Warm Up:
- Crossover Symmetry Activation
Strength Training:
Bench Press (3x10 deload):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1, 240x 10, 10, 9
DB Rows (matching reps of bench press):
- 130x 7, 6, 5, 4, 3, 2, 1, 10, 10, 9
Weighted Dips (3x 10):
- Had to skip for time (last week was 50x 10, 9, 8)
Dips and Chest Supported Row Finisher Circuit (10, 9, 8...1 reps of):
- Rows at 135
- Dips at Bodyweight
Arms Superset:
- Skipped (last week was Overhead Extensions @ 40: 13, 13, 12 (1 arm at a time)
- Skipped (last week was Hammer Curls @ 40: 13, 13, 12 (both arms at the same time)
Crossover Symmetry:
- One round of Iron Scap
Conditioning:
- None
12.31.2015
12.30.2015
Wednesday 12.30.15
Warm Up:
- 3 Rounds of 10 KB Swings, 5 Goblet Squats, 3 Divebomber Push Ups, and 3 Pull Ups
- Crossover Symmetry Activation
Strength Training:
Muscle Snatch, Klokov Press, Overhead Squat Complex:
- 45x 5's, 95x 4's, 135x 3's
Power Snatch (5x5):
- 177.5x 5, 5, 5, 4, 3
Snatch High Pulls (5x5 @ 135% of PS sets):
- 240x 5, 5, 5, 4, 3
Overhead Squats (3x5):
- 180x 5, 4, 3
Klokov Press/ Lateral Raise Superset (3x 8-10 each):
- Klokov Press- Skipped (last week was 100x 9, 9, 9)
- Lateral Raise: Skipped (last week was 20x 9, 9, 9)
Standing Calf Raises:
- 10x 1:01. 1:01, 1:01 (1:02 next week)
Crossover Symmetry:
- Recovery Program (1 round)
Conditioning:
- None
- 3 Rounds of 10 KB Swings, 5 Goblet Squats, 3 Divebomber Push Ups, and 3 Pull Ups
- Crossover Symmetry Activation
Strength Training:
Muscle Snatch, Klokov Press, Overhead Squat Complex:
- 45x 5's, 95x 4's, 135x 3's
Power Snatch (5x5):
- 177.5x 5, 5, 5, 4, 3
Snatch High Pulls (5x5 @ 135% of PS sets):
- 240x 5, 5, 5, 4, 3
Overhead Squats (3x5):
- 180x 5, 4, 3
Klokov Press/ Lateral Raise Superset (3x 8-10 each):
- Klokov Press- Skipped (last week was 100x 9, 9, 9)
- Lateral Raise: Skipped (last week was 20x 9, 9, 9)
Standing Calf Raises:
- 10x 1:01. 1:01, 1:01 (1:02 next week)
Crossover Symmetry:
- Recovery Program (1 round)
Conditioning:
- None
12.29.2015
Tuesday 12.29.15
Warm Up:
- Crossover Symmetry Activation
- 3 rounds of 10 KB Swings and 5 Goblet Squats @ 53
Strength Training:
Back Squats/ Front Squats Warm Up:
- 45x 5/5, 135x 4/4, 225x 3/3, 315x 2/2, 345x 1/0
Back Squats (3x3):
- 370x 2, 2, 2
Front Squats:
- Skipped
Arnold Press/ Lateral Raise Superset (3x 10-12):
- AP @ 50: 12, 11, 11
- LR @ 20: 12, 11, 11
Reverse Lunges:
- 190x 5/5, 5/5, 5/5 (192.5 next week)
Standing Calf Raises (for time):
- Skipped
Crossover Symmetry:
- 1 round of Iron Scap
Conditioning:
- None
- Crossover Symmetry Activation
- 3 rounds of 10 KB Swings and 5 Goblet Squats @ 53
Strength Training:
Back Squats/ Front Squats Warm Up:
- 45x 5/5, 135x 4/4, 225x 3/3, 315x 2/2, 345x 1/0
Back Squats (3x3):
- 370x 2, 2, 2
Front Squats:
- Skipped
Arnold Press/ Lateral Raise Superset (3x 10-12):
- AP @ 50: 12, 11, 11
- LR @ 20: 12, 11, 11
- 190x 5/5, 5/5, 5/5 (192.5 next week)
Standing Calf Raises (for time):
- Skipped
Crossover Symmetry:
- 1 round of Iron Scap
Conditioning:
- None
12.28.2015
Monday 12.28.15
Warm Up:
- Dynamic mobility for shoulders
Strength Training:
Shoulder Press (4x4):
- Warm Ups (Press/Push Press): 45x 5/6, 95x 4/5, 135x 3/4, 185x 2/3, 225x 0/2, 246x 1 PP (120%)
- Work Sets: 205x 4, 4, 3, 3
Weighted Angled Grip Chin Ups:
- Warm Ups: 0x5, 25x 4, 50x 3, 75x 2, 100x 1 (twice the working weight)
- Work Sets: 50x 4, 4, 3, 3
Push Press (3x5):
- 230x 5, 5, 5
Parallel Grip Chin Ups (3 sets, add 1 rep each week):
- 8, 8, 8
Crossover Symmetry Scarecrows (yellow cord)s:
- Added to each pulling set to make the ratio of push to pull 1:2 (yellow cord is too light)
