Warm Up:
- Dynamic shoulder mobility
Strength Training:
Shoulder Press (4x4):
- 45x 10, 95x 8, 135x 6, 185x 4 (2 push presses), 225x 2 (both push presses), 195x 4, 3, 3, 3 (stay)
Weighted Chin Ups (4x4):
- 0x 5, 25x 4, 50x 3, 75x 2, 100x 1, 57.5x 4, 4, 3, 3 (stay)
Biceps/ Triceps Superset (working to 3x15):
- Overhead DB Extensions @ 30 lbs: 13, 13, 12
- DB Hammer Curls @ 30 lbs: 13, 13, 12
Shoulder Circuit (working to 3x12):
- Front Plate Raises @ 25 lbs: 9, 9, 9
- DB Lateral Raises @ 25 lbs: 9, 9, 9
- Babrell External Rotations @ 35 lbs: 9, 9, 9
- Band Pull Aparts with Blue Band: 34, 33, 33
Conditioning:
- None
7.31.2015
7.30.2015
Thursday 7.30.15
Warm Up:
- Dynamic hip mobility
Strength Training:
Deadlifts (3x3):
- 135x 8, 225x 6, 315x 4, 405x 2, 435x 3, 3, 3 (440 next week)
Sumo Deadlift (3x5):
- 315x 5, 5, 5
Barbell Power Shrugs 3x 10):
- 385x 10, 10, 10 (390 next week)
Face Pulls:
- 10x 10 with Green Band (in between sets of deads)
Band Pull Aparts:
- 4x 25 (in between sets of shrugs)
Conditioning:
50-40-30-20-1- reps for time of:
- KB Swing @ 70 lbs
- Double Unders
Time: 10:44 with lots of breaks. Grip was giving out after trying to go 50 unbroken swings on the first set.
- Dynamic hip mobility
Strength Training:
Deadlifts (3x3):
- 135x 8, 225x 6, 315x 4, 405x 2, 435x 3, 3, 3 (440 next week)
Sumo Deadlift (3x5):
- 315x 5, 5, 5
Barbell Power Shrugs 3x 10):
- 385x 10, 10, 10 (390 next week)
Face Pulls:
- 10x 10 with Green Band (in between sets of deads)
Band Pull Aparts:
- 4x 25 (in between sets of shrugs)
Conditioning:
50-40-30-20-1- reps for time of:
- KB Swing @ 70 lbs
- Double Unders
Time: 10:44 with lots of breaks. Grip was giving out after trying to go 50 unbroken swings on the first set.
7.29.2015
Wednesday 7.29.15
Active recovery day...
Recovery Circuit:
4 Rounds, not for time:
- 25 Push Ups
- 25 Sit Ups
- 25 Band Pull Aparts
- 500m Row
Mobility:
- 20:00 for lower body
Recovery Circuit:
4 Rounds, not for time:
- 25 Push Ups
- 25 Sit Ups
- 25 Band Pull Aparts
- 500m Row
Mobility:
- 20:00 for lower body
7.28.2015
Tuesday 7.28.15
Warm Up:
- None, just the warm up lifts during the strength work.
Strength Training:
Bench Press (4x4):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 300x 4, 3, 3, 3 (stay at this weight)
Barbell Row (5x 6-8):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 7, 240x 7, 7, 7, 7, 7 (8's next week)
Dips (3x 10-15):
- 15, 15, 15 (add 5 lbs next week)
EZ Bar Curls (3x 10-15):
- 95x 10, 10, 10
Shoulder Circuit:
- Plate Front Raise : 25x 8, 8, 8
- DB Lateral Raise: 25x 8, 8, 8
- DB Hang C&P: 25x 8, 8, 8
** Next time plate raise, db lateral raise, band external rotations, and band pull aparts for the circuit.
Conditioning:
- None
- None, just the warm up lifts during the strength work.
