Active Recovery day...
Cardio Intervals:
- 5x 1:00 fast, 3:00 slow on the eliptical
Mobility:
- 25:00 of lower body focused stretching
Face Pulls:
- 5x 20
6.30.2015
6.29.2015
Monday 6.29.15
Warm Up:
- Dynamic mobility for shoulders and lots of leg swings to loosen up.
Strength Training:
Bench Press (4x4):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 297.5x 4, 4, 4, 4 (300 next week)
Barbell Rows (5x 6-8):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 7, 237.5x 7, 7, 7, 7, 7 (8's next week)
Conditioning:
3 Rounds for Time:
- 200m Run
- 15 Push Ups
- 15 Barbell Rows @ 185 (supinated grip)
- 15 Box Jumps @ 24"
Time: 10:48
Accessory Work:
3 Rounds of the following circuit:
- 13 Hammer Curls @ 30 lbs
- 13 Lying DB Extensions @ 30 lbs
- 13 DB Bench Presses @ 30 lbs (hammer grip, elbows in)
- 13 Face Pulls with Green Band
- Dynamic mobility for shoulders and lots of leg swings to loosen up.
Strength Training:
Bench Press (4x4):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 297.5x 4, 4, 4, 4 (300 next week)
Barbell Rows (5x 6-8):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 7, 237.5x 7, 7, 7, 7, 7 (8's next week)
Conditioning:
3 Rounds for Time:
- 200m Run
- 15 Push Ups
- 15 Barbell Rows @ 185 (supinated grip)
- 15 Box Jumps @ 24"
Time: 10:48
Accessory Work:
3 Rounds of the following circuit:
- 13 Hammer Curls @ 30 lbs
- 13 Lying DB Extensions @ 30 lbs
- 13 DB Bench Presses @ 30 lbs (hammer grip, elbows in)
- 13 Face Pulls with Green Band
6.28.2015
Sunday 6.28.15
Warm Up:
- Dynamic mobility for hips
Strength Training:
Overhead Squats + Front Squats + Back Squats Complex:
- 45x 5 each, 95x 4 each, 135x 3 each, 185x 2 each, 225x 1 each
Back Squats (3x3, 3-second pauses):
- 235x 3, 3, 3 (245 next week)
Front Squat (3x5):
- 165x 5, 5, 5 (170 next week)
Barbell Hip Thrusts (3x10):
- 285x 10, 10, 10 (290 next week)
Face Pulls (100 reps):
- Red Band x 10x10 in between squat sets
Conditioning:
- 10x 50-yard sprints
- Dynamic mobility for hips
Strength Training:
Overhead Squats + Front Squats + Back Squats Complex:
- 45x 5 each, 95x 4 each, 135x 3 each, 185x 2 each, 225x 1 each
Back Squats (3x3, 3-second pauses):
- 235x 3, 3, 3 (245 next week)
Front Squat (3x5):
- 165x 5, 5, 5 (170 next week)
Barbell Hip Thrusts (3x10):
- 285x 10, 10, 10 (290 next week)
Face Pulls (100 reps):
- Red Band x 10x10 in between squat sets
Conditioning:
- 10x 50-yard sprints
6.27.2015
Saturday 6.27.15
Warm Up:
- Dynamic mobility drills for the shoulder
Strength Training (De-Load):
Dips (100 reps):
- 17, 17, 17, 17, 17, 15
Push Ups (100 reps):
- 20, 20, 15, 15, 15, 15
Parallel Grip Chin Ups (100 reps):
- 6x7, 8x6, 2x5
Face Pulls (100 reps):
- 5x 20
Conditioning:
- None
- Dynamic mobility drills for the shoulder
Strength Training (De-Load):
Dips (100 reps):
- 17, 17, 17, 17, 17, 15