Arms Superset:
- Skull Crushers @ 110x 14, 13, 13
- Barbell Curls @ 45x 28, 26, 26
Conditioning:
- None
- Dynamic mobility for shoulders
Strength Training:
Shoulder Press (4x4):
- Warm Ups (Press/Push Press): 45x 5/6, 95x 4/5, 135x 3/4, 185x 2/3, 225x 0/2, 246x 1 PP (120%)
- Work Sets: 205x 4, 4, 3, 3
Weighted Angled Grip Chin Ups:
- Warm Ups: 0x5, 25x 4, 50x 3, 75x 2, 100x 1 (twice the working weight)
- Work Sets: 50x 4, 4, 3, 3
Push Press (3x5):
- 230x 5, 5, 5
Parallel Grip Chin Ups (3 sets, add 1 rep each week):
- 8, 8, 8
Crossover Symmetry Scarecrows (yellow cord)s:
- Added to each pulling set to make the ratio of push to pull 1:2 (yellow cord is too light)
Arms Superset:
- Skull Crushers @ 110x 14, 13, 13
- Barbell Curls @ 45x 28, 26, 26
Conditioning:
- None
12.26.2015
Saturday 12.26.15
Warm Up:
- Dynamic mobility
Strength Training:
Deadlifts (3x3):
- 45x 10 (RDL's), 135x 8, 225x 6, 315x 4, 405x 2, 495x 1, 505x 3, 3, 3 (510 next week)
Sumo Deadlifts (3x5):
- 405x 5, 5, 5 (407.5 next week)
Push Ups:
- 12 sets of 11 (in between sets of DL's and SDL's)
Face Pulls:
- Same sets and reps as push ups
Standing Calf Raises (3x10-15, 2 second stretch in the bottom):
- 160x 14, 14, 14 (full stretch with a 2-second pause at the bottom)
DB Shrugs (3x10-15, 2 second pause at the top):
- 140x 12, 12, 12 (add a rep each week)
Seated Calf Raises (50 reps in as few sets a possible, 10-15 second rests):
- 100x 25, 17, 8 (alternating with lateral raises)
DB Lateral Raises (50 reps in as few sets a possible, 10-15 second rests):
- 20x 25, 17, 8 (alternating with seated calf raises)
Conditioning:
- None
- Dynamic mobility
Strength Training:
Deadlifts (3x3):
- 45x 10 (RDL's), 135x 8, 225x 6, 315x 4, 405x 2, 495x 1, 505x 3, 3, 3 (510 next week)
Sumo Deadlifts (3x5):
- 405x 5, 5, 5 (407.5 next week)
Push Ups:
- 12 sets of 11 (in between sets of DL's and SDL's)
Face Pulls:
- Same sets and reps as push ups
Standing Calf Raises (3x10-15, 2 second stretch in the bottom):
- 160x 14, 14, 14 (full stretch with a 2-second pause at the bottom)
DB Shrugs (3x10-15, 2 second pause at the top):
- 140x 12, 12, 12 (add a rep each week)
Seated Calf Raises (50 reps in as few sets a possible, 10-15 second rests):
- 100x 25, 17, 8 (alternating with lateral raises)
DB Lateral Raises (50 reps in as few sets a possible, 10-15 second rests):
- 20x 25, 17, 8 (alternating with seated calf raises)
Conditioning:
- None
12.24.2015
Thursday 12.24.15
Warm Up:
- Dynamic mobility for shoulders
Strength Training:
Bench Press (3x10 deload):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1, 240x 10, 9, 8
DB Rows (double the reps of each bench press set):
- 100x 14, 105x 12, 110x 10, 115x 8, 120x 6, 125x 4, 130x 2, 90x 20, 18, 16
Weighted Dips (3x 10):
- 50x 10, 9, 8
Chest-Supported Rows (double the reps of dips):
- 100x 20, 18, 16
Arms Superset:
- Overhead Extensions @ 40: 13, 13, 12 (1 arm at a time)
- Hammer Curls @ 40: 13, 13, 12 (both arms at the same time)
Conditioning:
- None
- Dynamic mobility for shoulders
Strength Training:
Bench Press (3x10 deload):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1, 240x 10, 9, 8
DB Rows (double the reps of each bench press set):
- 100x 14, 105x 12, 110x 10, 115x 8, 120x 6, 125x 4, 130x 2, 90x 20, 18, 16
Weighted Dips (3x 10):
- 50x 10, 9, 8
Chest-Supported Rows (double the reps of dips):
- 100x 20, 18, 16
Arms Superset:
- Overhead Extensions @ 40: 13, 13, 12 (1 arm at a time)
- Hammer Curls @ 40: 13, 13, 12 (both arms at the same time)
Conditioning:
- None
12.23.2015
Wednesday 12.23.15
Warm Up:
- Dynamic Mobility and KB swings, goblet squats, dive bomber push ups, and pull ups.
