Thursday 3.31.16

Warm Up:
- Dynamic mobility for hips and shoulders
- Crossover Symmetry Activation (while wearing the Hip Circle)
- Crossover Symmetry Plyometrics (while wearing the Hip Circle)

Strength Training:
Power Snatch (5x3):
- 45x 5, 95x 4, 135x 3, 185x 2, 225x 0, 187.5x 3, 3, 2, 2, 2

Snatch High Pull (5x3 at 135% of PS work sets):
- 253x 3, 3, 2, 2, 2

Hang Power Snatch (5x5 at 100 lbs less than SHP weight):
- 153x 5, 5, 4, 4, 4

Conditioning:
5 Rounds (not really for time, just keep moving):
- 10 KB Swings @ 70 lbs
- 20 Alternating Overhead Reverse Lunges (snatch grip) @ 45

Crossover Symmetry:
- 1 Round of Recovery

Wednesday 3.30.16

Warm Up:
- Crossover Symmetry Activation
- Dynamic mobility for shoulders and hips
- Chin/ Dips Warm Up:  0x5, 15x 4, 25x 3, 35x 2, 45x 1

Strength Training:
Chin Ups and Ring Dips Superset (50 reps or 10x5, whichever comes first):
- Chin Ups:  7x5, 3x4, 1x3
- Ring Dips:  7x5, 3x5, 1x3

Arms Superset:
- Overhead DB Extensions @ 45:  Skipped this week (last week was 45x 11, 11, 10)
- Hammer Curls @ 45:  Skipped this week (last week was 45x 11, 11, 10)

Crossover Symmetry:
- 1 Round of Iron Scap

Mobility:
- Skipped this week (last week was 20:00 for shoulders)

Tuesday 3.29.16

Rest day.

Monday 3.28.16

Warm Up:
- Crossover Symmetry Activation
- Dynamic mobility for hips and hamstrings

Strength Training:
Front Squat/ Back Squat:
- 45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3

Front Squats (5x3):
- 260x 3, 3, 3, 2, 2

Back Squats (3x5):
- 275x 2, 315x 1, 320x 5, 5, 4

Crossover Symmetry:
- 1 round of Recovery

Conditioning:
Tabata Mash Up:
- KB Swings @ 70: 12
- Air Squats:  14

Sunday 3.27.16

Warm Up:
- Crossover Symmetry Activation
- Dynamic mobility for shoulders

Shoulder Press/ Push Press (cleaned from the floor):
- 45x 6/6, 95x 5/5, 135x 4/4, 185x 3/3, 205x 0/2

Shoulder Press:
- 140x 10, 160x 8, 180x 6, 115x 17 (cleaned from the floor)

1-Arm KB Presses:
- 70x 6, 53x 8, 44x 10, 35x 17

Parallel Grip Chin Ups:
- 45x 6, 10x 5, 15x 4, 25x 3, 35x 2, 45x 1, 0x 10, 10, 10, 9, 8, 7, 6

Crossover Symmetry:
- 1 Round of Iron Scap

Conditioning:
- None

Saturday 3.26.16

Warm Up:
- Crossover Symmetry Activation (actually I forgot it today)
- Dynamic mobility for hips and hamstrings

Strength Training:
Sumo Deadlift/ Conventional Deadlift Warm Ups:
-45x 6/6, 135x 5/5, 225x 4/4, 315x 3/3, 405x 2/2, 495x 1/1

Sumo Deadlift (5x3 or 15 reps total):
- 425x 3, 2, 2, 2, 2, 1, 1, 1, 1

Seated Calf Raises (warm up, then 5x10):
- 100x 12, 110x 10, 120x 8, 130x 6, 140x 4, 150x 2, 110x 10, 10, 10, 10, 10

Conventional Deadlift/ Hang Power Shrugs (5x 3/6 or 15/30 reps):
- 425x 3/6, 2/4, 2/4, 2/4, 2/4, 2/4, 2/4

Standing Calf Raises (5x10):
- 160x 10, 10, 10, 10, 10

Donkey Calf Raises (5x10):
- 120x 10, 10, 10, 10, 10

Crossover Symmetry:
- 1 Round of Recovery (but I forgot it today)