Push Ups (100 reps):
- 20, 20, 15, 15, 15, 15
Parallel Grip Chin Ups (100 reps):
- 6x7, 8x6, 2x5
Face Pulls (100 reps):
- 5x 20
Conditioning:
- None
6.26.2015
Friday 6.26.15
Warm Up:
- Dynamic Mobility for hips and shoulders
Strength Training (De-Load):
100 Pulls (10 pulls at each weight):
- 45x 10 Muscle Snatches
- 95x 4 Muscle Snatches, 3 Power Snatches, 3 Hang Power Snatches
- 135x 4 Muscle Snatches, 3 Power Snatches, 3 Hang Power Snatches
- 185x 1 Power Snatch. 1 Hang Power Snatch, 5 Snatch High Pulls, 3 Deadlifts
- 225x 4 Snatch High Pulls, 6 Deadlifts
- 275x 3 Snatch Pulls, 7 Deadlifts
- 315x 2 Snatch Pulls, 8 Deadlifts
- 330x 10 Deadlifts
- 330x 10 Deadlifts
- 330x 10 Deadlifts
Hanging Leg Raises:
- 10 sets of 10 (one set after each pull set)
Conditioning:
- None
- Dynamic Mobility for hips and shoulders
Strength Training (De-Load):
100 Pulls (10 pulls at each weight):
- 45x 10 Muscle Snatches
- 95x 4 Muscle Snatches, 3 Power Snatches, 3 Hang Power Snatches
- 135x 4 Muscle Snatches, 3 Power Snatches, 3 Hang Power Snatches
- 185x 1 Power Snatch. 1 Hang Power Snatch, 5 Snatch High Pulls, 3 Deadlifts
- 225x 4 Snatch High Pulls, 6 Deadlifts
- 275x 3 Snatch Pulls, 7 Deadlifts
- 315x 2 Snatch Pulls, 8 Deadlifts
- 330x 10 Deadlifts
- 330x 10 Deadlifts
- 330x 10 Deadlifts
Hanging Leg Raises:
- 10 sets of 10 (one set after each pull set)
Conditioning:
- None
6.25.2015
Thursday 6.25.15
Warm Up:
- Dynamic Mobility for shoulders
Strength Training (De-Load):
DB Bench Presses:
- 75x 10, 80x 10, 85x 10, 90x 10, 95x 10, 100x 10, 75x 15
DB Rows:
- 75x 10, 80x 10, 85x 10, 90x 10, 95x 10, 100x 10, 75x 15
Elbows Out DB Extensions:
- 35x 12, 40x 10, 45x 8
Zottman Curls:
- 35x 12, 40x 10, 45x 8
Conditioning:
- None
- Dynamic Mobility for shoulders
Strength Training (De-Load):
DB Bench Presses:
- 75x 10, 80x 10, 85x 10, 90x 10, 95x 10, 100x 10, 75x 15
DB Rows:
- 75x 10, 80x 10, 85x 10, 90x 10, 95x 10, 100x 10, 75x 15
Elbows Out DB Extensions:
- 35x 12, 40x 10, 45x 8
Zottman Curls:
- 35x 12, 40x 10, 45x 8
Conditioning:
- None
6.24.2015
Wednesday 6.24.15
Warm Up:
- Dynamic Mobility Drills
Strength Training (De-load Week):
Back Squats (3x10):
- 45x 10, 95x 10, 135x 10, 185x 10, 225x 10, 10, 10
Reverse Lunges (3x5 each leg):
- 185x 5, 5, 5
Barbell Hip Thrusts (3x10):
- 280x 10, 10, 10
Serratus Crunches:
- 10x10 with 30 lbs db's
Conditioning:
- None
- Dynamic Mobility Drills
Strength Training (De-load Week):
Back Squats (3x10):
- 45x 10, 95x 10, 135x 10, 185x 10, 225x 10, 10, 10
Reverse Lunges (3x5 each leg):
- 185x 5, 5, 5
Barbell Hip Thrusts (3x10):
- 280x 10, 10, 10
Serratus Crunches:
- 10x10 with 30 lbs db's
Conditioning:
- None
6.23.2015
6.20.2015
Saturday 6.20.15
Warm Up:
- Shoulder Warm Up Complex
- Hip Circle Glute Activation
Strength Training:
Snatch Complex Warm Up:
(Muscle Snatch-Hang Power Snatch-Snatch Push Press-Snatch Balance-Overhead Squat-Snatch)
- 45x 3 of each, 95x 2 of each, 135x 1 of each
Power Snatch (3x3):
- 175x 3, 3, 3 (177.5 next week)
Snatch Pulls:
- 185x 5, 225x 4, 275x 3, 315x 2, 365x 1 (work up to 405)
Deadlifts (3x3):
- 410x 3, 3, 3 (415 next week)
Hang Clean Shrugs (3x 8-10):
- 375x 10, 10, 10 (380 next week)
Push Ups (100 reps):
- 10x 10 done in between my last 10 sets of pulls
Conditioning:
- None
- Shoulder Warm Up Complex
- Hip Circle Glute Activation
Strength Training:
Snatch Complex Warm Up:
(Muscle Snatch-Hang Power Snatch-Snatch Push Press-Snatch Balance-Overhead Squat-Snatch)
- 45x 3 of each, 95x 2 of each, 135x 1 of each
Power Snatch (3x3):
- 175x 3, 3, 3 (177.5 next week)
Snatch Pulls:
- 185x 5, 225x 4, 275x 3, 315x 2, 365x 1 (work up to 405)
Deadlifts (3x3):
- 410x 3, 3, 3 (415 next week)
Hang Clean Shrugs (3x 8-10):
- 375x 10, 10, 10 (380 next week)
Push Ups (100 reps):
- 10x 10 done in between my last 10 sets of pulls
Conditioning:
- None
6.19.2015
Friday 6.19.15
Warm Up:
- Shoulder Warm Up Complex
Strength Training:
Press + Klokov Press Warm Up:
- 45x 5+5, 95x 4+4, 135x 3+3, 185x 2+2, 225x 1+1 (push presses for the last two sets)
Shoulder Press (4x4):
- 192.5x 4, 3, 3, 3 (stay at this weight)
Klokov Press (5x8-10):
- 107.5x 8, 8, 8, 8, 8 (sets of 10 next week)
Rear DB Raise + Lateral Raise + Arnold Press Complex:
- 30x 8, 8, 7
Band Scarecrows:
- Same sets and reps as the presses
Conditioning:
- None
- Shoulder Warm Up Complex
Strength Training:
Press + Klokov Press Warm Up:
- 45x 5+5, 95x 4+4, 135x 3+3, 185x 2+2, 225x 1+1 (push presses for the last two sets)
Shoulder Press (4x4):
- 192.5x 4, 3, 3, 3 (stay at this weight)
Klokov Press (5x8-10):
- 107.5x 8, 8, 8, 8, 8 (sets of 10 next week)
Rear DB Raise + Lateral Raise + Arnold Press Complex:
- 30x 8, 8, 7
Band Scarecrows:
- Same sets and reps as the presses
Conditioning:
- None
6.18.2015
6.17.2015
Wednesday 6.17.15
Warm Up:
- Shoulder Warm Up Complex
Strength Training:
Weighted Chin Ups (4x4):
- 0x6, 42.5x 4, 85x 1.5, 52.5x 3, 3, 3, 3 (stay at this weight)
Wide Grip Pull Ups (3x max):
- 8, 7, 7
Dips (10x10):
- +20x 10, 10, 10, 10, 10, 10, 10, 9, 8, 7 (stay at this weight)
Hammer Curls:
- 30x 13, 12, 12 (slow eccentric)
Overhead Triceps Extensions:
- 30x 13, 12, 12 (slow ecentric)
Conditioning:
- Slightly pulled my left hamstring so no sprints today.
- Shoulder Warm Up Complex
Strength Training:
Weighted Chin Ups (4x4):
- 0x6, 42.5x 4, 85x 1.5, 52.5x 3, 3, 3, 3 (stay at this weight)
Wide Grip Pull Ups (3x max):
- 8, 7, 7
Dips (10x10):
- +20x 10, 10, 10, 10, 10, 10, 10, 9, 8, 7 (stay at this weight)
Hammer Curls:
- 30x 13, 12, 12 (slow eccentric)
Overhead Triceps Extensions:
- 30x 13, 12, 12 (slow ecentric)
Conditioning:
- Slightly pulled my left hamstring so no sprints today.