Strength Training:
Bench Press (4x4):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 300x 4, 3, 3, 3 (stay at this weight)
Barbell Row (5x 6-8):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 7, 240x 7, 7, 7, 7, 7 (8's next week)
Dips (3x 10-15):
- 15, 15, 15 (add 5 lbs next week)
EZ Bar Curls (3x 10-15):
- 95x 10, 10, 10
Shoulder Circuit:
- Plate Front Raise : 25x 8, 8, 8
- DB Lateral Raise: 25x 8, 8, 8
- DB Hang C&P: 25x 8, 8, 8
** Next time plate raise, db lateral raise, band external rotations, and band pull aparts for the circuit.
Conditioning:
- None
7.27.2015
Monday 7.27.15
Warm Up:
- Dynamic Mobility drills for thoracic spine, shoulders, and hips
Strength Training:
Overhead Squat + Front Squat + Back Squat Complex:
- 45x 5 each, 95x 4 each, 135x 3 each, 185x 2 each, 225x 1 each
Back Squats (3x3):
- 265x 3, 3, 3 (270 next week)
Front Squats (3x5):
- 190x 5, 5, 5 (195 next week)
Barbell Hip Thrusts (3x10):
- 310x 10, 10, 10 (315 next week)
Face Pulls (100 reps):
- 10x 10 with red bands (one set between each set of squats)
Band Pull Aparts (100 reps):
- 4x25 with orange band (one set between each set of hip thrusts)
Conditioning:
10:00 AMRAP ascending in reps:
- 1 Barbell Reverse Lunge each leg with 185 lbs
- 1 Burpee
* Add 1 rep each round
** Run 100m between rounds
Score: Finished round 6 at 10:20
- Dynamic Mobility drills for thoracic spine, shoulders, and hips
Strength Training:
Overhead Squat + Front Squat + Back Squat Complex:
- 45x 5 each, 95x 4 each, 135x 3 each, 185x 2 each, 225x 1 each
Back Squats (3x3):
- 265x 3, 3, 3 (270 next week)
Front Squats (3x5):
- 190x 5, 5, 5 (195 next week)
Barbell Hip Thrusts (3x10):
- 310x 10, 10, 10 (315 next week)
Face Pulls (100 reps):
- 10x 10 with red bands (one set between each set of squats)
Band Pull Aparts (100 reps):
- 4x25 with orange band (one set between each set of hip thrusts)
Conditioning:
10:00 AMRAP ascending in reps:
- 1 Barbell Reverse Lunge each leg with 185 lbs
- 1 Burpee
* Add 1 rep each round
** Run 100m between rounds
Score: Finished round 6 at 10:20
7.26.2015
7.25.2015
Saturday 7.25.15
Warm Up:
- Not much
Strength Training:
- None
Conditioning:
100 Parallel Grip Chin Ups for time:
* Perform 2x the number of push ups every time you break
** Run 200m every 10 chin ups (and 20 push ups)
Time: I stopped after 60 chin ups because my right hand ripped open (I was around 20:00 after 60 chin ups, 120 push ups and six 200m runs)
Band Scare Crows:
- 5x 20 with orange bands
- Not much
Strength Training:
- None
Conditioning:
100 Parallel Grip Chin Ups for time:
* Perform 2x the number of push ups every time you break
** Run 200m every 10 chin ups (and 20 push ups)
Time: I stopped after 60 chin ups because my right hand ripped open (I was around 20:00 after 60 chin ups, 120 push ups and six 200m runs)
Band Scare Crows:
- 5x 20 with orange bands
7.24.2015
Friday 7.24.15
Warm Up:
- Dynamic mobility for hips, shoulders, and thoracic spine
Strength Training:
Back Squats (3x3):
- 45x 10, 95x 8, 135x 6, 185x 4, 225x 2 260x 3, 3, 3 (265 next week)
Front Rack Reverse Lunges:
- 45x 8, 95x 6, 135x 4, 185x 2
Face Pulls (100 reps):
- 10x 10 with the green band (one set after each set of squats and lunges)
Shoulder Press (4x4):
- 45x 8, 95x 6, 135x 4, 185x 2, 195x 3, 3, 2, 2 (stay at this weight)
Joe Defranco's Shoulder Shocker 3x8 of each movement):
- Plate Front Raise @ 35 lbs
- DB Lateral Raises @ 30 lbs
- DB Hang Clean and Half Press @ 30 lbs
Conditioning:
Tabata Back Squats:
- 45 lbs bar, no repacking the whole 4:00 period
Score: 96 reps (12 reps each set)
- Dynamic mobility for hips, shoulders, and thoracic spine
Strength Training:
Back Squats (3x3):
- 45x 10, 95x 8, 135x 6, 185x 4, 225x 2 260x 3, 3, 3 (265 next week)
Front Rack Reverse Lunges:
- 45x 8, 95x 6, 135x 4, 185x 2