Conditioning:
- None

Friday 3.25.16

Warm Up:
- Dynamic mobility for shoulders
- Crossover Symmetry Activation

Strength Training:
Close Grip Bench Press (4x10):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1, 205x 10, 10, 10, 10 (5x8 @ 225 next week)

Landmine Rows (4x10):
- 50x 7, 75x 6, 100x 5, 125x 4, 150x 3, 175x 2, 200x 1, 145x 10, 10, 10, 10 (5x8 @ 160 next week)

Slingshot Close Grip Bench Press (4x10 @ 120% of earlier work sets):
- 245x 10, 10, 10, 10 (270 next week)

1-Arm Landmine Rows (4x10):
- 100x 10, 10, 10, 10, 10 (110 next week)

Arms Superset:
- Elbows Out DB Extensions @ 35x 13, 12, 12
- Seated DB Curls @ 35x 13, 12, 12

Crossover Symmetry:
- 1 Round of Iron Scap

Conditioning:
- None

Thursday 3.24.16

Warm Up:
- Dynamic mobility for hips and shoulder
- Crossover Symmetry Activation

Strength Training:
Power Snatch (5x3):
- 45x 5, 95x 4, 135x 3, 185x 2, 225x 0, 187.5x 3, 2, 2, 2, 2

Snatch High Pull (5x3 at 135% of PS work sets):
- 253x 3, 2, 2, 2, 2

Hang Power Snatch (5x5 at 100 lbs less than SHP weight):
- 153x 5, 4, 4, 4, 4

Crossover Symmetry:
- 1 Round of Iron Scap

Conditioning:
- None

Wednesday 3.23.16

Warm Up:
- Crossover Symmetry Activation
- Dynamic mobility for shoulders and hips
- (try a 5, 4, 3, 2, 1 warm up for chins/dips next week)

Strength Training:
Chin Ups and Ring Dips Superset (50 reps or 10x5, whichever comes first):
- Chin Ups:  5, 5, 5, 5, 5, 5, 4, 4, 4, 4, 4
- Ring Dips:  5, 5, 5, 5, 5, 5, 4, 4, 4, 4, 4

Arms Superset:
- Overhead DB Extensions @ 45:  11, 11, 10
- Hammer Curls @ 45:  11, 11, 10

Crossover Symmetry:
- 1 Round of Recovery

Mobility:
- 20:00 for shoulders

Tuesday 3.22.16

Warm Up:
- Crossover Symmetry Activation
- Dynamic mobility for hips and hamstrings

Strength Training:
Power Clean and Front Squats:
- 45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 1/1

Front Squats (5x3):
- 260x 3, 3, 2, 2, 2

Back Squats (3x5):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1, 320x 5, 4, 4

Crossover Symmetry:
- 1 round of Iron Scap

Conditioning:
- 10 50 yard sprints (done later in the afternoon).

Monday 3.21.16

Warm Up:
- Crossover Symmetry Activation
- Dynamic mobility for hips and shoulders

Strength Training:
Shoulder Press/ Push Press Warm Up:
- 45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 0/2, 250x 0/1

Shoulder Press (10, 8, 6, 15-20):
- 137.5x 10, 157.5x 8, 177.5x 6, 115x 16

Weighted Pull Ups (25 reps or 5x5):
- 0x5, 15x4, 25x3, 35x2, 45x1, 25x 5, 5, 5, 4, 3, 2, 1

Arnold Press and DB Lateral Raise Superset:
- Arnold Press @ 55: 12, 11, 11
- Lateral Raise @25:  12, 11, 11

Arms Superset:
- Cable Machine Triceps Push Down with Rope @ 50x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Cable Machine Curls with Rope @ 80x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (alternate sets with minimal rest)

Crossover Symmetry:
- Skipped for time

Conditioning:
- None

Sunday 3.20.16

Rest day.

