Thursday 4.30.15

Rest day.

Active Recovery:
- 10:00 warm up on the elliptical
- 20:00 of mobility for the lower body

Wednesday 4.29.15

Strength Training:
Weighted Chin Ups:
- 0x6, 30x4, 60x2, 40x 4, 4, 4, 4 (42.5 next week)

Wide Grip Pull Ups:
- 5, 5, 5 (6's next week)

Hammer Curls:
- 40x 8, 8, 8 (9's next week)

Dips:
- 10 sets of 10 (add 5 lbs next week)

Front Squats (3-second holds in the bottom):
- 45x3, 95x3, 135x 3, 3, 3, 3, 3 (140 next week)

Jump Rope:
- 17 sets of 100 (in between sets of the above work)

Conditioning:
- None

Tuesday 4.28.15

Rest day/ Active recovery day:

Warm Up:
- 10:00 of jump rope (5 rounds of 1:05 on, :55 off)

Mobility:
- 20:00 of stretching for glutes, hamstrings, hips, and calves.

Monday 4.27.15

Strength Training:
Bench Presses:
- 45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 280x 4, 4, 4, 4 (282.5 next week)

Barbell Rows:
- 45x8, 95x8, 135x8, 185x8, 225x8, 225x 5x8 (227.5 next week)

Box Squats:
- 45x10, 95x9, 135x8, 185x7, 225x6, 255x 3x3 (265 next week)

Paused Squats (3 seconds):
- 155x 3x3 (165 next week)

Jump Rope:
- 10 sets of 100 done in between sets of squats

Conditioning:
- None

Sunday 4.26.15

Strength Training:
- None

Conditioning:
Part 1:
5 rounds of:
- 1:00 Jump Rope
- 1:00 Rest

Part 2:
5 Rounds for Time:
- 20 Wall Balls
- 20 Calorie Row
Time:  12:24

Saturday 4.25.15

Strength Training:
Deadlifts:
- 135x 6, 225x 5, 315x 4, 345x 3, 3, 3 (355 next week)

Barbell Shrugs:
- 345x 10, 10, 10 (3-second hold each rep)

Barbell Rows:
- 185x 10, 10, 10 (pause at the top, 190 next week)

Shoulder Press:
- 45x 10, 95x 8, 135x 6, 177.5x 4, 4, 4, 6 (180 next week)

Klokov Press:
- 100x 9, 9, 9 (10's next week)

DB Lateral Raises:
- 35x 9, 9, 9 (10's next week)

Conditioning:
- None

Friday 4.24.15

Rest day.

Thursday 4.23.15

Rest day.

Wednesday 4.22.15

Strength Training:
Weighted Chin Ups:
- 0x6, 27.5x 4, 55x 2, 37.5x 4, 4, 4, 5 (40 next week)

Wide Grip Pull Ups:
- 7, 6, 6

Hammer Curls:
- 40x 10, 10, 10

Handstand Push Ups:
- 23 reps in sets of 1-4 in between sets of the other lifts

Conditioning:
10:00 AMRAP of:
- 10 KB Snatches @ 53 lbs (5 each arm)
- 15 Push Ups
- 20 Prisoner Lunges
Score:  4 rounds + 10 snatches, 15 push ups, and 13 lunges

Tuesday 4.21.15

Rest day.

Monday 4.20.15

Rest day.

Sunday 4.19.15

Strength Training:
Box Squats:
- 45x10, 95x8, 135x6, 185x4, 225x2, 245x 3, 3, 3 (255 next week)

Paused Squats (3 seconds as low as knee ROM will allow):
- 145x 5, 5, 5

Bench Press:
- 47.5x10, 97.5x8, 137.5x6, 187.5x4, 227.5x2, 277.5x 4, 4, 4, 4 (280 next week)

Weighted Dips:
- 45x 10, 10, 10, 10

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

Conditioning:
AMRAP in 10:00 of:
- 5 Pull Ups
- 10 Wall Balls
- 15 Abmat Sit Ups
Score:  7 rounds + 5 Pull Ups and 5 Wall Balls

Saturday 4.18.15

Strength Training:
Power Snatch:
- 45x Burgener, 95x 3, 135x 3, 155x 3, 3, 3 (157.5 next week)

Power Clean:
- 185x 3, 225x 3, 3, 3 (227.5 next week)

Deadlifts:
- 275x 3, 315x 3, 335x 3, 3, 3 (345 next week)

Barbell Shrugs:
- 345x 10, 10, 10 (3-second holds each rep)

Standing Shoulder Press:
- 45x 10, 95x 8, 135x 6, 175x 4, 4, 4, 5 (177.5 next week)

Klokov Press:
- 100x 8, 8, 8 (sets of 9 next week)

Seated DB Lateral Raises:
- 35x 8, 8, 8 (sets of 9 next week)

Conditioning:
- None

Friday 4.17.15

Rest day.

