Sunday 5.31.15

Rest day.

Saturday 5.30.15

Strength Training:
Snatch+Power Snatch+Hang Power Snatch+Hang Power Clean+Power Clean+Clean Complex:
- 45x 1 rep of each
- 95x 1 rep of each
- 135x 1 rep of each

Power Snatch (3x3):
- 167.5x 3, 3, 3 (170 next week)

Power Cleans (3x3):
- 185x 3, 225x 3, 237.5x 3, 2, 1 (shoulders are very tight today)

Clean Pulls (3-3-3-3-3):
- 275x 3, 315x 3, 365x 3, 385x 2 + 1 DL, 395x 1 + 2 DL's (work up to 400 next week)

Hang Clean Shrugs (3x 8-10):
- 370x 10, 10, 10

Shoulder Presses+ Push Presses+ Jerks:
- 45x 8+6+1
- 95x 6+5+1
- 135x 4+4+1
- 185x 2+3+1
- 225x 0+2+1
- 240x 0+1+1

Shoulder Presses (4x4):
- 190x 2, 2, 3, 3 (stay here next week)

Klokov Presses (5x 8-10):
- 105x 8, 8, 8, 8, 8 (sets of 9 next week)

DB Rear Raise + Lateral Raises + Arnold Presses (3x 8-10 of each):
- 30x 6+6+6
- 30x 6+6+6
- 30x 6+6+6

Conditioning:
- None

Friday 5.29.15

Active recovery day...

On a 20:00 running treadmill...

Warm Up:
- 5:00 jog on treadmill, increasing incline and speed

Treadmill Sprints (Incline 5, Speed 12):
- 20 second sprint, 10 second rest
- 10 second sprint, 20 second rest
- 15 second sprint, 15 second rest
- 20 second sprint, 10 second rest
- 10 second sprint, 10 second rest
- 10 second sprint

Cool Down:
- Incline Walk (incline 5, speed 4) for the rest of the 20:00

Mobility:
- 20:00 for lower body

Thursday 5.28.15

Active recovery day...

On a 20:00 running treadmill...

Warm Up:
- 5:00 jog on treadmill, increasing incline and speed

Treadmill Sprints (Incline 5, Speed 12):
- 20 second sprint, 10 second rest
- 10 second sprint, 20 second rest
- 15 second sprint, 15 second rest
- 20 second sprint, 10 second rest
- 10 second sprint, 10 second rest
- 10 second sprint

Cool Down:
- Incline Walk (incline 5, speed 4) for the rest of the 20:00

Mobility:
- None.  Had to skip it due to time.

Wednesday 5.27.15

Strength Training:
Weighted Chin Ups (4x4):
- 0x6, 37.5x 4, 75x 2, 47.5x 4, 4, 4, 4 (50 next week)

Wide Grip Pull Ups (3x max):
- 7, 6, 6

Hammer Curls 3x (8-10):
- 45x 10, 10, 9 (stay at this weight)

Weighted Dips (10x 10):
- +15x 10, 10, 10, 10, 10, 10, 10, 9, 8, 7 (stay at this weight)

Overhead 1-arm Tricep Extensions (3x 8-10):
- 35x 10, 10, 9 (stay at this weight)

Front Squats (3x3 with 3-second pause):
- 45x 6, 95x 5, 135x 4, 155x 3, 3, 3 (157.5 next week)

Metcon:
- None

Tuesday 5.26.15

Active recovery day...

On a 20:00 running treadmill...

Warm Up:
- 5:00 jog on treadmill, increasing incline and speed

Treadmill Sprints (Incline 5, Speed 12):
- 20 second sprint, 10 second rest
- 10 second sprint, 20 second rest
- 15 second sprint, 15 second rest
- 20 second sprint, 10 second rest
- 10 second sprint, 10 second rest
- 10 second sprint

Cool Down:
- Incline Walk (incline 5, speed 4) for the rest of the 20:00

Mobility:
- 10:00 for lower body

Monday 5.25.15

Strength Training:
Bench Presses (4x4):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 7, 290x 4, 4, 4, 4 (292.5 next week)

Barbell Row (5x6):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 235x 6, 6, 6, 6, 6 (sets of 7 next week)

Back Squats (3x3, 3 second pauses):
- 45x 10, 95x 9, 135x 8, 185x 7, 195x 3, 3, 3 (205 next week)

Push Ups:
- 15, 15, 15, 15, 15, 15, 10

Ring Rows:
- 10, 9, 8, 7, 6, 5, 5 (ring rows and push ups done immediately after each set of squats)

Conditioning:
- None

Sunday 5.24.15

Rest day.