6.16.2015
Tuesday 6.16.15
Warm Up:
- Dynamic Mobility
Strength Training:
Front Squats (3x3, 3-second pauses):
- 45x 10, 95x 9, 135x 8, 162.5x 3, 3, 3 (165 next week)
Hanging Leg Raises:
- 6x 10
Face Pulls:
- 100 reps done in 4 sets of 17 and 2 sets of 16
Conditioning:
On a treadmill with a 10:00 running clock:
- 3:00 warm up jog increasing speed and incline
- 20 second sprint (5 degree incline, speed 12), 10 second rest
- 10 second sprint, 20 second rest
- 15 second sprint, 15 second rest
- 15 second sprint, 15 second rest
- 15 second sprint, 15 second rest
- 10 second sprint
- Cool down walk the remainder of the 10:00
Mobility:
- 20:00 for lower body
- Dynamic Mobility
Strength Training:
Front Squats (3x3, 3-second pauses):
- 45x 10, 95x 9, 135x 8, 162.5x 3, 3, 3 (165 next week)
Hanging Leg Raises:
- 6x 10
Face Pulls:
- 100 reps done in 4 sets of 17 and 2 sets of 16
Conditioning:
On a treadmill with a 10:00 running clock:
- 3:00 warm up jog increasing speed and incline
- 20 second sprint (5 degree incline, speed 12), 10 second rest
- 10 second sprint, 20 second rest
- 15 second sprint, 15 second rest
- 15 second sprint, 15 second rest
- 15 second sprint, 15 second rest
- 10 second sprint
- Cool down walk the remainder of the 10:00
Mobility:
- 20:00 for lower body
6.15.2015
Monday 6.15.15
Warm Up:
- Shoulder Warm Up Complex
- Hip Circle Glute Activation
- Leg Swings
Strength Training:
Bench Presses (4x4):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 297.5x 4, 3, 3, 3 (stay at this weight)
Barbell Rows (5x 6-8):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 237.5x 6, 6, 6, 6, 6 (7's next week)
Push Ups (100 reps):
- 16, 16, 15, 15, 15, 15, 8
Ring Rows (max):
- 10, 10, 10, 10, 9, 8, 7
Conditioning:
- 10x 50-yard sprints
- Shoulder Warm Up Complex
- Hip Circle Glute Activation
- Leg Swings
Strength Training:
Bench Presses (4x4):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 297.5x 4, 3, 3, 3 (stay at this weight)
Barbell Rows (5x 6-8):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 237.5x 6, 6, 6, 6, 6 (7's next week)
Push Ups (100 reps):
- 16, 16, 15, 15, 15, 15, 8
Ring Rows (max):
- 10, 10, 10, 10, 9, 8, 7
Conditioning:
- 10x 50-yard sprints
6.14.2015
Sunday 6.14.15
Warm Up:
- Hip Circle Glute Activation
Strength Training:
Back Squats (3x3, 3-second pauses):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 3, 3, 3 (235 next week)
Barbell Hip Thrusts (3x10):
- 275x 10, 10, 10 (280 next week)
Face Pulls:
- 10x10 with green band (in between sets of squats and hip thrusts)
Conditioning:
For Time:
200m Run
- 21 Reverse Lunges holding 30lbs dumbbells
- 21 Hollow Rocks
200m Run
- 15 Reverse Lunges
- 15 Hollow Rocks
200m Run
- 9 Reverse Lunges
- 9 Hollow Rocks
200m Run
Time: 10:43
- Hip Circle Glute Activation
Strength Training:
Back Squats (3x3, 3-second pauses):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 3, 3, 3 (235 next week)
Barbell Hip Thrusts (3x10):
- 275x 10, 10, 10 (280 next week)
Face Pulls:
- 10x10 with green band (in between sets of squats and hip thrusts)
Conditioning:
For Time:
200m Run