Face Pulls (100 reps):
- 10x 10 with the green band (one set after each set of squats and lunges)
Shoulder Press (4x4):
- 45x 8, 95x 6, 135x 4, 185x 2, 195x 3, 3, 2, 2 (stay at this weight)
Joe Defranco's Shoulder Shocker 3x8 of each movement):
- Plate Front Raise @ 35 lbs
- DB Lateral Raises @ 30 lbs
- DB Hang Clean and Half Press @ 30 lbs
Conditioning:
Tabata Back Squats:
- 45 lbs bar, no repacking the whole 4:00 period
Score: 96 reps (12 reps each set)
7.23.2015
Thursday 7.23.15
Warm Up:
- Dynamic Mobility for thoracic spine, shoulders, and hips
Strength Training:
Muscle Snatch + Power Snatch + Snatch Complex:
- 45x 4 each, 95x 3 each, 135x 2 each, 160x 1 each
Power Snatch (3x3):
- 185x 3, 3, 3 (187.5 next week)
Clean Pulls:
- 225x 5, 275x 4, 315x 3, 365x 2, 405x 1
Deadlifts (3x3):
- 430x 3, 3, 3 (435 next week)
Barbell Row (3x10):
- 225x 10, 10, 10
Conditioning:
Tabata Muscle Snatches @ 75 lbs:
Score: 57 reps (highest was 8, lowest was 6)
- Dynamic Mobility for thoracic spine, shoulders, and hips
Strength Training:
Muscle Snatch + Power Snatch + Snatch Complex:
- 45x 4 each, 95x 3 each, 135x 2 each, 160x 1 each
Power Snatch (3x3):
- 185x 3, 3, 3 (187.5 next week)
Clean Pulls:
- 225x 5, 275x 4, 315x 3, 365x 2, 405x 1
Deadlifts (3x3):
- 430x 3, 3, 3 (435 next week)
Barbell Row (3x10):
- 225x 10, 10, 10
Conditioning:
Tabata Muscle Snatches @ 75 lbs:
Score: 57 reps (highest was 8, lowest was 6)
7.22.2015
Wednesday 7.22.15
Warm Up:
- Dynamic mobility for thoracic spine, shoulder, and hips
Strength Training:
Bench Press (4x4):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 300x 4, 4, 4, 3 (stay at this weight)
Bar Dips (3x max):
- 15, 14, 13 (controlled eccentric, stopped a rep why of failure)
Front Squats (3x5):
- 45x 10, 95x 9, 135x 8, 185x 5, 5, 5 (190 next week)
Barbell Hip Thrusts (3x10):
- 305x 10, 10, 10 (310 next week)
Band Chicken Wings:
- 13 sets of 10, one set of 30 with red bands (matched the number of presses for the whole workout)
Conditioning:
Tabata Push Ups:
- 58 total (high of 18, low of 5)
- Dynamic mobility for thoracic spine, shoulder, and hips
Strength Training:
Bench Press (4x4):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 300x 4, 4, 4, 3 (stay at this weight)
Bar Dips (3x max):
- 15, 14, 13 (controlled eccentric, stopped a rep why of failure)
Front Squats (3x5):
- 45x 10, 95x 9, 135x 8, 185x 5, 5, 5 (190 next week)
Barbell Hip Thrusts (3x10):
- 305x 10, 10, 10 (310 next week)
Band Chicken Wings:
- 13 sets of 10, one set of 30 with red bands (matched the number of presses for the whole workout)
Conditioning:
Tabata Push Ups:
- 58 total (high of 18, low of 5)
7.21.2015
7.20.2015
7.19.2015
7.18.2015
Saturday 7.18.15
Warm Up:
- Thoracic Spine Mobility
- Dynamic Shoulder/ Hip mobility
Strength Training:
Overhead Squat + Front Squat + Back Squat Complex:
- 45x 5+5+5, 95x 4+4+4, 135x 3+3+3, 185x 2+2+2, 225x 1+1+1
Back Squats (3x3):
- 255x 3, 3, 3 (260 next week)
Front Squats (3x5):
- 180x 5, 5, 5 (185 next week)
Barbell Hip Thrusts (3x10):
- 300x 10, 10, 10 (305 next week)
Band Scarecrows:
- 10x10 (one set after each squat set)
Conditioning:
AMRAP in 10:00 of:
- 15 Overhead Squats @ 95 lbs
- 200m Run
Score: 4 Rounds + 15 overhead squats in the 5th round
- Thoracic Spine Mobility
- Dynamic Shoulder/ Hip mobility
Strength Training:
Overhead Squat + Front Squat + Back Squat Complex:
- 45x 5+5+5, 95x 4+4+4, 135x 3+3+3, 185x 2+2+2, 225x 1+1+1
Back Squats (3x3):
- 255x 3, 3, 3 (260 next week)
Front Squats (3x5):
- 180x 5, 5, 5 (185 next week)
Barbell Hip Thrusts (3x10):
- 300x 10, 10, 10 (305 next week)
Band Scarecrows:
- 10x10 (one set after each squat set)
Conditioning:
AMRAP in 10:00 of:
- 15 Overhead Squats @ 95 lbs
- 200m Run
Score: 4 Rounds + 15 overhead squats in the 5th round
7.17.2015
Friday 7.17.15
Active recovery day...