Saturday 3.19.16

Warm Up:
- Crossover Symmetry Activation
- Dynamic mobility for hips and hamstrings

Strength Training:
Sumo Deadlift/ Conventional Deadlift Warm Ups:
-45x 6/6, 135x 5/5, 225x 4/4, 315x 3/3, 405x 2/2, 495x 1/1

Sumo Deadlift (5x3 or 15 reps total):
- 425x 2, 2, 2, 2, 2, 1, 1, 1, 1, 1

Conventional Deadlift/ Hang Power Shrugs (5x 3/6 or 15/30 reps):
- 425x 2/4, 2/4, 2/4, 2/4, 2/4, 2/4, 2/4, 1/2

Crossover Symmetry:
- 1 Round of Iron Scap

Calves and Abs Superset:
- GHD Sit Ups:  0x 14, 14, 14, 14, 14
- Donkey Calf Raises:  100x 14, 14, 14, 14, 14

Conditioning:
- None

Friday 3.18.16

Warm Up:
- Crossover Symmetry Activation
- Dynamic mobility for shoulders

Strength Training:
Close Grip Bench Press:
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1, 200x 10, 230x 8, 255x 6, 165x 20

Chest Supported Row:
0x 12, 25x 10, 45x 8, 70x 6, 90x 4, 115x 2, 135x 1, 145x 10, 155x 8, 165x 6, 115x 20

Dips and Chest Supported Row Superset:
- Dips +10x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Rows (supported grip) @ 135x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Arms Superset:
- DB Skull Crushers + Neutral Grip Press @35:  12/12, 12/12, 12/12
- Seated DB Curls @35:  12, 12, 12

Crossover Symmetry:
- 1 Round of Recovery

Conditioning:
- None

Thursday 3.17.16

Warm Up:
- Crossover Symmetry Activation
- Dynamic mobility for hips, hamstrings, and shoulders

Strength Training:
Power Snatches (5x3):
- 45x 5, 95x 4, 135x 3, 185x 2, 225x 0, 187.5x 2, 2, 2, 2, 2

Barbell Ab Rollouts:
- Skipped due to space at Gold's

Snatch High Pulls (5x3 @ 135% of power snatches):
- 253x 2, 2, 2, 2, 2

Single Leg Standing Calf Raises (5x8):
- Did machine calf raises since I was at Gold's.  200x 5x7 Last week was 10x 8, 8, 8, 8, 8 (15 next week)

Core Superset:
Ascending Ladder (1-10) of:
- 45 Degree Back/ Hip Extensions
- GHD Sit Ups (all reps of both slow and deliberate)

Crossover Symmetry:
- 1 round of Iron Scap

Conditioning:
- None

Wednesday 3.16.16

Rest day.

Tuesday 3.15.16

Warm Up:
- Crossover Symmetry Activation (skipped due to traveling)
- Dynamic mobility for hips and shoulders

Strength Training:
Shoulder Press/ Push Press Warm Up:
- 45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 0/2, 250x 0/1

Shoulder Press (60%x10, 70%x 8, 75%x 6, 50%x 15-20):
- 135x 10, 155x 8, 175x 6, 115x 15

Parallel Grip Chin Ups (10x5):
- 10x 5, alternating sets with shoulder press

Arnold Press (3x 10-15):
- 55x 11, 11, 11

Lateral Raises:
- 25x 11, 11, 11 (superset with Arnold Presses and matching reps)

Pull Ups:
- (skipped due to crowded gym.  Last week I did 6, 6, 5)

Arms Superset:
- Overhead Extensions @ 45x 11, 10, 10
- Hammer Curls @ 45x 11, 10, 10

Crossover Symmetry:
- Skipped due to traveling

Conditioning:
- None

Monday 3.14.16

Warm Up:
- Crossover Symmetry Activation (skipped because of travel)
- Dynamic mobility for hips and hamstrings

Strength Training:
Front Squat/ Back Squat Warm Ups:
- 45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3, 275x 2/2, 315x 1/1

Front Squats (5x3):
- 260x 3, 2, 2, 2, 2

Hanging Leg Raises:
- 6, 6, 6, 6, 5, 5, 5, 5, 5, 5 (in between first 10 sets of squats)

Back Squats (3x5):
- 320x 5, 4, 4

Seated Calf Raises (3x 15-20):
- 100x 16, 16, 16 (in between back squats)

Crossover Symmetry:
- Noe (traveling)

Conditioning:
- Tabata Squats
Score: 10

Sunday 3.13.16

Rest day.

