9.30.2015

Wednesday 9.30.15

Warm Up:
- Dynamic Mobility
- Muscle Snatches:  45x 5, 95x 5, 135x 5

Strength Training:
Power Snatch (5x5):
- 157.5x 5, 5, 5, 5, 5 (160 next week)

Snatch High Pulls (5x5):
- 227.5x 5, 5, 5, 5, 5

Serratus Crunches (10x 10 with Abmat):
- 35's x 10x 10 in between sets of snatch work

Overhead Squat (3x5 to a medicine ball on a 45 and a 25):
- 45x 5, 95x 5, 135x 5, 140x 5, 5, 5 (145 next week)

Single Leg Calf Raises:
- 25x 11, 11, 11

Shoulder Circuit:
- Front Plate Raises @ 35 lbs:  11, 10, 10
- DB Lateral Raises @ 30 lbs:   11, 10, 10
- Barbell External Rotations and Half Press @ 45 lbs:  11, 10, 10
- Band Pull Aparts with Green Band:   11, 10, 10

Conditioning:
- None


9.29.2015

Tuesday 9.29.15

Warm Up:
- Dynamic Mobility

Strength Training:
Bench Press (4x4):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 307.5x 4, 4, 4, 4 (310 next week)

Landmine Rows (4x8):
- 50x 10, 75x 9, 100x 8, 125x 8, 150x 8, 175x 8, 190x 8, 8, 8, 8 (weight does not include the bar)

Dips (5x 10):
- +15x 10, 10, 10, 10, 10 (20 next week)

1-Arm Landmine Rows (5x 10):
- 75x 10, 10, 10, 10, 10 (77.5 next week, weight does not include the bar)

Arms Superset:
- Hammer Curls @35:  13, 13, 13
- Overhead DB Extensions @ 35:  13, 13, 13

Conditioning:
- None

9.28.2015

Monday 9.28.15

Warm Up:
- Dynamic Mobility

Strength Training:
Box Squats (4x4 to a box of 5 45 lbs bumpers):
- 45x 10, 95x 8, 135x 8, 185x 7, 225x 6, 275x 5, 310x 4, 4, 4, 4 (315 next week)

Dip Support Leg Lifts:
- 10x 10 (in between sets of box squats)

Front Squats (3x5 to a box of 4*45's and 1*25):
- 45x 9, 95x 8, 135x 7, 185x 6, 190x 5, 5, 5 (195 next week)

Reverse Lunges/ Good Mornings Superset:
- 185x 5/5, 5/5, 5/5

1-Leg Standing Calf Raises (3x 10-15):
- 25x 11, 11, 10

Shoulder Circuit:
- Front Plate Raises @ 35 lbs:  10, 10, 10
- DB Lateral Raises @ 30 lbs:   10, 10, 10
- Barbell External Rotations and Half Press @ 45 lbs:  10, 10, 10
- Band Pull Aparts with Green Band:   10, 10, 10

Conditioning:
- None

9.26.2015

Saturday 9.26.15

Warm Up:
- Dynamic mobility

Strength Training:
Deadlifts (3x3):
- 45x 10 (RDL's), 135x 8, 225x 6, 315x 4, 405x 2, 460x 3, 2, 2 (stay at this weight)

Sumo Deadlifts (3x5):
- 340x 5, 5, 5 (345 next week)

Hammer Strength Shrugs (3x10):
- 365x 10, 10, 10 (4 plates and a 2.5 on each side, 370 next week)

Push Ups:
- 11 sets of 10 (in between sets of DL's SDL's, and shrugs.  Sets of 11 next week)

Standing Calf Raises:
- 160x 12, 12, 11

Shoulder Circuit:
- Front Plate Raises @ 25 lbs:  15, 15, 15 (35 next week)
- DB Lateral Raises @ 25 lbs:   15, 15, 15 (30 next week)
- Barbell External Rotations and Half Press @ 35 lbs:  15, 15, 15 (45 next week)
- Band Pull Aparts with Green Band:   15, 15, 15