Conditioning:
AMRAP in 20:00:
- 500m Row
- 20 Push Ups
- 20 Alternating Reverse Lunges
- 20 Russian KB Swings @ 70 lbs
Score: 4 rounds + 500m row and 6 push ups
Mobility:
- 15:00 of lower body stretching
Conditioning:
AMRAP in 20:00:
- 500m Row
- 20 Push Ups
- 20 Alternating Reverse Lunges
- 20 Russian KB Swings @ 70 lbs
Score: 4 rounds + 500m row and 6 push ups
Mobility:
- 15:00 of lower body stretching
7.16.2015
Thursday 7.16.15
Warm Up:
- Dynamic Shoulder mobility
Strength Training:
Shoulder Press + Klokov Press Warm Up (Push Presses on the latter sets):
- 45x 5+5, 95x 4+4, 135x 3+3, 185x 2+2, 225x 1+1
Shoulder Press (4x4):
- 192.5x 4, 4, 4, 4 (195 next week)
Klokov Press (5x 8-10):
- 110x 8, 8, 8, 8, 8
1-Arm Leaning DB Lateral Raises (3x20):
- 20x 20, 20, 20 (25 next week)
Weighted Chin Ups (4x4):
- 0x6, 47.5x 4, 95x 1, 55x 4, 4, 4, 4 (57.5 next week)
Wide Grip Pull Ups (3x max):
- 9, 9, 8
Face Pulls (100 reps):
- 4x 25 with green band
Conditioning:
- None
- Dynamic Shoulder mobility
Strength Training:
Shoulder Press + Klokov Press Warm Up (Push Presses on the latter sets):
- 45x 5+5, 95x 4+4, 135x 3+3, 185x 2+2, 225x 1+1
Shoulder Press (4x4):
- 192.5x 4, 4, 4, 4 (195 next week)
Klokov Press (5x 8-10):
- 110x 8, 8, 8, 8, 8
1-Arm Leaning DB Lateral Raises (3x20):
- 20x 20, 20, 20 (25 next week)
Weighted Chin Ups (4x4):
- 0x6, 47.5x 4, 95x 1, 55x 4, 4, 4, 4 (57.5 next week)
Wide Grip Pull Ups (3x max):
- 9, 9, 8
Face Pulls (100 reps):
- 4x 25 with green band
Conditioning:
- None
7.15.2015
Wednesday 7.15.15
Warm Up:
- Shoulder/ Hip Mobility
Strength Training:
Snatch Complex:
(Muscle Snatch-Power Snatch-Hang Power Snatch-Snatch-Snatch Balance-Overhead Squat)
- 45x 3 each, 95x 2 each, 135x 1 each
Power Snatch (3x3):
- 182.5x 3, 3, 3 (185 next week)
Snatch Pulls (As high as possible ending with a snatch deadlift):
- 225x 5, 275x 4, 315x 3, 365x 2, 405x 1
Deadlifts (3x3):
- 425x 3, 3, 3 (430 next week)
Barbell Power Shrugs (3x10):
- 380x 10, 10, 10 (385 next week)
Conditioning:
Secret Service Snatch Test"
- AMRAP in 10:00 of KB Snatches # 53 lbs
Score: 163 reps (switched hands every 10 for the first 100, then switched every 5)
- Shoulder/ Hip Mobility
Strength Training:
Snatch Complex:
(Muscle Snatch-Power Snatch-Hang Power Snatch-Snatch-Snatch Balance-Overhead Squat)
- 45x 3 each, 95x 2 each, 135x 1 each
Power Snatch (3x3):
- 182.5x 3, 3, 3 (185 next week)
Snatch Pulls (As high as possible ending with a snatch deadlift):
- 225x 5, 275x 4, 315x 3, 365x 2, 405x 1
Deadlifts (3x3):
- 425x 3, 3, 3 (430 next week)
Barbell Power Shrugs (3x10):
- 380x 10, 10, 10 (385 next week)
Conditioning:
Secret Service Snatch Test"
- AMRAP in 10:00 of KB Snatches # 53 lbs
Score: 163 reps (switched hands every 10 for the first 100, then switched every 5)
7.14.2015
Tuesday 7.14.15
Active rest day...