Saturday 3.12.16

Warm Up:
- Crossover Symmetry Activation
- Dynamic mobility for hips and hamstrings

Strength Training:
Sumo Deadlift/ Conventional Deadlift Warm Ups (no belt):
- 135x 5/5, 225x 4/4, 315x 3/3, 405x 2/2, 495x 1/1

Sumo Deadlift (5x3):
- 420x 3, 3, 3, 3, 3 (Tore a callous on my hand so went to straps after the 2nd set.  425 next week)

Hanging Leg Raises (elbow support):
- 7, 7, 7, 6, 6, 6, 6, 6, 6, 6 (in between first 10 sets of deadlifts)

Conventional Deadlift/ Hang Power Shrugs):
- 420x 3/6, 3/6, 3/6, 3/6, 3/6 (425 next week)

Donkey Calf Raises (5x 10-15):
- 100x 13, 13, 13, 13, 13

Crossover Symmetry:
- 1 Round of Iron Scap

Conditioning:
- None

Friday 3.11.16

Warm Up:
- Dynamic Mobility for shoulders
- Crossover Symmetry Activation

Strength Training:
Weighted Dips (4x4):
- 0x 5, 25x 4, 50x 3, 75x 2, 91x 1, 67.5x 4, 4, 4, 3

1-Arm Landmine Rows (4x8):
- 50x 10, 75x 8, 100x 6, 125x 4, 150x 2, 175x 2, 110x 8, 8, 8, 6

Close Grip Bench Press (3x 8-10):
- 225x 9, 9, 9

Landmine Rows (3x 8-10):
- 145x 9, 9, 9

Arms Superset (3x 10-15):
- Seated DB Curls @ 35:  12, 12, 11
- Lying DB Extensions @ 35:  12, 12, 11

Crossover Symmetry:
- One round of Recovery

Conditioning:
- None

Thursday 3.10.16

Warm Up:
- Crossover Symmetry Activation
- Dynamic mobility for hips, hamstrings, and shoulders

Strength Training:
Power Snatches (5x3):
- 45x 5, 95x 4, 135x 3, 185x 2, 225x 0, 185x 3, 3, 3, 3, 3 (187.5 next week)

Barbell Ab Rollouts:
- 45x 5, 95x 4, 135x 3, 185x 2, 225x 0, 185x 3, 3, 3, 3, 3

Snatch High Pulls (5x3 @ 135% of power snatches):
- 250x 3, 3, 3, 3, 3 (253 next week)

Single Leg Standing Calf Raises (5x8):
- 10x 8, 8, 8, 8, 8 (15 next week)

Crossover Symmetry:
- 1 round of Iron Scap

Conditioning:
- None

Wednesday 3.09.16

Warm Up:
- Dynamic Mobility for shoulders, and hips
- Crossover Symmetry Activation

Strength Training:
- None

Conditioning:
5 Rounds or 20:00 (whichever comes first) of:
- 20 Push Ups
- 20 KB Swings @ 72 lbs
- 40 Alternating Reverse Lunges
Time:  16:00

Cool Down:
- Crossover Symmetry Iron Scap

Tuesday 3.08.16

Warm Up:
- Crossover Symmetry Activation
- Dynamic mobility for hips and shoulders

Strength Training:
Shoulder Press/ Push Press Warm Up:
- 45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 0/1, 250x 0/1

Shoulder Press (4x4):
- 207.5x 2, 1, 1, 1

Parallel Grip Chin Ups (25 reps in as few sets as possible):
- 0x 5, 25x 5, 45x 4, 4, 3, 3, 3, 3, 3, 2

Arnold Press (3x 10-15):
- 55x 11, 11, 10

Pull Ups:
- 6, 6, 5

Arms Superset:
- Overhead Extensions @ 45x 10, 10, 10
- Hammer Curls @ 45x 10, 10, 10

Crossover Symmetry:
- 1 Round of Recovery

Conditioning:
- None

Monday 3.07.16

Warm Up:
- Crossover Symmetry Activation
- Dynamic mobility for hips and hamstrings