Conditioning:
- None

9.25.2015

Friday 9.25.15

Warm Up:
- Dynamic Mobility drills

Strength Training:
Shoulder Press (4x4):
- Warm Ups (Press/Push Press):  45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 0/2
- Work Sets:  185x 4, 4, 4, 5 (187.5 next week)

Pull Ups:
- Warm Ups:  0x5, 5x 4, 10x 3, 15x 2, 20x 1
- Work Sets:  0x 4, 4, 4, 5 (tried to get chest to bar, strict)

Push Press (5x5):
- 205x 5, 5, 5, 5, 5 (207.5 next week)

Chin Ups (5x5):
- 0x 5, 5, 5, 5, 5 (5 next week)

Arms Superset:
- Hammer Curls @ 35:  13, 13, 13
- Overhead Extensions @ 35:  13, 13, 13

Conditioning:
- None

9.24.2015

Thursday 9.24.15

Warm Up:
- Dynamic Mobility

Strength Training:
Muscle Snatch:
- 45x 5, 95x 5, 135x 5

Power Snatch (5x5):
- 155x 5, 5, 5, 5, 5 (157.5 next week)

Knees-To-Elbows:
- 8x5 controlled reps (in between muscle snatches and power snatches)

Snatch High Pulls (5x5):
- 225x 5, 5, 5, 5, 5 (227.5 next week)

Serratus Crunches (with Abmat):
- 5x10 with 35 lbs db's (in between set of high pulls)

Overhead Squats (3x5):
- 45x 5, 95x 5, 135x 5, 5, 5 (140 next week)

Hollow Rocks:
- 5x 10 (in between sets of overhead squats)

Single Leg Standing Calf Raises (3x 10-15):
- 25x 11, 10, 10

Shoulder Circuit:
- Front Plate Raises @ 25 lbs:  15, 15, 14
- DB Lateral Raises @ 25 lbs:   15, 15, 14
- Barbell External Rotations and Half Press @ 35 lbs:  15, 15, 14
- Band Pull Aparts with Green Band:   15, 15, 14

Conditioning:
- None

9.22.2015

Tuesday 9.22.15

Warm Up:
- Dynamic Mobility
- Shoulder Warm Up with bands

Strength Training:
Bench Press (4x4):
- Warm Ups:  45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5
- Work Sets:  305x 4, 4, 4, 4 (307.5 next week)

DB Rows (sets of 10 in between bench press sets):
- 70x 10, 75x 10, 80x 10, 85x 10, 90x 10, 95x 10, 100x 10, 10, 10, 10

Weighted Dips (5x10):
- +15x 10, 10, 9, 8 (stay at this weight)

Chest Supported Rows (5x10):
- 135x 10, 10, 9, 8, 7

Arms Superset:
- Hammer Curls @ 35:  13, 13, 12
- Overhead Extensions @ 35:  13, 13, 12

Conditioning:
- None

Mobility:
- 10:00

9.21.2015

Monday 9.21.15

Warm Up:
- Dynamic Mobility

Strength Training:
Box Squats (4x4, box just under parallel):
- Warm Ups:  45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5
- Work Sets:  305x 4, 4, 4, 4 (310 next week)

Front Squats (3x5, used the box to limit depth because of my knee):
- 185x 5, 5, 5

Flutter Kicks:
- 13 sets of 10 (4-count reps, done in between sets of 10)

Barbell Hip Thrusts (3x10):
- 315x 10, 10, 10 (320 next week)

Shoulder Circuit:
- Front Plate Raises @ 25 lbs:  15, 14, 14
- DB Lateral Raises @ 25 lbs:   15, 14, 14
- Barbell External Rotations and half press @ 35 lbs:  15, 14, 14
- Band Pull Aparts with Green Band:   15, 14, 14

Standing Calf Raises:
- 160 x 12, 12, 11

Conditioning:
- None

Mobility:
- 10:00


Sunday 9.20.15

Rest day.