Warm Up:
- Shoulder and Hip mobility
Conditioning:
On a 20:00 running clock perform rounds of:
- 100m Row (add 50m each round)
- 10 Push Ups (add 5 reps each round)
- 10 Double Unders (add 5 reps each round)
Score: I finished the 400m row and 32 push ups (1750m total rowed, 167 total push ups, and 135 total double unders)
Mobility:
- 15:00 for lower body
Warm Up:
- Shoulder and Hip mobility
Conditioning:
On a 20:00 running clock perform rounds of:
- 100m Row (add 50m each round)
- 10 Push Ups (add 5 reps each round)
- 10 Double Unders (add 5 reps each round)
Score: I finished the 400m row and 32 push ups (1750m total rowed, 167 total push ups, and 135 total double unders)
Mobility:
- 15:00 for lower body
7.13.2015
Monday 7.13.15
Warm Up:
- Dynamic Shoulder mobility
- Thoracic spine mobility
Strength Training:
Bench Press (4x4):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 300x 4, 4, 3, 3 (stay at this weight)
Barbell Rows (5x 6-8):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 240x 6, 6, 6, 6, 6 (7's next week)
Accessory Circuit (3 sets):
- Hammer Curls @ 30
- Lying Elbows Out DB Extensions @ 30
- DB Bench Press @ 30
- Face Pulls with Green Band
Reps: 15, 14, 14
Conditioning:
AMRAP in 7:00 of:
- 7 Ring Rows
- 7 Burpees
Score: 5 rounds + 5 Ring Rows
- Dynamic Shoulder mobility
- Thoracic spine mobility
Strength Training:
Bench Press (4x4):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 300x 4, 4, 3, 3 (stay at this weight)
Barbell Rows (5x 6-8):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 240x 6, 6, 6, 6, 6 (7's next week)
Accessory Circuit (3 sets):
- Hammer Curls @ 30
- Lying Elbows Out DB Extensions @ 30
- DB Bench Press @ 30
- Face Pulls with Green Band
Reps: 15, 14, 14
Conditioning:
AMRAP in 7:00 of:
- 7 Ring Rows
- 7 Burpees
Score: 5 rounds + 5 Ring Rows
7.12.2015
Sunday 7.12.15
Warm Up:
- Thoracic Spine Mobility
- Dynamic Shoulder mobility
Strength Training:
Overhead Squat + Front Squat + Back Squat Complex:
- 45x 5+5+5, 95x 4+4+4, 135x 3+3+3, 185x 2+2+2, 225x 1+1+1
Back Squats (3x3):
- 250x 3, 3, 3 (255 next week)
Front Squats (3x5):
- 175x 5, 5, 5 (180 next week)
Barbell Hip Thrusts (3x10):
- 295x 10, 10, 10 (300 next week)
Chicken Wings:
- 10x10 with he red band (one set after each squat set)
Conditioning:
AMRAP in 10:00 of:
- 10 Barbell Reverse Lunges at 135
- 10 Serratus Crunches with 30 lbs DB's
Score: 7 rounds + 3 reps
- Thoracic Spine Mobility
- Dynamic Shoulder mobility
Strength Training:
Overhead Squat + Front Squat + Back Squat Complex:
- 45x 5+5+5, 95x 4+4+4, 135x 3+3+3, 185x 2+2+2, 225x 1+1+1
Back Squats (3x3):
