 140x 10, 190x 10, 230x 10

Weighted Chin Ups + Unweighted Chin Ups:
- 25x 5 + 5
- 25x 5 + 5
- 25x 5 + 5
- 25x 5 + 4
- 25x 5 + 3

Ring Rows:
- 0x 9, 9, 9, 9, 9 (false grip)

Barbell Shrugs:
- 230x 10, 10, 10, 10, 10 (2-3 second hold at the top of each rep)

Barbell Curls:
- 95x 10, 9, 8, 7, 6

Conditioning:
10:00 on the C2 Rower:
- 2467m (fairly easy pace working knee flexion, extension, and range of motion)

Friday 3.20.15

Rest day, but I did some active recovery and knee range of motion work:

20:00 of Rowing:
- 4717m rowed, easy pace

Box Squats:
- 5x5, empty bar to a 20" box just to assess pain levels, knee mobility, and stability.  I think I'll be able to start adding weight to these next week and just progress really slowly over the next few months.

Handstand Push Ups:
- 5 sets of 2 strict just to see if I still had them since it had been a while

Thursday 3.19.15

Warm Up:
- Dynamic Mobility
- Shoulder Activation (Bands)
- Glute Activation (Hip Circle)

Strength Training:
Shoulder Press:
- 45x 10, 95x 10, 135x 10, 150x 10, 10, 10, 9, 8

1-Arm KB Arnold Presses:
- 53x 10, 10, 10, 10, 10

Banded Scare Crows:
- 8x 10 (one set after each set of shoulder presses)

Banded "No Money" External Rotations:
- 5x 10 (one set after each set of arnold presses)

Toes to Bar:
- 8x 5 slow and controlled

L-Sit holds on Parallel Bars:
- 5x max holds

Conditioning:
- 10:00 of rowing (2165m), controlled pace for knee range of motion work

Wednesday 3.18.15

Rest day.

Tuesday 3.17.15

Warm Up:
- Dynamic Mobility
- Shoulder Activations (Bands)
- Glute Activation (Hip Circle)

Strength Training:
Weighted Pull Ups + Unweighted Pull Ups:
- 25x 5 + 5
- 25x 5 + 5
- 25x 5 + 4
- 25x 5 + 3
- 25x 5 + 2

Barbell Rows (Supinated Grip):
- 137.5x 10, 187.5x 10, 227.5x 10, 10, 10

Good Mornings:
- 45x 10, 95x 10, 135x 10, 145x 10, 10, 10

Hip Extensions:
- +10x 10, 10, 10, 10, 10

Hammer Curls:
- 45x 10, 10, 7 (60 seconds rest)

Conditioning:
- None

Monday 3.16.15

Rest day.

Sunday 3.15.15

Warm Up:
- Dynamic Mobility
- Shoulder Activation (Bands)
- Hip/ Glute Activation (Hip Circle)

Strength Training:
Bench Press:
- 45x 10, 95x 10, 135x 10, 185x 10, 225x 10, 240x 10, 10, 10

Weighted Dips:
- 30x 10, 10, 10, 10, 10

DB Lateral Raises:
- 35x 8, 8, 8, 8, 8

Tricep Extensions:
- Black Band x 5 sets of 10

Banded Scare Crows:
- 13 sets of 10 done after each set of bench press and dips

Dragon Flags:
- 8 sets of 5

Standing Pull Down Abs:
- 5 sets of 10

Conditioning:
- None

Saturday 3.14.15

Warm Up:
- Dynamic Mobility
- Shoulder Activation (Bands)

Strength Training:
Weighted Chin Ups + Chin Ups:
- 25x 5 + 5
- 25x 5 + 4
- 25x 5 + 3
- 25x 5 + 3
- 25x 5 + 3

Ring Rows:
- 5x8

Muscle Up Transition Drills:
- 5x5 (did one actual muscle up to see if I still could)

RDL + Shrugs:
- 45x 10 + 10
- 95x 10 + 10
- 135x 10 + 10
- 185x 10 + 10
- 225x 10 + 10

Hip Extensions:
- 5x 10

Standing Banded Hip Thrusts:
- Black Band x 5x 10

Conditioning:
- None

Friday 3.13.15

Rest day.