Saturday 5.23.15

Strength Training:
Snatch+Power Snatch+Hang Power Snatch+Hang Power Clean+Power Clean+Clean Complex:
- 45x 1 rep of each
- 95x 1 rep of each
- 135x 1 rep of each

Power Snatch (3x3):
- 165x 3, 3, 3 (167.5 next week)

Power Cleans (3x3):
- 185x 3, 225x 3, 235x 3, 3, 3 (237.5 next week)

Clean Pulls (3-3-3-3-3):
- 275x 3, 315x 3, 365x 3, 380x 2 + 1 DL, 390x 1 + 2 DL's (work up to 395 next week)

Hang Clean Shrugs (3x 8-10):
- 370x 9, 9, 9

Shoulder Presses+ Push Presses+ Jerks:
- 45x 8+6+1
- 95x 6+5+1
- 135x 4+4+1
- 185x 2+3+1
- 225x 0+2+1
- 237.5x 0+1+1 (240 next week)

Shoulder Presses (4x4):
- 187.55x 4, 4, 4, 4 (190 next week)

Klokov Presses (5x 8-10):
- 102.5x 10, 10, 10, 10, 10 (105 next week)

DB Lateral Raises + Arnold Presses (3x 8-10 of each):
- 30x 9+9
- 30x 9+9
- 30x 9+9

Conditioning:

- None

Friday 5.22.15

Active recovery day...

On a 20:00 running treadmill...

Warm Up:
- 5:00 jog on treadmill, increasing incline and speed

Treadmill Sprints (Incline 5, Speed 12):
- 20 second sprint, 10 second rest
- 10 second sprint, 20 second rest
- 15 second sprint, 15 second rest
- 20 second sprint, 10 second rest
- 10 second sprint, 10 second rest
- 10 second sprint

Cool Down:
- Incline Walk (incline 5, speed 3.5) for the rest of the 20:00

Mobility:
- 25:00 for lower body (done in the evening)

Thursday 5.21.15

Active recovery day...

Warm Up:
- 5:00 jog on treadmill, increasing incline and speed

Treadmill Sprints (Incline 5, Speed 12):
- 20 second sprint, 10 second rest
- 10 second sprint, 20 second rest
- 15 second sprint, 15 second rest
- 20 second sprint, 10 second rest
- 10 second sprint, 10 second rest
- 10 second sprint

Cool Down:
- 12:00 on the eliptical

Mobility:
- 25:00 for lower body (done in the evening)

Wednesday 5.20.15

Warm Up:
- 5:00 jog on treadmill, increasing incline and speed

Treadmill Sprints (Incline 5, Speed 12):
- 20 second sprint, 10 second rest
- 10 second sprint, 20 second rest
- 15 second sprint, 15 second rest
- 20 second sprint, 10 second rest
- 10 second sprint, 10 second rest
- 10 second sprint

Strength Training:
Weighted Chin Ups (4x4):
- 0x6, 37.5x 4, 75x 1, 47.5x 4, 4, 3, 3 (stay at this weight)

Wide Grip Pull Ups (3x max):
- 6, 6, 6

Hammer Curls 3x (8-10):
- 45x 10, 9, 9 (stay at this weight)

Weighted Dips (10x 10):
- +15x 10, 10, 10, 10, 10, 10, 9, 8, 7, 6 (stay at this weight)

Overhead 1-arm Tricep Extensions (3x 8-10):
- 35x 10, 9, 9 (stay at this weight)

Front Squats (3x3 with 3-scend pause):
- 45x 6, 95x 5, 135x 4, 150x 3, 3, 3

Metcon:
- None

Tuesday 5.19.15

Active recovery day...