- 250x 3, 3, 3 (255 next week)
Front Squats (3x5):
- 175x 5, 5, 5 (180 next week)
Barbell Hip Thrusts (3x10):
- 295x 10, 10, 10 (300 next week)
Chicken Wings:
- 10x10 with he red band (one set after each squat set)
Conditioning:
AMRAP in 10:00 of:
- 10 Barbell Reverse Lunges at 135
- 10 Serratus Crunches with 30 lbs DB's
Score: 7 rounds + 3 reps
7.11.2015
Saturday 7.11.15
Warm Up:
- Dynamic shoulder mobility drills
Strength Training:
Weighted Chin Ups (4x4):
- 0x6, 45x 4, 90x 2, 55x 4, 3, 3, 3 (stay at this weight)
Wide Grip Pull Ups (3x max):
- 9, 8, 8
Push Ups:
- 10x 10 (one set of 10 after each set of pull ups)
Bulgarian Split Squats:
- 10x 5 each leg (one set after each set of pull ups)
Conditioning:
10-9-8-7-6-5-4-3-2-1 reps for time of:
- Hang Power Cleans @135
- Box Jumps @ 24"
Time: 9:12
- Dynamic shoulder mobility drills
Strength Training:
Weighted Chin Ups (4x4):
- 0x6, 45x 4, 90x 2, 55x 4, 3, 3, 3 (stay at this weight)
Wide Grip Pull Ups (3x max):
- 9, 8, 8
Push Ups:
- 10x 10 (one set of 10 after each set of pull ups)
Bulgarian Split Squats:
- 10x 5 each leg (one set after each set of pull ups)
Conditioning:
10-9-8-7-6-5-4-3-2-1 reps for time of:
- Hang Power Cleans @135
- Box Jumps @ 24"
Time: 9:12
7.10.2015
Friday 7.10.15
Warm Up:
- Dynamic Shoulder mobility drills
- Thoracic Spine mobility
Strength Training:
Shoulder Press + Klokov Press Warm Up:
- 45x 5+5, 95x 4+4, 135x 3+3, 185x 2+2, 225x 1+1 (push presses for the heavier sets)
* 10 band face pulls after each set
Shoulder Press (4x4):
- 192.5x 3, 2, 2, 2 (stay at this weight)
* 10 band face pulls after each set
Klokov Press (5x 8-10):
- 107.5x 10, 10, 10, 10, 10 (110 next week)
* 10 band pull aparts after each set
Conditioning:
10:00 Ascending Ladder (1, each, 2 each, 3 each, etc.) of:
- Push Press @ 135
- Sumo Deadlift High Pull @ 135
- 30 Double Unders after each round
Score: I completed the round of 7's.
- Dynamic Shoulder mobility drills
- Thoracic Spine mobility
Strength Training:
Shoulder Press + Klokov Press Warm Up:
- 45x 5+5, 95x 4+4, 135x 3+3, 185x 2+2, 225x 1+1 (push presses for the heavier sets)
* 10 band face pulls after each set
Shoulder Press (4x4):
- 192.5x 3, 2, 2, 2 (stay at this weight)
* 10 band face pulls after each set
Klokov Press (5x 8-10):
- 107.5x 10, 10, 10, 10, 10 (110 next week)
* 10 band pull aparts after each set
Conditioning:
10:00 Ascending Ladder (1, each, 2 each, 3 each, etc.) of:
- Push Press @ 135
- Sumo Deadlift High Pull @ 135
- 30 Double Unders after each round
Score: I completed the round of 7's.
7.09.2015
Thursday 7.09.15
Active recovery day...