Strength Training:
Muscle Snatch, Klokov Press, Overhead Squat Complex:
- 45x 5's, 95x 4's, 135x 3's
Power Snatch (5x5):
- 177.5x 5, 5, 4, 3, 3
Snatch High Pulls (5x5 @ 135% of PS sets):
- 240x 5, 5, 4, 3, 3
Overhead Squats (3x5):
- 45x 5, 95x 5, 135x 5, 177.5x 5, 5, 5 (180 next week)
Klokov Press/ Lateral Raise Superset (3x 8-10 each):
- Klokov Press- 100x 9, 9, 9
- Lateral Raise: 20x 9, 9, 9
Standing Calf Raises:
- Skipped
Conditioning:
- None
- Dynamic Mobility and KB swings, goblet squats, dive bomber push ups, and pull ups.
Strength Training:
Muscle Snatch, Klokov Press, Overhead Squat Complex:
- 45x 5's, 95x 4's, 135x 3's
Power Snatch (5x5):
- 177.5x 5, 5, 4, 3, 3
Snatch High Pulls (5x5 @ 135% of PS sets):
- 240x 5, 5, 4, 3, 3
Overhead Squats (3x5):
- 45x 5, 95x 5, 135x 5, 177.5x 5, 5, 5 (180 next week)
Klokov Press/ Lateral Raise Superset (3x 8-10 each):
- Klokov Press- 100x 9, 9, 9
- Lateral Raise: 20x 9, 9, 9
Standing Calf Raises:
- Skipped
Conditioning:
- None
12.22.2015
Tuesday 12.22.15
Warm Up:
- Dynamic Mobility
Strength Training:
Back Squats/ Front Squats Warm Up:
- 45x 10/7, 95x 9/6, 135x 8/5, 185x 7/4, 225x 6/3, 275x 5/2, 315x 4/1
Back Squats (3x3):
- 365x 3, 3, 3 (367.5 next week)
Face Pulls and Push Ups:
- 2x11 and 8x 10 of each (in between sets of squats)
Front Squats:
- 245x 5, 5, 5 (247.5 next week)
Arnold Press/ Lateral Raise Superset (3x 10-12):
- AP @ 50: Skipped
- LR @ 20: Skipped
Reverse Lunges:
- 187.55x 5/5, 5/5, 5/5 (190 next week)
Standing Calf Raises (for time):
- 15x 1:00. 1:00, 1:00 (in between sets of lunges, 1:01 next week)
Conditioning:
- None
- Dynamic Mobility
Strength Training:
Back Squats/ Front Squats Warm Up:
- 45x 10/7, 95x 9/6, 135x 8/5, 185x 7/4, 225x 6/3, 275x 5/2, 315x 4/1
Back Squats (3x3):
- 365x 3, 3, 3 (367.5 next week)
Face Pulls and Push Ups:
- 2x11 and 8x 10 of each (in between sets of squats)
Front Squats:
- 245x 5, 5, 5 (247.5 next week)
Arnold Press/ Lateral Raise Superset (3x 10-12):
- AP @ 50: Skipped
- LR @ 20: Skipped
- 187.55x 5/5, 5/5, 5/5 (190 next week)
Standing Calf Raises (for time):
- 15x 1:00. 1:00, 1:00 (in between sets of lunges, 1:01 next week)
Conditioning:
- None
12.21.2015
Monday 12.21.15
Warm Up:
- Dynamic mobility for shoulders
Strength Training:
Shoulder Press (4x4):
- Warm Ups (Press/Push Press): 45x 5/6, 95x 4/5, 135x 3/4, 185x 2/3, 225x 0/2, 246x 1 PP (120%)
- Work Sets: 205x 4, 3, 3, 3
Weighted Angled Grip Chin Ups:
- Warm Ups: 0x5, 25x 4, 50x 3, 75x 2, 100x 1 (twice the working weight)
- Work Sets: 50x 4, 3, 3, 3
Push Press (3x5):
- 227.5x 5, 5, 5
Parallel Grip Chin Ups (3 sets, add 1 rep each week):
- 8, 8, 7
Banded Scare Crows:
- Added to each pulling set to make the ratio of push to pull 1:2
Arms Superset:
- Skull Crushers @ 110x 13, 13, 13
- Barbell Curls @ 45x 26, 26, 26
Conditioning:
- None
- Dynamic mobility for shoulders
Strength Training:
Shoulder Press (4x4):
- Warm Ups (Press/Push Press): 45x 5/6, 95x 4/5, 135x 3/4, 185x 2/3, 225x 0/2, 246x 1 PP (120%)
- Work Sets: 205x 4, 3, 3, 3
Weighted Angled Grip Chin Ups:
- Warm Ups: 0x5, 25x 4, 50x 3, 75x 2, 100x 1 (twice the working weight)
- Work Sets: 50x 4, 3, 3, 3
Push Press (3x5):
- 227.5x 5, 5, 5
Parallel Grip Chin Ups (3 sets, add 1 rep each week):
- 8, 8, 7
Banded Scare Crows:
- Added to each pulling set to make the ratio of push to pull 1:2