Thursday 3.12.15

Warm Up:
- Dynamic Mobility
- Shoulder Activation (Bands)

Strength Training:
Shoulder Press:
- 45x 10, 95x 10, 135x 10, 160x 6, 6, 6, 6, 6

Arnold Press (Single Arm):
- 45x 10, 10, 10

Banded Scare Crows:
- A set of 10 after each set of presses (11 sets total)

Toes to Bar (Controlled reps):
- 8 sets of 5

Hanging L-Sits:
- 3 x max holds

Conditioning:
- None

Wednesday 3.11.15

Rest day.

Tuesday 3.10.15

Warm Up:
- Dynamic Mobility
- Shoulder Activation (bands)
- Glute Activation (Banded Good Mornings)

Strength Training:
Weighted Pull Ups + Unweighted Pull Ups:
- 25x 5 + 5
- 25x 5 + 4
- 25x 4 + 4
- 25x 4 + 3
- 25x 3 + 3- Did the first part with a dumbbell between my knees, dropped the dumbbell and completed the second part on each set without coming off the bar.

Supinated Grip Barbell Rows:
- 135x 10, 185x 10, 225x 10, 10, 10

Good Mornings:
- 45x 10, 95x 10, 135x 10, 10, 10

Reverse Hypers:
- Bodyweight Only x 10, 10, 10, 10, 10

Hammer Curls:
- 45x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Conditioning:
- None

Monday 3.09.15

Warm Up:
- Dynamic Mobility
- Shoulder Activation (Bands)

Strength Training:
Bench Press:
- 55x 10, 105x 10, 145x 10, 195x 10, 235x 10, 10, 10, 10, 10

Weighted Dips:
- 25x 10, 10, 10

Banded Scarecrows:
- 12 sets of 10 (after each set of bench and dips)

DB Lateral Raises:
- 30x 10, 10, 10, 10, 10

Lying Leg Raises:
- 9 sets of 10

Pull Down Abs (standing):
- Green Band x 8 sets of 10

Conditioning:
- None

Sunday 3.08.15

Rest day.

Saturday 3.07.15

Rest day.

Friday 3.06.15

Rest day

Thursday 3.05.15

Rest day and knee surgery.

Wednesday 3.04.15

Warm Up:
- Dynamic Mobility
- Glute Activation (Hip Circle)
- Shoulder Activation (Bands)

Strength Training:
Weighted Dips:
- 0x 5, 35x 4, 70x 3, 105x 2, 135x 1, 105x 4, 4, 4, 4

Arnold Presses (standing):
- 35x 10, 40x 10, 45x 10, 50x 10

Deadlifts (deload):
- 135x 5, 225x 4, 315x 3, 405x 2, 325x 10, 10, 10

Hang Power Cleans:
- 95x 5, 135x 4, 185x 3, 3, 3, 3, 3

Conditioning:
- None

Tuesday 3.03.15

Warm Up:
- Dynamic Mobility

Strength Training:
Front Rack Reverse Lunges:
- 57.5x 5, 107.5x 5, 147.5x 5, 197.5x 5, 5, 5

Weighted Chin Ups:
- 0x5, 25x 4, 50x 3, 75x 2, 95x 1, 47.5x 4, 4, 4, 6

Wide Grip Pull Ups:
- 5, 5, 5

Conditioning:
- None

Monday 3.02.15

Warm Up:
- Dynamic Mobility
- Glute Activation (Hip Circle)
- Shoulder Activation (bands)

Strength Training:
Snatch Complex (Power Snatch + Hang Power Snatch + High Hang Power Snatch):
- 45x Burgener Warm Up
- 95x 2+2+2
- 115x 2+2+1
- 135x 2+1+1
- 155x 1+1+1
- 175x 1+1 (no high hang)
- 195x 1 (power snatch only)
- 195x 1
- 195x 1
- 155x 3 sets of 3 hang power snatches

Bench Press:
- Warm Ups:  57.5x 10, 107.5x 8, 147.5x 6, 197.5x 4, 237.5x 2
- Work Sets:  287.5x 4, 4, 4, 7
- Extra Volume with Reactive Sling Shot:  287.5x 10, 10, 10

Conditioning:
- None

Sunday 3.01.15

Warm Up:
- Dynamic Mobility

Strength Training:
Box Squats:
- 90x 10, 180x 8, 270x 6, 360x 4, 4, 4, 6

Barbell Rows:
- 45x 7, 95x 7, 135x 7, 185x 7, 225x 7, 250x 7, 7, 7, 7

Conditioning:
- None