Thursday 4.16.15

Strength Training:
Weighted Chin Ups:
- 0x6, 25x4, 50x2, 35x 4, 4, 4, 5 (37.5 next week)

Wide Grip Pull Ups:
- 6, 6, 6 (7's next week)

Bulgarian Split Squats:
- 5x5 with 10 lbs DB's (15's next week)

Evil Wheels:
- 5x10

Handstand Push Ups:
- 6x4, and 4x3

Conditioning:
Complete as much as possible in 10:00 of:
- 50 lbs DB Power Snatch: 2-4-6-8-10-12-14-16-18-20
- Push Ups: 20-18-16-14-12-10-8-6-4-2
Score:  Finished Round 6 plus 12 snatches into round 7

Wednesday 4.15.15

Rest day.

Tuesday 4.14.15

Active Recovery:
- 5k row in 20:24

Monday 4.13.15

Strength Training:
Bench Press:
- 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 275x 4, 4, 4, 4 (277.5 next week)

Weighted Dips:
- 40x 10, 10, 10, 10 (45 next week)

Squats:
- Box Squats:  45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 235x 3, 3, 3 (245 next week)
- Paused Squats:  135x 5, 5, 5 (3-second hold each rep)

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

Conditioning:
10:00 ladder of:
- Goblet Squats @ 53 lbs
- Barbell Rows @ 155 lbs
- GHD Sit Ups
Score:  8 rounds plus 9 squats and 9 rows

Sunday 4.12.15

Strength Training:
Deadlifts:
- 135x6, 225x5, 315x4, 325x 3x3 (go up 10 lbs next week)

Barbell Shrugs:
- 325x 10, 10, 10, 10

Chin Ups:
- 12, 11, 10, 10

Handstand Push Ups:
- 5x4, and 5x3

Conditioning:
- None

Saturday 4.11.15

Strength Training:
Shoulder Press:
- 45x 10, 95x 10, 135x 10, 155x 10, 10, 10

Klokov Press:
- 95x 10, 10, 10 (going to add these back in since I had the best shoulder development when I was doing them regularly)

Seated DB Lateral Raises:
- 35x 10, 9, 8

Front Squats:
- 45x 5, 95x5, 135x 5, 155x 5, 5, 5 (Just testing out my knee range of motion)

GHD Sit Ups:
- 5x10

Banded Scare Crows:
- 12x10 (one set of 10 after each set of shoulders work)

Conditioning:
10:00 C2 Rower for distance:
- 2684m (50m better than last time)

Friday 4.10.15

Rest day.

Thursday 4.09.15

Strength Training:
Barbell Rows (3x 6-8):
- 45x 10, 95x 10, 135x 10, 185x 10, 225x 8, 8, 8

Wide Grip Pull Ups (3x 5-10):
- 5, 5, 5

Bulgarian Split Squats:
- 7 sets of 5 with5 lbs weights (just working on single leg strength and knee range of motion)

Evil Wheel Roll-Outs:
- 3x10

Handstand Push Ups:
- 10x 3

Conditioning:
- None

Wednesday 4.08.15

Rest day.

Tuesday 4.07.15

Strength Training:
Box Squats:
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 5, 4, 3x3

Bench Press:
- 45x 10, 95x 10, 135x 10, 185x 10, 225x 10, 245x 10, 9, 8

Weighted Dips:
- 40x 10, 9, 7, 7

GHD Sit Ups:
- 3x 10 (slow and controlled)

C2 Rower:
- 12 rounds of 150m rows in between pressing sets

Conditioning:
- None

Monday 4.06.15

Rest day.

Sunday 4.05.15

Strength Training:
Box Squats:
- 45x 10, 95x 10, 135x 10, 140x 10, 10

Deadlifts:
- 140x 5, 190x 5, 230x 5, 280x 5, 320x 5

Weighted Chin Ups + Unweighted Chin Ups:
- 5 sets of 5 with 25 lbs and 5 unweighted without coming off the bar

Ring Rows:
- 6, 7, 5, 5, 5 (terminated each set when I lost my false grip)

Handstand Push Up Practice:
- 1x3 and 9x2, done in between sets of the other work.

Conditioning:
- None

Saturday 4.04.15

Rest day.

Friday 4.03.15

Warm Up:
- Dynamic Mobility

Strength Training:
Shoulder Press:
- 45x 10, 95x 10, 135x 10, 155x 9, 9, 9

1-Arm Arnold Presses:
- 60x 9, 9, 9

DB Lateral Raises:
35x 9, 9, 9

Kettlebell Swings:
- A set of 10 after each set of shoulder work (12 sets total)

Hanging Leg Raises:
- A set of 10 after each set of swings (12 sets total)

Conditioning:
- None

Thursday 4.02.15

Warm Up:

- Not Much

Strength Training:

Weighted Pull Ups:

- 0x5, 5x5, 10x5, 15x5, 20x5, 25x5, 30x5, 35x 4, 3, 2

Handstand Push Ups:

- 10 sets of 2 (a set after each sets of pull ups)

Bulgarian Split Squats:

- 10 sets of 5 each leg (unweighted)

Conditioning:

- None

Wednesday 4.01.15

Rest day (unplanned).