Arms Superset:
- Skull Crushers @ 110x 13, 13, 13
- Barbell Curls @ 45x 26, 26, 26
Conditioning:
- None
12.19.2015
Saturday 12.19.15
Warm Up:
- Dynamic mobility
Strength Training:
Deadlifts (3x3):
- 45x 10 (RDL's), 135x 8, 225x 6, 315x 4, 405x 2, 495x 1, 505x 3, 3, 2
Sumo Deadlifts (3x5):
- 400x 5, 5, 5
Push Ups:
- 11 sets of 11 and 1 set of 10 (in between sets of DL's and SDL's)
Face Pulls:
- Same sets and reps as push ups
DB Shrugs (3x10-15, 2 second pause at the top):
- 140x 12, 12, 11 (add a rep each week)
Standing Calf Raises (3x10-15, 2 second stretch in the bottom):
- 160x 14, 14, 13 (full stretch with a 2-second pause at the bottom)
Seated Calf Raises (50 reps in as few sets a possible, 10-15 second rests):
- 100x 25, 16, 9 (alternating with lateral raises)
DB Lateral Raises (50 reps in as few sets a possible, 10-15 second rests):
- 20x 25, 16, 9 (alternating with seated calf raises)
Conditioning:
- None
- Dynamic mobility
Strength Training:
Deadlifts (3x3):
- 45x 10 (RDL's), 135x 8, 225x 6, 315x 4, 405x 2, 495x 1, 505x 3, 3, 2
Sumo Deadlifts (3x5):
- 400x 5, 5, 5
Push Ups:
- 11 sets of 11 and 1 set of 10 (in between sets of DL's and SDL's)
Face Pulls:
- Same sets and reps as push ups
DB Shrugs (3x10-15, 2 second pause at the top):
- 140x 12, 12, 11 (add a rep each week)
Standing Calf Raises (3x10-15, 2 second stretch in the bottom):
- 160x 14, 14, 13 (full stretch with a 2-second pause at the bottom)
Seated Calf Raises (50 reps in as few sets a possible, 10-15 second rests):
- 100x 25, 16, 9 (alternating with lateral raises)
DB Lateral Raises (50 reps in as few sets a possible, 10-15 second rests):
- 20x 25, 16, 9 (alternating with seated calf raises)
Conditioning:
- None
12.18.2015
Friday 12.18.15
Warm Up:
- Dynamic mobility for shoulders
Strength Training:
Bench Press (3x10 deload):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1, 235x 10, 10, 10
DB Rows (double the reps of each bench press set):
- 95x 14, 100x 12, 105x 10, 110x 8, 115x 6, 120x 4, 120x 2, 85x 20, 20, 20
Weighted Dips (3x 10):
- 50x 9, 9, 8
Chest-Supported Rows (double the reps of dips):
- 100x 18, 18, 16
Arms Superset:
- Overhead Extensions @ 40: 13, 12, 12 (1 arm at a time)
- Hammer Curls @ 40: 13, 12, 12 (both arms at the same time)
Conditioning:
- None
- Dynamic mobility for shoulders
Strength Training:
Bench Press (3x10 deload):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1, 235x 10, 10, 10
DB Rows (double the reps of each bench press set):
- 95x 14, 100x 12, 105x 10, 110x 8, 115x 6, 120x 4, 120x 2, 85x 20, 20, 20
Weighted Dips (3x 10):
- 50x 9, 9, 8
Chest-Supported Rows (double the reps of dips):
- 100x 18, 18, 16
Arms Superset:
- Overhead Extensions @ 40: 13, 12, 12 (1 arm at a time)
- Hammer Curls @ 40: 13, 12, 12 (both arms at the same time)
Conditioning:
- None
12.17.2015
Thursday 12.17.15
Warm Up:
- Dynamic Mobility
Strength Training:
Muscle Snatch, Klokov Press, Overhead Squat Complex:
- 45x 5's, 95x 4's, 135x 3's
Power Snatch (5x5):
- 177.5x 5, 4, 3, 3, 3
Snatch High Pulls (5x5 @ 135% of PS sets):
- 240x 5, 4, 3, 3, 3
Overhead Squats (3x5):
- 45x 5, 95x 5, 135x 5, 175x 5, 5, 5 (177.5 next week)
Klokov Press/ Lateral Raise Superset (3x 8-10 each):
- Klokov Press- 100x 9, 9, 8
- Lateral Raise: 20x 9, 9, 8
Standing Calf Raises:
- 10x 1:10, 1:10, 1:10
Conditioning:
- None
- Dynamic Mobility
Strength Training:
Muscle Snatch, Klokov Press, Overhead Squat Complex:
- 45x 5's, 95x 4's, 135x 3's
Power Snatch (5x5):
- 177.5x 5, 4, 3, 3, 3
Snatch High Pulls (5x5 @ 135% of PS sets):
- 240x 5, 4, 3, 3, 3
Overhead Squats (3x5):
- 45x 5, 95x 5, 135x 5, 175x 5, 5, 5 (177.5 next week)
Klokov Press/ Lateral Raise Superset (3x 8-10 each):
- Klokov Press- 100x 9, 9, 8
- Lateral Raise: 20x 9, 9, 8
Standing Calf Raises:
- 10x 1:10, 1:10, 1:10
Conditioning:
- None
12.16.2015
12.15.2015
Tuesday 12.15.15
Warm Up:
- Dynamic Mobility
Strength Training:
Back Squats/ Front Squats Warm Up:
- 45x 10/7, 95x 9/6, 135x 8/5, 185x 7/4, 225x 6/3, 275x 5/2, 315x 4/1
Back Squats (3x3):
- 360x 3, 3, 3 (365 next week)
Face Pulls and Push Ups:
- 1x11 and 9x 10 of each (in between sets of squats)
Front Squats:
- 240x 5, 5, 5 (245 next week)
Arnold Press/ Lateral Raise Superset (3x 10-12):
- AP @ 50: 11, 11, 11
- LR @ 20: 11, 11, 11
Reverse Lunges:
- 185x 5/5, 5/5, 5/5 (187.5 next week)
Standing Calf Raises (for time):
- 10x 1:10, 1:10, 1:05 (in between sets of lunges)
Conditioning:
- None
- Dynamic Mobility
Strength Training:
Back Squats/ Front Squats Warm Up:
- 45x 10/7, 95x 9/6, 135x 8/5, 185x 7/4, 225x 6/3, 275x 5/2, 315x 4/1
Back Squats (3x3):
- 360x 3, 3, 3 (365 next week)
Face Pulls and Push Ups:
- 1x11 and 9x 10 of each (in between sets of squats)
Front Squats:
- 240x 5, 5, 5 (245 next week)
Arnold Press/ Lateral Raise Superset (3x 10-12):
- AP @ 50: 11, 11, 11
- LR @ 20: 11, 11, 11
- 185x 5/5, 5/5, 5/5 (187.5 next week)
Standing Calf Raises (for time):
- 10x 1:10, 1:10, 1:05 (in between sets of lunges)
Conditioning:
- None
12.14.2015
Monday 12.14.15
Warm Up:
- Dynamic mobility for shoulders
Strength Training:
Shoulder Press (4x4):
- Warm Ups (Press/Push Press): 45x 5/6, 95x 4/5, 135x 3/4, 185x 2/3, 225x 0/2, 243x 1 PP (120%)
- Work Sets: 202.5x 4, 4, 4, 4 (205 with a 246 push press next week)
Weighted Angled Grip Chin Ups:
- Warm Ups: 0x5, 25x 4, 50x 3, 75x 2, 95x 1 (twice the working weight)
- Work Sets: 47.5x 4, 4, 4, 4 (50 with a 100 lbs single next week)
Push Press (3x5):
- 227.5x 5, 5, 5
Parallel Grip Chin Ups (3 sets, add 1 rep each week):
- 8, 7, 7
Banded Scare Crows:
- Added to each pulling set to make the ratio of push to pull 1:2
Arms Superset:
- Skull Crushers @ 110x 13, 13, 12
- Barbell Curls @ 45x 26, 26, 24
Conditioning:
- None
- Dynamic mobility for shoulders
Strength Training:
Shoulder Press (4x4):
- Warm Ups (Press/Push Press): 45x 5/6, 95x 4/5, 135x 3/4, 185x 2/3, 225x 0/2, 243x 1 PP (120%)
- Work Sets: 202.5x 4, 4, 4, 4 (205 with a 246 push press next week)
Weighted Angled Grip Chin Ups:
- Warm Ups: 0x5, 25x 4, 50x 3, 75x 2, 95x 1 (twice the working weight)
- Work Sets: 47.5x 4, 4, 4, 4 (50 with a 100 lbs single next week)
Push Press (3x5):
- 227.5x 5, 5, 5
Parallel Grip Chin Ups (3 sets, add 1 rep each week):
- 8, 7, 7
Banded Scare Crows:
- Added to each pulling set to make the ratio of push to pull 1:2
Arms Superset:
- Skull Crushers @ 110x 13, 13, 12
- Barbell Curls @ 45x 26, 26, 24
Conditioning:
- None
12.13.2015
12.12.2015
Saturday 12.12.15
Warm Up:
- Dynamic mobility
Strength Training:
Deadlifts (3x3):
- 45x 10 (RDL's), 135x 8, 225x 6, 315x 4, 405x 2, 495x 1, 505x 3, 2, 2
Sumo Deadlifts (3x5):
- 395x 5, 5, 5
Push Ups:
- 10 sets of 11 and 2 sets of 10 for 130 reps (in between sets of DL's and SDL's)
Face Pulls:
- Same sets and reps as push ups
DB Shrugs (3x10-15, 2 second pause at the top):
- 140x 12, 11, 11 (add a rep each week)
Standing Calf Raises:
- 160x 14, 13, 13 (full stretch with a 2-second pause at the bottom)
Seated Calf Raises (50 reps in as few sets a possible, 10-15 second rests):
- 100x 25, 15, 10
DB Lateral Raises (50 reps in as few sets a possible, 10-15 second rests):
- 20x 25, 15, 10
Conditioning:
- None
- Dynamic mobility
Strength Training:
Deadlifts (3x3):
- 45x 10 (RDL's), 135x 8, 225x 6, 315x 4, 405x 2, 495x 1, 505x 3, 2, 2
Sumo Deadlifts (3x5):
- 395x 5, 5, 5
Push Ups:
- 10 sets of 11 and 2 sets of 10 for 130 reps (in between sets of DL's and SDL's)
Face Pulls:
- Same sets and reps as push ups
DB Shrugs (3x10-15, 2 second pause at the top):
- 140x 12, 11, 11 (add a rep each week)
Standing Calf Raises:
- 160x 14, 13, 13 (full stretch with a 2-second pause at the bottom)
Seated Calf Raises (50 reps in as few sets a possible, 10-15 second rests):
- 100x 25, 15, 10
DB Lateral Raises (50 reps in as few sets a possible, 10-15 second rests):
- 20x 25, 15, 10
Conditioning:
- None
12.11.2015
Friday 12.11.15
Warm Up:
- Dynamic mobility for shoulders
Strength Training:
Bench Press (3x10 deload):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1, 230x 10, 10, 10
1-Arm Landmine Rows (double the reps of each bench press set):
- 0x 14, 25x 12, 50x 10, 75x 8, 100x 6, (put on straps) 125x 4, 150x 2, 85x 20, 20, 20
Weighted Dips (3x 10):
- 50x 9, 8, 8
Landmine Rows (double the reps of dips):
- 125x 18, 16, 16
Arms Superset:
- Overhead Extensions @ 40: 12, 12, 12 (1 arm at a time)
- Hammer Curls @ 40: 12, 12, 12 (both arms at the same time)
Conditioning:
- None
- Dynamic mobility for shoulders
Strength Training:
Bench Press (3x10 deload):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1, 230x 10, 10, 10
1-Arm Landmine Rows (double the reps of each bench press set):
- 0x 14, 25x 12, 50x 10, 75x 8, 100x 6, (put on straps) 125x 4, 150x 2, 85x 20, 20, 20
Weighted Dips (3x 10):
- 50x 9, 8, 8
Landmine Rows (double the reps of dips):
- 125x 18, 16, 16
Arms Superset:
- Overhead Extensions @ 40: 12, 12, 12 (1 arm at a time)
- Hammer Curls @ 40: 12, 12, 12 (both arms at the same time)
Conditioning:
- None
12.10.2015
Thursday 12.10.15
Warm Up:
- Dynamic Mobility
Strength Training:
Muscle Snatch (5, 5, 5):
- 45x 5, 95x 5, 135x 5
Power Snatch (5x5):
- 175x 5, 5, 5, 5, 5 (177.5 next week)
Snatch High Pulls (5x5 @ 135% of PS sets):
- 236x 5, 5, 5, 5, 5 (240 next week)
Overhead Squats (3x5):
- 45x 5, 95x 5, 135x 5, 172.5x 5, 5, 5 (175 next week)
Standing Calf Raises:
- 10x 1:10, 1:05, 1:05 (1:05 next week)
Klokov Press/ Lateral Raise Superset (3x 8-10 each):
- Klokov Press- 100x 9, 8, 8
- Lateral Raise: 20x 9, 8, 8
Conditioning:
- None
- Dynamic Mobility
Strength Training:
Muscle Snatch (5, 5, 5):
- 45x 5, 95x 5, 135x 5
Power Snatch (5x5):
- 175x 5, 5, 5, 5, 5 (177.5 next week)
Snatch High Pulls (5x5 @ 135% of PS sets):
- 236x 5, 5, 5, 5, 5 (240 next week)
Overhead Squats (3x5):
- 45x 5, 95x 5, 135x 5, 172.5x 5, 5, 5 (175 next week)
Standing Calf Raises:
- 10x 1:10, 1:05, 1:05 (1:05 next week)
- Klokov Press- 100x 9, 8, 8
- Lateral Raise: 20x 9, 8, 8
Conditioning:
- None
12.09.2015
12.08.2015
Tuesday 12.08.15
Warm Up:
- Dynamic Mobility
Strength Training:
Back Squats/ Front Squats Warm Up:
- 45x 10/7, 95x 9/6, 135x 8/5, 185x 7/4, 225x 6/3, 275x 5/2, 315x 4/1
Back Squats (3x3):
- 355x 3, 3, 3
Face Pulls and Push Ups:
- 10x 10 of each (in between sets of squats)
Front Squats:
- 235x 5, 5, 5
Arnold Press/ Lateral Raise Superset:
- AP @ 50: 11, 11, 10
- LR @ 20: 11, 11, 10
Reverse Lunges:
- 180x 5/5, 5/5, 5/5
Standing Calf Raises (for time):
- 10x 1:05, 1:05, 1:05 (in between sets of lunges)
Conditioning:
- None
- Dynamic Mobility
Strength Training:
Back Squats/ Front Squats Warm Up:
- 45x 10/7, 95x 9/6, 135x 8/5, 185x 7/4, 225x 6/3, 275x 5/2, 315x 4/1
Back Squats (3x3):
- 355x 3, 3, 3
Face Pulls and Push Ups:
- 10x 10 of each (in between sets of squats)
Front Squats:
- 235x 5, 5, 5
Arnold Press/ Lateral Raise Superset:
- AP @ 50: 11, 11, 10
- LR @ 20: 11, 11, 10
- 180x 5/5, 5/5, 5/5
Standing Calf Raises (for time):
- 10x 1:05, 1:05, 1:05 (in between sets of lunges)
Conditioning:
- None
12.07.2015
Monday 12.07.15
Warm Up:
- Dynamic mobility for shoulders
Strength Training:
Shoulder Press (4x4):
- Warm Ups (Press/Push Press): 45x 5/6, 95x 4/5, 135x 3/4, 185x 2/3, 225x 0/2, 243x 1 PP (120%)
- Work Sets: 202.5x 4, 4, 4, 3
Weighted Angled Grip Chin Ups:
- Warm Ups: 0x5, 25x 4, 50x 3, 75x 2, 95x 1 (twice the working weight)
- Work Sets: 47.5x 4, 4, 4, 3
Push Press (3x5):
- 225x 5, 5, 5
Parallel Grip Chin Ups (3 sets, add 1 rep each week):
- 7, 7, 7
Banded Scarecrows:
- Added to each pulling set to make the ratio of push to pull 1:2
Arms Superset:
- Skull Crushers @ 110x 13, 12, 12
- Barbell Curls @ 45x 26, 24, 24
Conditioning:
- None
- Dynamic mobility for shoulders
Strength Training:
Shoulder Press (4x4):
- Warm Ups (Press/Push Press): 45x 5/6, 95x 4/5, 135x 3/4, 185x 2/3, 225x 0/2, 243x 1 PP (120%)
- Work Sets: 202.5x 4, 4, 4, 3
Weighted Angled Grip Chin Ups:
- Warm Ups: 0x5, 25x 4, 50x 3, 75x 2, 95x 1 (twice the working weight)
- Work Sets: 47.5x 4, 4, 4, 3
Push Press (3x5):
- 225x 5, 5, 5
Parallel Grip Chin Ups (3 sets, add 1 rep each week):
- 7, 7, 7
Banded Scarecrows:
- Added to each pulling set to make the ratio of push to pull 1:2
Arms Superset:
- Skull Crushers @ 110x 13, 12, 12
- Barbell Curls @ 45x 26, 24, 24
Conditioning:
- None
Saturday 12.05.15
Warm Up:
- Dynamic mobility
Strength Training:
Deadlifts (3x3):
- 45x 10 (RDL's), 135x 8, 225x 6, 315x 4, 405x 2, 495x 1, 505x 2, 2, 2
Sumo Deadlifts (3x5):
- 390x 5, 5, 5
Push Ups:
- 9 sets of 11 and 3 sets of 10 for 129 reps (in between sets of DL's and SDL's)
Face Pulls:
- Same sets and reps as push ups
DB Shrugs (3x10-15, 2 second pause at the top):
- 140x 11, 11, 11 (add a rep each week)
Standing Calf Raises:
- 160x 13, 13, 13 (full stretch with a 2-second pause at the bottom)
Seated Calf Raises (50 reps in as few sets a possible, 10-15 second rests):
- 100x 25, 14, 11
DB Lateral Raises (50 reps in as few sets a possible, 10-15 second rests):
- 20x 25, 14, 11
Conditioning:
- None
- Dynamic mobility
Strength Training:
Deadlifts (3x3):
- 45x 10 (RDL's), 135x 8, 225x 6, 315x 4, 405x 2, 495x 1, 505x 2, 2, 2
Sumo Deadlifts (3x5):
- 390x 5, 5, 5
Push Ups:
- 9 sets of 11 and 3 sets of 10 for 129 reps (in between sets of DL's and SDL's)
Face Pulls:
- Same sets and reps as push ups
DB Shrugs (3x10-15, 2 second pause at the top):