- 21 Reverse Lunges holding 30lbs dumbbells
- 21 Hollow Rocks
200m Run
- 15 Reverse Lunges
- 15 Hollow Rocks
200m Run
- 9 Reverse Lunges
- 9 Hollow Rocks
200m Run
Time: 10:43
6.13.2015
Saturday 6.13.15
Warm Up:
- Shoulder warm up complex
- Hip Circle Glute Activation
Strength Training:
Snatch Complex:
(Muscle Snatch, Snatch Push Press, Hang Power Snatch, Snatch Balance, Overhead Squat, Snatch)
- 45x 3 each, 95x 2 each, 135x 1 each
Power Snatch (3x3):
- 172.5x 3, 3, 3 (175 next week)
Snatch Pulls:
- 185x 5, 225x 4, 275x 3, 315x 2, 365x 1
Deadlifts (3x3):
- 405x 3, 3, 3 (410 next week)
Hang Clean Shrugs (3x 8-10):
- 375x 10, 10, 9 (all 10's next week)
Shoulder Press + Klokov Press Warm Up:
- 45x 5 each, 95x 4 each, 135x 3 each, 185x 2 each, 225x 1 each (push presses on last two sets)
Shoulder Press (4x4):
- 192.5x 3, 3, 3, 3 (stay at this weight)
Klokov Press (5x 8-10):
- 105x 10, 10, 10, 10, 10 (107.5 next week)
DB Shoulder Finisher:
(Rear Raise, Lateral Raise, Arnold Press with slow eccentric)
- 30x 8, 7, 7
Conditioning:
- 10x 50-yard sprints
- Shoulder warm up complex
- Hip Circle Glute Activation
Strength Training:
Snatch Complex:
(Muscle Snatch, Snatch Push Press, Hang Power Snatch, Snatch Balance, Overhead Squat, Snatch)
- 45x 3 each, 95x 2 each, 135x 1 each
Power Snatch (3x3):
- 172.5x 3, 3, 3 (175 next week)
Snatch Pulls:
- 185x 5, 225x 4, 275x 3, 315x 2, 365x 1
Deadlifts (3x3):
- 405x 3, 3, 3 (410 next week)
Hang Clean Shrugs (3x 8-10):
- 375x 10, 10, 9 (all 10's next week)
Shoulder Press + Klokov Press Warm Up:
- 45x 5 each, 95x 4 each, 135x 3 each, 185x 2 each, 225x 1 each (push presses on last two sets)
Shoulder Press (4x4):
- 192.5x 3, 3, 3, 3 (stay at this weight)
Klokov Press (5x 8-10):
- 105x 10, 10, 10, 10, 10 (107.5 next week)
DB Shoulder Finisher:
(Rear Raise, Lateral Raise, Arnold Press with slow eccentric)
- 30x 8, 7, 7
Conditioning:
- 10x 50-yard sprints
6.11.2015
Thursday 6.11.15
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
- 15 second sprint, 15 second rest
- 15 second sprint, 15 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
Shoulder Prehab:
- 100 Face Pulls (5x20)
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
- 15 second sprint, 15 second rest
- 15 second sprint, 15 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
Shoulder Prehab:
- 100 Face Pulls (5x20)
6.10.2015
Wednesday 6.10.15
Warm Up:
- Shoulder Warm Up Complex
- Glute Activation with Hip Circle
- Glute Activation with Hip Circle
Strength Training:
Weighted Chin Ups (4x4):
- 0x6, 42.5x4, 85x 1, 50x 4, 4, 4, 4 (52.5 next week)
Wide Grip Pull Ups (3x max):
- 7, 7, 7
Weighted Bar Dips (10x 10):
- 15x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10 (20 next week)
Front Squats (3x3, 3-second pause):
- 45x 10, 95x 9, 135x 8, 160x 3, 3, 3 (162.5 next week)
Hammer Curls (slow eccentric):
- 30x 12, 12, 12 (sets of 13 next week)
Overhead DB Tricep Extensions (Single arm, slow eccentric):
- 30x 12, 12, 12 (sets of 13 next week)
Hammer Curls (slow eccentric):
- 30x 12, 12, 12 (sets of 13 next week)
Overhead DB Tricep Extensions (Single arm, slow eccentric):