Conditioning:
20:00 C2 Row:
- 5126 meters
Mobility:
- 20:00 of stretching for lower body
Conditioning:
20:00 C2 Row:
- 5126 meters
Mobility:
- 20:00 of stretching for lower body
7.08.2015
Wednesday 7.08.15
Warm Up:
- Dynamic shoulder and hip mobility
Strength Training:
Snatch Complex Warm Up:
(Muscle Snatch + Power Snatch + Hang Power Snatch + Snatch + Snatch Balance + Overhead Squat)
- 45x 3 each, 95x 2, each, 135x 1 each
Power Snatch (3x3):
- 180x 3, 3, 3 (182.5 next week)
Snatch Pulls:
- 225x 5, 275x 4, 315x 3, 365x 2, 405x 1
Deadlifts (3x3):
- 420x 3, 3, 3 (425 next week)
Shrugs (3x 8-10):
- 380x 9, 9, 9 (10's next week)
Conditioning:
- 10x 50-yard sprints
- Dynamic shoulder and hip mobility
Strength Training:
Snatch Complex Warm Up:
(Muscle Snatch + Power Snatch + Hang Power Snatch + Snatch + Snatch Balance + Overhead Squat)
- 45x 3 each, 95x 2, each, 135x 1 each
Power Snatch (3x3):
- 180x 3, 3, 3 (182.5 next week)
Snatch Pulls:
- 225x 5, 275x 4, 315x 3, 365x 2, 405x 1
Deadlifts (3x3):
- 420x 3, 3, 3 (425 next week)
Shrugs (3x 8-10):
- 380x 9, 9, 9 (10's next week)
Conditioning:
- 10x 50-yard sprints
7.07.2015
Tuesday 7.07.15
Active recovery day...
Light Conditioning:
20:00 C2 Row:
- 5110 meters
Mobility:
- 20:00 of stretching for lower body
Light Conditioning:
20:00 C2 Row:
- 5110 meters
Mobility:
- 20:00 of stretching for lower body
7.06.2015
Monday 7.06.15
Warm Up:
- Dynamic shoulder mobility drills
- 30 lbs DB Windmills
Strength Training:
Bench Press (4x4):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 300x 4, 3, 3, 3 (stay at this weight)
Barbell Row (5x 6-8):
- 45x 10, 95x 9, 135x 8, 185x 8, 225x 8, 237.5x 8, 8, 8, 8, 8 (240 next week)
Accessory Circuit:
- Hammer Curls @ 30x 14, 14, 14
- Lying DB Elbows Out Extensions @ 30x 14, 14, 14
- Hammer Grip DB Bench Press @ 30x 14, 14, 14
- Face Pulls (green band)x 14, 14, 14
Conditioning:
AMRAP in 10:00 of:
- 10 Push Ups
- 15 Sumo Deadlift High Pulls @ 95 lbs
- 30 Double Unders
Score: 5 rounds + 3 push ups
- Dynamic shoulder mobility drills
- 30 lbs DB Windmills
Strength Training:
Bench Press (4x4):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 300x 4, 3, 3, 3 (stay at this weight)
Barbell Row (5x 6-8):
- 45x 10, 95x 9, 135x 8, 185x 8, 225x 8, 237.5x 8, 8, 8, 8, 8 (240 next week)
Accessory Circuit:
- Hammer Curls @ 30x 14, 14, 14
- Lying DB Elbows Out Extensions @ 30x 14, 14, 14
- Hammer Grip DB Bench Press @ 30x 14, 14, 14
- Face Pulls (green band)x 14, 14, 14
Conditioning:
AMRAP in 10:00 of:
- 10 Push Ups
- 15 Sumo Deadlift High Pulls @ 95 lbs
- 30 Double Unders
Score: 5 rounds + 3 push ups
7.05.2015
Sunday 7.05.15
Warm Up:
- Dynamic Shoulder and Hip drills
- 30 lbs DB Windmills
Strength Training:
Overhead Squat + Front Squat + Back Squat Complex:
- 45x 5+5+5, 95x 4+4+4, 135x 3+3+3, 185x 2+2+2, 225x 1+1+1
Back Squats (3x3, 3-second pauses):
- 245x 3, 3, 3 (255 next week)
Front Squats (3x5):
- 170x 5, 5, 5 (175 next week)
Barbell Hip Thrusts (3x10):
- 290x 10, 10, 10 (295 next week)
Conditioning:
- 10x 50-yard sprints
- Dynamic Shoulder and Hip drills
- 30 lbs DB Windmills
Strength Training:
Overhead Squat + Front Squat + Back Squat Complex:
- 45x 5+5+5, 95x 4+4+4, 135x 3+3+3, 185x 2+2+2, 225x 1+1+1
Back Squats (3x3, 3-second pauses):
- 245x 3, 3, 3 (255 next week)
Front Squats (3x5):
- 170x 5, 5, 5 (175 next week)
Barbell Hip Thrusts (3x10):
- 290x 10, 10, 10 (295 next week)
Conditioning:
- 10x 50-yard sprints
7.04.2015
Saturday 7.04.15
Warm Up:
- Thoracic spine foma rolling
- Dynamic mobility for hips and shoulders
- Glute activation with Hip Circle
Strength Training:
Snatch Complex Warm Up:
(Muscle Snatch + Power Snatch + Hang Power Snatch + Snatch + Snatch Balance + Overhead Squat)
- 45x 3 each, 95x 2, each, 135x 1 each
Power Snatch (3x3):
- 177.5x 3, 3, 3 (180 next week)
Conditioning:
20:00 cap or 100 reps of each (whichever comes first):
- Ring Rows
- Push Ups with Feet Elevated
- Muscle Snatches @ 75 lbs
- 200m Run in between rounds:
Score: 50 reps of each completed at the 20:00 time cap.