9.19.2015

Saturday 9.19.15

Warm Up:
- Dynamic Mobility

Strength Training:
Hammer Strength Shrug Machine (all barbell stations were occupied):
- 2 plates x 10, 4 plates x 10, 6 plates x 10, 8 plates x 10, 10, 10

Barbell Reverse Lunges:
- 45x 5 (each leg, 10 total, 95x 5, 135x 5, 185x 4, 225x 3, 3, 3

Shoulder Circuit:
- Front Plate Raises @ 25 lbs:  14, 14, 14
- DB Lateral Raises @ 25 lbs:   14, 14, 14
- Barbell External Rotations @ 35 lbs:  14, 14, 14
- Band Pull Aparts with Green Band:   14, 14, 14

Calves Superset:
- Standing Calf Raises:  160 x 12, 11, 11
- Seated Calf Raises:  100x 12, 11, 11

Conditioning:
5 Rounds for Time:
- 10 KB Swings @53 lbs
- 10 Push Ups
- 15 KB Swing
- 10 Push Ups
- 25 KB Swings
- 10 Push Ups
- 50 KB Swings
- 60 seconds rest
Time:  24:06  (31 second PR)

Mobility:
- 5:00

9.18.2015

Friday 9.18.15

Warm Up:
- Dynamic Mobility
- Chin Ups:  10x 5, 20x 4, 30x 3, 40x 2, 50x 1

Workout:
Five rounds for time of:
- 10 KB Swings @ 72 lbs
- Chin Ups 30x 1
- Rest :15
- 15 KB Swings
- Chin Ups 30x 2
- Rest :30
- 25 KB Swings
- Chin Ups 30x 3
- Rest :60
- 50 KB Swings
- Rest 2:00

Split Times (includes rest periods):
- Round 1:  5:40 (50)
- Round 2:  13:41 (40/10)
- Round 3:  21:15 (30/10/10)
- Round 4:  29:12 (25/15/10)
- Round 5:  37:22 (20/15/15)

Finisher Superset:
Hammer Curls (left, then right):  35x 13, 12, 12
Overhead Extensions (left then right):  35x 13, 12, 12

Mobility:
- 7:00 of static stretching

9.17.2015

Thursday 9.17.15

Warm Up:
- Dynamic Mobility
- Shoulder Press:  45x 10, 95x 8, 135x 6, 185x 4 (1 press, 3 push presses), 225x 2 push presses

Workout:
Five rounds for time of:
- 10 KB Swings @ 72 lbs
- Press 180x 1
- Rest :15
- 15 KB Swings
- Press 180x 2
- Rest :30
- 25 KB Swings
- Press 180x 3
- Rest :60
- 50 KB Swings
- Rest 2:00

Split Times (includes rest periods):
- Round 1:  5:33 (50)
- Round 2:  13:06 (50)
- Round 3:  20:49 (40/10)
- Round 4:  28:52 (35/15)
- Round 5:  37:04 (30/20)

Shoulder Circuit:
- Front Plate Raises @ 25 lbs:  14, 14, 13
- DB Lateral Raises @ 25 lbs:   14, 14, 13
- Barbell External Rotations @ 35 lbs:  14, 14, 13
- Band Pull Aparts with Green Band:   14, 14, 13

Mobility:
- 5:00

Wednesday 9.16.15

Rest day.

9.15.2015

Tuesday 9.15.15

Warm Up:
- Dynamic Mobility
- Dips:  0x 5, 25x 4, 50x 3, 75x 2, 100x 1
- Jump Rope:  5x100

Workout:
Five rounds for time of:
- 10 KB Swings @ 72 lbs
- Dips 50x 2
- Rest :15
- 15 KB Swings
- Dips 50x 3
- Rest :30
- 25 KB Swings
- Dips 50x 5
- Rest :60
- 50 KB Swings
- Rest 2:00

Split Times (includes rest periods):
- Round 1:  5:27 (50)
- Round 2:  12:52 (50)
- Round 3:  20:59 (40/10)
- Round 4:  28:48 (35/15)
- Round 5:  36:56 (30/20)

Finisher Superset:
Hammer Curls (left, then right):  35x 12, 12, 12
Overhead Extensions (left then right):  35x 12, 12, 12