- 30x 12, 12, 12 (sets of 13 next week)
Conditioning:
Sprints:
- 10x 50-yard sprints
- rest between sprints is the walk back to the starting line
- 10x 50-yard sprints
- rest between sprints is the walk back to the starting line
6.09.2015
Tuesday 6.09.15
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
- 15 second sprint, 15 second rest
- 15 second sprint, 15 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
Shoulder Prehab:
- 100 Face Pulls (5x20)
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
- 15 second sprint, 15 second rest
- 15 second sprint, 15 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
Shoulder Prehab:
- 100 Face Pulls (5x20)
6.08.2015
6.07.2015
Sunday 6.07.15
Warm Up:
- Shoulder Warm Up Complex
- Glute Activation with Hip Circle
Strength Training:
Bench Press (4x4):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 295x 4, 4, 4, 4 (297.5 next week)
Barbell Rows (5x 6-8):
- 45x 10, 95x 9, 135x 8, 185x 8, 225x 8, 235x 8, 8, 8, 8, 8 (237.5 next week)
Back Squats (3x3, 3-second pauses):
- 45x 10, 95x 9, 135x 8, 185x 7, 215x 3, 3, 3 (225 next week)
Ring Rows:
- 10, 10, 10, 9, 8, 7, 6
Push Ups:
- 16, 15, 15, 15, 15, 15, 15
*Squats, Ring Rows, and Push Ups done in a circuit fashion
Conditioning:
- None
- Shoulder Warm Up Complex
- Glute Activation with Hip Circle
Strength Training:
Bench Press (4x4):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 295x 4, 4, 4, 4 (297.5 next week)
Barbell Rows (5x 6-8):
- 45x 10, 95x 9, 135x 8, 185x 8, 225x 8, 235x 8, 8, 8, 8, 8 (237.5 next week)
Back Squats (3x3, 3-second pauses):
- 45x 10, 95x 9, 135x 8, 185x 7, 215x 3, 3, 3 (225 next week)
Ring Rows:
- 10, 10, 10, 9, 8, 7, 6
Push Ups:
- 16, 15, 15, 15, 15, 15, 15
*Squats, Ring Rows, and Push Ups done in a circuit fashion
Conditioning:
- None
6.06.2015
Saturday 6.06.15
Warm Up:
- Shoulder Complex
- Hip Circle Glute Activation
Strength Training:
Snatch Complex Warm Up:
(Muscle Snatch, Snatch Push Press, Hang Power Snatch, Snatch Balance, Overhead Squat, Snatch)
- 45x 3 each movements
- 95x 2 each movement
- 135x 1 each movement
Power Snatch:
- 170x 3, 3, 3 (172.5 next week)
Snatch Pulls:
- 185x 5, 225x 4, 275x 3, 315x 2, 365x 1
Deadlifts (3x3):
- 400x 3, 3, 3 (405 next week)
Hang Clean Shrugs (3x 8-10):
- 375x 10, 9, 8 (stay at this weight)
Conditioning:
- 10x 50-yard sprints
- Shoulder Complex
- Hip Circle Glute Activation
Strength Training:
Snatch Complex Warm Up:
(Muscle Snatch, Snatch Push Press, Hang Power Snatch, Snatch Balance, Overhead Squat, Snatch)
- 45x 3 each movements
- 95x 2 each movement
- 135x 1 each movement
Power Snatch:
- 170x 3, 3, 3 (172.5 next week)
Snatch Pulls:
- 185x 5, 225x 4, 275x 3, 315x 2, 365x 1
Deadlifts (3x3):
- 400x 3, 3, 3 (405 next week)
Hang Clean Shrugs (3x 8-10):
- 375x 10, 9, 8 (stay at this weight)
Conditioning:
- 10x 50-yard sprints
6.05.2015
Friday 6.05.15
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
- 15 second sprint, 15 second rest
- 15 second sprint, 15 second rest
- 10 second sprint
Cool Down:
- 4:00 Incline Walk (incline 5, speed 4)
Strength Training:
Press + Klokov Press:
- 45x 8+5, 95x 6+4. 135x 4+3, 185x 2+2 (BTN Push Presses)
Shoulder Press (4x4):
- 190x 4, 4, 4, 4
Klokov Press (5x8-10):
- 105x 9, 9, 9, 9, 9
Face Pulls:
- Same sets and reps as the presses
DB Rear Raise + Lateral Raise + Arnold Presses:
- 30x 7, 7, 7
Overhead Triceps Extensions:
- 35x 10, 10, 10
Conditioning:
- None
- 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
- 15 second sprint, 15 second rest
- 15 second sprint, 15 second rest
- 10 second sprint
Cool Down:
- 4:00 Incline Walk (incline 5, speed 4)
Strength Training:
Press + Klokov Press:
- 45x 8+5, 95x 6+4. 135x 4+3, 185x 2+2 (BTN Push Presses)
Shoulder Press (4x4):
- 190x 4, 4, 4, 4
Klokov Press (5x8-10):
- 105x 9, 9, 9, 9, 9
Face Pulls:
- Same sets and reps as the presses
DB Rear Raise + Lateral Raise + Arnold Presses:
- 30x 7, 7, 7
Overhead Triceps Extensions:
- 35x 10, 10, 10
Conditioning:
- None
6.04.2015
Thursday 6.04.15
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
- 15 second sprint, 15 second rest
- 15 second sprint, 15 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
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
- 15 second sprint, 15 second rest
- 15 second sprint, 15 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
6.03.2015
Wednesday 6.03.15
Warm Up:
- Install 3/4" plywood under my stall mats in the garage gym
Strength Training:
Weighted Chin Ups (4x4):
- 0x6, 40x4, 80x 2, 50x 4, 4, 4, 3 (stay at this weight)
Wide Grip Pull Ups (3x max):
- 7, 7, 6
Parallel Grip Chin Ups (3x max, chest to handles, 3-second eccentric):
- 5, 4, 4
Weighted Bar Dips (10x 10):
- 15x 10, 10, 10, 10, 10, 10, 10, 10, 9, 8 (stay at this weight):
Ring Dips (3x max, biceps to rings, 3-second eccentric):
- 5, 4, 4
Front Squats (3x3, 3-second pause):
- 45x 10, 95x 9, 135x 8, 157.5x 3, 3, 3 (160 next week)
Conditioning:
- None
6.02.2015
6.01.2015
Monday 6.01.15
Warm Up:
- Hip Circle
- Band Face Pulls
Strength Training:
Bench Press (4x4):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 292.5x 4, 4, 4, 4 (295 next week)
Barbell Rows (5x 6-8):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 7, 235x 7, 7, 7, 7, 7 (sets of 8 next week)
Back Squats (3x3, 3-second pauses):
- 45x 10, 95x 9, 135x 8, 185x 7, 205x 3, 3, 3 (215 next week)
Ring Rows (working up to 7x10):
- 10, 10, 9, 8, 7, 6, 5
Push Ups (7x15):
- 15, 15, 15, 15, 15, 15, 15 (go up to sets of 16 next week)
(Back Squats, ring rows, and push ups done as a circuit with minimal rest)
Conditioning:
- None
- Hip Circle
- Band Face Pulls
Strength Training:
Bench Press (4x4):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 292.5x 4, 4, 4, 4 (295 next week)
Barbell Rows (5x 6-8):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 7, 235x 7, 7, 7, 7, 7 (sets of 8 next week)
Back Squats (3x3, 3-second pauses):
- 45x 10, 95x 9, 135x 8, 185x 7, 205x 3, 3, 3 (215 next week)
Ring Rows (working up to 7x10):
- 10, 10, 9, 8, 7, 6, 5
Push Ups (7x15):
- 15, 15, 15, 15, 15, 15, 15 (go up to sets of 16 next week)
(Back Squats, ring rows, and push ups done as a circuit with minimal rest)
Conditioning:
- None
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