*I did ring rows until 1 rep shy of failure, then matched that number of reps in push ups and muscle snatches, ran a 200, then started on ring rows again.
- Thoracic spine foma rolling
- Dynamic mobility for hips and shoulders
- Glute activation with Hip Circle
Strength Training:
Snatch Complex Warm Up:
(Muscle Snatch + Power Snatch + Hang Power Snatch + Snatch + Snatch Balance + Overhead Squat)
- 45x 3 each, 95x 2, each, 135x 1 each
Power Snatch (3x3):
- 177.5x 3, 3, 3 (180 next week)
Conditioning:
20:00 cap or 100 reps of each (whichever comes first):
- Ring Rows
- Push Ups with Feet Elevated
- Muscle Snatches @ 75 lbs
- 200m Run in between rounds:
Score: 50 reps of each completed at the 20:00 time cap.
*I did ring rows until 1 rep shy of failure, then matched that number of reps in push ups and muscle snatches, ran a 200, then started on ring rows again.
7.03.2015
7.02.2015
Thursday 7.02.15
Warm Up:
- Dynamic Shoulder mobility
Strength Training:
Shoulder Press + Klokov Press Warm Up:
- 45x 5+5, 95x 4+4, 135x 3+3, 185x 2+2, 225x 1+1 (push presses on the last few sets)
Shoulder Press (4x4):
- 192.5x 2, 2, 2, 2 (cleaned from the floor, push presses to finish the sets of 4)
Klokov Press (5x 8-10):
- 107.5x 9, 9, 9, 9, 9 (10's next week)
Weighted Chin Ups (4x4):
- 0x 6, 45x 4, 85x 2, 52.5x 4, 4, 4, 4 (55 next week)
Wide Grip Pull Ups (3x max):
- 8, 8, 8
Conditioning:
- None
- Dynamic Shoulder mobility
Strength Training:
Shoulder Press + Klokov Press Warm Up:
- 45x 5+5, 95x 4+4, 135x 3+3, 185x 2+2, 225x 1+1 (push presses on the last few sets)
Shoulder Press (4x4):
- 192.5x 2, 2, 2, 2 (cleaned from the floor, push presses to finish the sets of 4)
Klokov Press (5x 8-10):
- 107.5x 9, 9, 9, 9, 9 (10's next week)
Weighted Chin Ups (4x4):
- 0x 6, 45x 4, 85x 2, 52.5x 4, 4, 4, 4 (55 next week)
Wide Grip Pull Ups (3x max):
- 8, 8, 8
Conditioning:
- None
7.01.2015
Wednesday 7.01.15
Warm Up:
- None. Rushed for time.
Strength Training:
Deadlifts (3x3):
- 135x 7, 225x 5, 315x 3, 405x 1, 415x 3, 3, 3 (420 next week)
Clean Shrugs (3x 8-10):
- 380x 8, 8, 8 (9's next week)
Hanging Leg Raises:
- 10x 10
Face Pulls:
- 10x 10
Conditioning:
- 10x 50-yard sprints
- None. Rushed for time.
Strength Training:
Deadlifts (3x3):
- 135x 7, 225x 5, 315x 3, 405x 1, 415x 3, 3, 3 (420 next week)
Clean Shrugs (3x 8-10):
- 380x 8, 8, 8 (9's next week)
Hanging Leg Raises:
- 10x 10
Face Pulls:
- 10x 10
Conditioning:
- 10x 50-yard sprints
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