Mobility:
- 5:00 for shoulders

9.14.2015

Monday 9.14.15

Warm Up:
- Dynamic Mobility
- Back Squats:  45x 8, 135x 6, 225x 4, 315x 2, 325x 1 (335 next week)
- Jump Rope:  5x 100 after each squat warm up set

Workout:
Five rounds for time of:
- 10 KB Swings @ 72 lbs
- Back Squat 300x 1
- Rest :15
- 15 KB Swings
- Back Squat 300x 2
- Rest :30
- 25 KB Swings
- Back Squat 300x 3
- Rest :60
- 50 KB Swings
- Rest 2:00

Split Times (includes rest periods):
- Round 1:  5:47 (50)
- Round 2:  13:43 (40/10)
- Round 3:  21:49 (35/15)
- Round 4:  30:11 (30/10/10)
- Round 5:  39:07 (30/20)

Shoulder Circuit:
- Front Plate Raises @ 25 lbs:  14, 13, 13
- DB Lateral Raises @ 25 lbs:   14, 13, 13
- Barbell External Rotations @ 35 lbs:  14, 13, 13
- Band Pull Aparts with Green Band:   14, 13, 13

Mobility:
- 5:00 for shoulders

9.12.2015

Saturday 9.12.15

Warm Up:
- Dynamic Mobility

Strength Training:
Barbell Shrugs (3x10):
- 135x 10, 225x 10, 315x 10, 405x 10, 10, 10 (410 next week)

Shoulder Circuit:
- Front Plate Raises @ 25 lbs:  13, 13, 13
- DB Lateral Raises @ 25 lbs:   13, 13, 13
- Barbell External Rotations @ 35 lbs:  13, 13, 13
- Band Pull Aparts with Green Band:   13, 13, 13

Calves Superset:
- Standing Calve Raises:  160x 11, 11, 11
- Seated Calf Raises:  100x 11, 11, 11

Push Ups:
- 12 sets of 10 (one set after each set of the shrugs, shoulder circuit, and calf supersets)

Conditioning:
5 Rounds for Time:
- 10 KB Swings @53 lbs
- 10 Alternating Reverse Lunges
- 15 KB Swing
- 10 Lunges
- 25 KB Swings
- 10 Lunges
- 50 KB Swings
- 60 seconds rest

Splits:
- Round 1:  not recorded
- Round 2:  not recorded
- Round 3:  not recorded
- Round 4:  not recorded
- Round 5:  24:20 (previous best time was 24:55)

Mobility:
- 5:00 for shoulders and elbow flexors

9.11.2015

Friday 9.11.15

Warm Up:
- Dynamic Mobility
- Chin Ups:  0x 5, 10x 4, 20x 3, 30x 2, 40x 1

Workout:
Five rounds for time of:
- 10 KB Swings @ 72 lbs
- Chin Ups 25x 1
- Rest :15
- 15 KB Swings
- Chin Ups 25x 2
- Rest :30
- 25 KB Swings
- Chin Ups 25x 3
- Rest :60
- 50 KB Swings (35, 30, 25, 20, 15)
- Rest 1:30-2:00 (1:30 after the first round, 2:00 on all others)
Split Times (includes rest periods):
- Round 1:  5:48
- Round 2:  13:17
- Round 3:  21:39
- Round 4:  20:06
- Round 5:  38:25

Finisher Superset:
Hammer Curls (left, then right):  30x 15, 15, 15 (35 next time for 10's next time)
Overhead Extensions (left then right):  30x 15, 15, 15 (35 for 10's next time)

Mobility:
- ran out of time

9.10.2015

Thursday 9.10.15

Warm Up:
- Dynamic Mobility
- Shoulder Press:  45x 9, 95x 7, 135x 5, 185x 3 (1 press, 2 push presses), 225x 1 push press