Warm Up:
- 5:00 jog on treadmill, increasing incline and speed

Treadmill Sprints (Incline 5, Speed 12):
- 20 second sprint, 10 second rest
- 10 second sprint, 20 second rest
- 15 second sprint, 15 second rest
- 20 second sprint, 10 second rest
- 10 second sprint, 10 second rest
- 10 second sprint

Cool Down:
- 12:00 on the eliptical

Mobility:
- 25:00 or so for lower body

Monday 5.18.15

Strength Training:
Box Squats (3x3):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 285x 3, 3, 3 (295 next week)

Paused Back Squats (3x3, 3 second holds):
- 185x 3, 3, 3 (195 next week)

Bench Press (4x4):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 287.5x 4, 4, 4, 4 (290 next week)

Barbell Rows (5x8):
- 45x 10, 95x 9, 135x 8, 185x 8, 225x 8, 232.5x 8, 8, 8, 8, 8 (235 next week)

Conditioning:
- None

Sunday 5.17.15

Rest day.

Saturday 5.16.15

Strength Training:
Power Snatch (3x3):
- 45x 6, 95x 5, 135x 4, 162.5x 3, 3, 3 (165 next week)

Power Cleans (3x3):
- 185x 3, 225x 3, 232.5x 3, 3, 3

Deadlifts (3-3-3-3-3):
- 275x 3, 315x 3, 365x 3, 375x 3, 385x 3 (work up to 390 next week)

Barbell Shrugs (3x 8-10):
- 370x 8, 8, 8 (3 second holds)

Shoulder Presses+ Push Presses+ Jerks:
- 45x 10+5+3
- 95x 8+4+3
- 135x 6+3+2
- 185x 1+2+2
- 225x 0+1+1
- 265x 0+0+1

Shoulder Presses (4x4):
- 185x 4, 4, 4, 4 (187.5 next week)

Klokov Presses (3x 8-10):
- 102.5x 9, 9, 9

DB Lateral Raises + Arnold Presses (3x 8-10 of each):
- 30x 8+8
- 30x 8+8
- 30x 8+8

Conditioning:
- None

Friday 5.15.15

Active Recovery day...

Warm Up:
- 11:00 on the eliptical

Mobility:
- 25:00

Thursday 5.14.15

Strength Training:
Weighted Chin Ups:
- 0x6, 35x4, 70x2, 45x4, 4, 4, 4 (47.5 next week)

Wide Grip Pull Ups:
- 6, 6, 5

Dips:
- +10x 10 sets of 10 (in between sets of chin ups and pull ups

Front Squats (range of motion work):
- 45x 6, 95x5, 135x4, 145x 3, 3, 3, 3, 3 (150 next week)

Hammer Curls:
- 45x 9, 9, 9

Overhead DB Extensions:
- 35x 9, 9, 9

Conditioning:
- 11:00 on the eliptical

Wednesday 5.13.15

Rest day.

Tuesday 5.12.15

Rest day.

Monday 5.11.15

Strength Training:
Bench Press:
- 45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 285x 4, 4, 4, 4 (287.5 next week)

Barbell Rows:
- 45x10, 95x9, 135x8, 185x8, 225x8, 230x 8, 8, 8, 8, 8 (232.5 next week)

Box Squats:
- 45x8, 95x7, 135x6, 185x5, 225x4, 275x 3, 3, 3 (285 next week)

Paused Back Squats:
- 175x 3, 3, 3

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

Conditioning:
10:00 AMRAP, going up by 2 reps each round:
- 2 Kb Swings @ 70
- 2 Reverse Lunges each leg (prisoner style)
- 2 Push Ups
- 20 Double Unders between rounds
Score:  I finished the round of 12's and got 13 lunges into the round of 14's.

Sunday 5.10.15

Rest day.