- 140x 11, 11, 11 (add a rep each week)
Standing Calf Raises:
- 160x 13, 13, 13 (full stretch with a 2-second pause at the bottom)
Seated Calf Raises (50 reps in as few sets a possible, 10-15 second rests):
- 100x 25, 14, 11
DB Lateral Raises (50 reps in as few sets a possible, 10-15 second rests):
- 20x 25, 14, 11
Conditioning:
- None
12.04.2015
Friday 12.04.15
Warm Up:
- Dynamic mobility for shoulders
Strength Training:
Bench Press (3x10 deload):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1, 225x 10, 10, 10
Landmine Rows (double the reps of each bench press set):
- 50x 14, 75x 12, 100x 10, 125x 8, 150x 6, 175x 4, 200x 2, 145x 20, 20, 20
Weighted Dips (3x 10):
- 45x 10, 10, 10
DB Rows (3x double the reps of dis):
- 75x 20, 20, 20
Arms Superset:
- Decline Skull Crushers @110: 12, 12, 12
- Barbell Curls @ 45: 24, 24, 24
Conditioning:
- None
- Dynamic mobility for shoulders
Strength Training:
Bench Press (3x10 deload):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1, 225x 10, 10, 10
Landmine Rows (double the reps of each bench press set):
- 50x 14, 75x 12, 100x 10, 125x 8, 150x 6, 175x 4, 200x 2, 145x 20, 20, 20
Weighted Dips (3x 10):
- 45x 10, 10, 10
DB Rows (3x double the reps of dis):
- 75x 20, 20, 20
Arms Superset:
- Decline Skull Crushers @110: 12, 12, 12
- Barbell Curls @ 45: 24, 24, 24
Conditioning:
- None
12.03.2015
Thursday 12.03.2015
Warm Up:
- Dynamic Mobility
Strength Training:
Muscle Snatch (5, 5, 5):
- 45x 5, 95x 5, 135x 5
Power Snatch (5x5):
- 175x 5, 5, 5, 5, 4
Snatch High Pulls (5x5 @ 235% of PS sets):
- 236x 5, 5, 5, 5, 4
Overhead Squats (3x5):
- 45x 5, 95x 5, 135x 5, 170x 5, 5, 5 (172.5 next week)
Klokov Press/ Lateral Raise Superset (3x 8-10 each):
- Klokov Press- 100x 8, 8, 8
- Lateral Raise: 20x 8, 8, 8
Standing Calf Raises:
- 10x 1:00, 1:00, 1:00 (1:05 next week)
Conditioning:
- None
- Dynamic Mobility
Strength Training:
Muscle Snatch (5, 5, 5):
- 45x 5, 95x 5, 135x 5
Power Snatch (5x5):
- 175x 5, 5, 5, 5, 4
Snatch High Pulls (5x5 @ 235% of PS sets):
- 236x 5, 5, 5, 5, 4
Overhead Squats (3x5):
- 45x 5, 95x 5, 135x 5, 170x 5, 5, 5 (172.5 next week)
Klokov Press/ Lateral Raise Superset (3x 8-10 each):
- Klokov Press- 100x 8, 8, 8
- Lateral Raise: 20x 8, 8, 8
Standing Calf Raises:
- 10x 1:00, 1:00, 1:00 (1:05 next week)
Conditioning:
- None
12.02.2015
12.01.2015
Tuesday 12.01.15
Warm Up:
- Dynamic mobility for shoulders
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, 243x 1 PP (120%)
- Work Sets: 202.5x 4, 4, 3, 3
Weighted Parallel Grip Chin Ups:
- Warm Ups: 0x5, 25x 4, 50x 3, 75x 2, 95x 1 (twice the working weight)
- Work Sets: 47.5x 4, 4, 3, 3
Arnold Press (3x8-12):
- 50x 11, 10, 10
Chin Ups (3 sets, add 1 rep each week):
- 7, 7, 6
Arms Superset:
- Overhead Extensions @ 40x 12, 12, 11
- Hammer Curls @ 40x 12, 12, 11
Conditioning:
- None
- Dynamic mobility for shoulders
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, 243x 1 PP (120%)
- Work Sets: 202.5x 4, 4, 3, 3
Weighted Parallel Grip Chin Ups:
- Warm Ups: 0x5, 25x 4, 50x 3, 75x 2, 95x 1 (twice the working weight)
- Work Sets: 47.5x 4, 4, 3, 3
Arnold Press (3x8-12):
- 50x 11, 10, 10
Chin Ups (3 sets, add 1 rep each week):
- 7, 7, 6
Arms Superset:
- Overhead Extensions @ 40x 12, 12, 11
- Hammer Curls @ 40x 12, 12, 11
Conditioning:
- None
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