Workout:
Five rounds for time of:
- 10 KB Swings @ 72 lbs
- Press 175x 1
- Rest :15
- 15 KB Swings
- Press 175x 2
- Rest :30
- 25 KB Swings
- Press 175x 3
- Rest :60
- 50 KB Swings
- Rest 1:30- 2:00
Split Times (includes rest periods):
- Round 1:  5:47
- Round 2:  13:05
- Round 3:  20:30
- Round 4:  28:53
- Round 5:  37:28

Shoulder Circuit:
- Front Plate Raises @ 25 lbs:  13, 13, 12
- DB Lateral Raises @ 25 lbs:   13, 13, 12
- Barbell External Rotations @ 35 lbs:  13, 13, 12
- Band Pull Aparts with Green Band:   13, 13, 12

Mobility:
- Skipped due to time

9.09.2015

Wednesday 9.09.15

Rest day.  I did about 30 minutes of mobility work and 100 band pull aparts.

9.08.2015

Tuesday 9.08.15

Warm Up:
- Dynamic Mobility
- Dips:  0x 6. 10x 5, 20x 4, 30x 3, 40x 2, 50x 1

Workout:
Five rounds for time of:
- 10 KB Swings @ 72 lbs
- Dips 45x 2
- Rest :15
- 15 KB Swings
- Dips 45x 3
- Rest :30
- 25 KB Swings
- Dips 45x 5
- Rest :60
- 50 KB Swings
- Rest 1:30
Split Times (includes rest periods):
- Round 1:  5:38
- Round 2:  12:51
- Round 3:  20:26
- Round 4:  27:09
- Round 5:  34:29

Finisher Superset:
Hammer Curls (left, then right):  30x 15, 15, 14
Overhead Extensions (left then right):  30x 15, 15, 14

Mobility:
- 5:00 for shoulders

9.07.2015

Monday 9.07.15

Warm Up:
- Dynamic Mobility
- Back Squats:  45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1

Workout:
Five rounds for time of:
- 10 KB Swings @ 72 lbs
- Back Squat 295x 1
- Rest :30
- 15 KB Swings
- Back Squat 295x 2
- Rest :45
- 25 KB Swings
- Back Squat 295x 3
- Rest :60
- 50 KB Swings
- Rest 2:00
Split Times (includes rest periods):
- Round 1:  6:53
- Round 2:  15:42
- Round 3:  24:39
- Round 4:  33:35
- Round 5:  42:25

Finisher Superset:
- Standing Calf Raises (left, then right):  25x 10, 10, 10, 10, 10
- Band Pull Aparts:  Blue band x 20, 20, 20, 20, 20

Mobility:
- 5:00 for shoulders

9.02.2015

Wednesday 9.02.15

Warm Up:
- Dynamic mobility.

Strength Training:
Back Squats (3x3):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 290x 3, 3, 3 (295 next week)

Weighted Chin Ups (4x4):
- 0x 5, 25x 4, 50x 3, 75x 2, 90x 1, 60x 4, 3, 3, 2 (stay at this weight)

Shoulder Press (4x10):
- Warm Ups: 45x 5 , 95x 4, 135x 3, 185x 2, 225x 1 (push press)
- Work Sets:  145x 10, 10, 10, 10

Shoulder Circuit (working to 3x12):
- Front Plate Raises @ 25 lbs:  13, 12, 12
- DB Lateral Raises @ 25 lbs:   13, 12, 12
- Barbell External Rotations @ 35 lbs:  13, 12, 12
- Band Pull Aparts with Green Band:   13, 12, 12

Conditioning:


- None

9.01.2015

Tuesday 9.01.15

Warm Up:
- Dynamic mobility.

Strength Training:
- None

Conditioning:
5 Rounds for Time:
- 10 KB Swings @53 lbs
- 10 Push Ups
- 15 KB Swing
- 10 Push Ups
- 25 KB Swings
- 10 Push Ups
- 50 KB Swings
- 60 seconds rest
Splits:
- Round 1:  3:43
- Round 2:  8:39
- Round 3:  13:51
- Round 4:  19:11
- Round 5:  24:37 (beat my last time on the swings/ push ups workout by 1:40)

Mobility:
- Had to skip it today due to time