Saturday 5.09.15

Strength Training:
Power Snatches:
- 45x 6, 95x 5, 135x 4, 160x 3, 3, 3 (162.5 next week)

Power Cleans:
- 185x 3, 225x 3, 230x 3, 3, 3 (232.5 next week)

Deadlifts:
- 275x 5, 315x 4, 365x 3, 3, 3 (375 next week)

Barbell Power Shrugs:
- 365x 10, 10, 10

Shoulder Presses+ Push Presses+ Jerks:
- 45x 4+5+6, 95x 3+4+5, 135x 2+3+4, 185x 1+2+3, 225x 0+1+2, 260x 0+0+1

Shoulder Presses:
- 182.5x 4, 4, 4, 4 (185 next week)

Klokov Presses:
- 102.5x 8, 8, 8 (sets of 9 next week)

DB Lateral Raises:
- 40x 5, 5, 5 (sets of 6 next week)

Jump Rope:
- 10 sets of 100 (done in between sets of deadlifts, shrugs, and lateral raises)

Conditioning:
- None

Friday 5.08.15

Active recovery day...

Warm Up:
- 10:00 on the eliptical

Mobility:
- 25:00 for lower body

Thursday 5.07.15

Active recovery day...

Warm Up:
- 10:00 on the elliptical

Mobility:
- 20:00 for lower body

Wednesday 5.06.15

Strength Training:
Weighted Chin Ups:
- 0x6, 32.5x 4, 65x 2, 42.5x 4, 4, 4, 4

Wide Grip Pull Ups:
- 6, 5, 5

Hammer Curls:
- 45x 8, 8, 8

Dips:
- 10x10 with 5 lbs (in between sets of the chin ups and pull ups)

Front Squats:
- 45x6, 95x5, 135x4, 140x 3, 3, 3 (3 second pauses)

Jump Rope:
- 6 sets of 100 (following each set of front squats)

Conditioning:
10:00 AMRAP of:
- 10 KB Snatches @ 53 (5 each arm)
- 20 Air Squats
- 30 Double Unders
Score:  4 rounds and 17 double unders into round 5

Tuesday 5.05.15

Active recovery day...

Warm Up:

- 10:00 on the eliptical

Mobility:

- 20:00 for lower body

Monday 5.04.15

Strength Training:
Bench Presses:
- 45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 282.5x 4, 4, 4, 4 (285 next week)

Barbell Rows:
- 45x8, 95x8, 135x8, 185x8, 225x8, 227.5x 8, 8, 8, 8, 8 (230 next week)

Box Squats:
45x8, 95x7, 135x6, 185x5, 225x4, 265x 3, 3, 3

Paused Back Squats (ATG):
165x 3, 3, 3 (3 second holds)

Jump Rope:
- 10 sets of 100 singles in between squat sets

Conditioning:
10:00 AMRAP of:
- 250m Row
- 25 Push Ups
Score:  3 rounds + 250m row and 21 push ups

Sunday 5.03.15

Rest day.

Saturday 5.02.15

Strength Training:
Power Snatches + Power Cleans Warm Up:
- 45x 6+6, 95x 5+5, 135x 4+4

Power Snatches:
- 157.5x 3, 3, 3 (160 next week)

Power Cleans:
- 185x 3, 225x 3, 227.5x 3, 3, 3 (230 next week)

Deadlifts:
- 275x 5, 315x 4, 355x 3, 3, 3

Barbell Power Shrugs:
- 355x 10, 10, 10 (3-second holds)

Shoulder Presses+ Push Presses+ Jerks:
- 45x 4+5+6, 95x 3+4+5, 135x 2+3+4, 185x 1+2+3, 225x 0+1+2, 255x 0+0+1

Shoulder Presses:
- 180x 4, 4, 4, 4 (182.5 next week)

Klokov Presses:
- 100x 10, 10, 10 (102.5 next week)

DB Lateral Raises:
- 35x 10, 10, 10 (40 next week)

Jump Rope:
- 10 sets of 100 (done in between sets of deadlifts, shrugs, and lateral raises)

Conditioning:
- None

Friday 5.01.15

Rest day.