Strength Training:
Front Squat/ Back Squat Warm Ups:
- 45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3, 275x 2/2, 315x 1/1

Front Squats (5x3):
- 257.5x 3, 3, 3, 3, 3 (260 next week)

Hanging Leg Raises:
- 6, 6, 6, 5, 5, 5, 5, 5, 5, 5 (in between first 10 sets of squats)

Back Squats (3x5):
- 320x 4, 4, 4

Seated Calf Raises (3x 15-20):
- 100x 16, 16, 15 (in between back squats)

Crossover Symmetry:
- One Round of Iron Scap

Conditioning:
- None

Sunday 3.06.16

Rest day.

Saturday 3.05.16

Warm Up:
- Crossover Symmetry Activation
- Dynamic mobility for hips and hamstrings

Strength Training:
Sumo Deadlift/ Conventional Deadlift Warm Ups:
- 135x 5/5, 225x 4/4, 315x 3/3, 405x 2/2, 495x 1/1

Sumo Deadlift (5x3):
- 420x 3, 3, 3, 3, 2

Hanging Leg Raises (From Dip Support):
- 7, 7, 6, 6, 6, 6, 6, 6, 6, 6 (in between first 10 sets of deadlifts)

Conventional Deadlift/ Hang Power Shrugs):
- 420x 3/6, 3/6, 3/6, 3/6, 2/4 (same reps as sumo for the heads, twice that many for the shrugs)

Donkey Calf Raises (5x 10-15):
- 100x 12, 12, 12, 12, 12

Crossover Symmetry:
- 1 Round of Iron Scap

Conditioning:
- None

Friday 3.04.16

Warm Up:
- Dynamic Mobility for shoulders
- Crossover Symmetry Activation

Strength Training:
Weighted Dips (4x4):
- 0x 6, 25x 5, 50x 4, 75x 3, 100x 2, 110x 1, 67.5x 4, 4, 3, 3

1-Arm Landmine Rows (4x8):
- 50x 12, 75x 10, 100x 8, 125x 6, 150x 4, 175x 2, 110x 8, 8, 6, 6

Close Grip Bench Press (3x 8-10):
- 225x 9, 9, 8

Landmine Rows (3x 8-10):
- 145x 9, 9, 8

Arms Superset (3x 10-15):
- Seated DB Curls @ 35:  12, 11, 11
- Lying DB Extensions @ 35:  12, 11, 11

Crossover Symmetry:
- One round of Recovery

Conditioning:
- None

Thursday 3.03.16

Warm Up:
- Crossover Symmetry Activation
- Dynamic mobility for hip and hamstrings

Strength Training:
Power Snatches (5x3):
- 45x 5, 95x 4, 135x 3, 185x 2, 225x 0, 185x 3, 3, 3, 3, 2

Barbell Ab Rollouts:
- 5, 4, 3, 2, 1, 3, 3, 3, 3, 2 (same weight, sets, and reps as power snatches)

Snatch High Pulls (5x3 @ 135% of power snatches):
- 250x 3, 3, 3, 3, 2

Single Leg Standing Calf Raises (5x8):
- 10x 8, 8, 8, 8, 7

Crossover Symmetry:
- 1 round of Iron Scap

Conditioning:
- None

Wednesday 3.02.16

Warm Up:
- Crossover Symmetry Activation

Strength Training:
- None

Conditioning:
20:00 AMRAP of:
- 10 Bulgarian Split Squats (Right Leg)
- 10 Bulgarian Split Squats (Left Leg)
- 15 KB Swings @ 72 lbs
- 10 Crossover Symmetry Movements (alternating between row, reverse fly, and pull down)
Score:  7 rounds even (not killing myself, just moving consistently)

Tuesday 3.01.16

Warm Up:
- Crossover Symmetry Activation
- Dynamic mobility for hips and shoulders

Strength Training:
Shoulder Press/ Push Press Warm Up:
- 45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 0/1, 250x 0/1

Shoulder Press (4x4):
- 207.5x 1, 1, 1, 1

Parallel Grip Chin Ups:
- 7, 7, 6, 6, 6, 6, 6, 6, 6, 6

Arnold Press (3x 10-15):
- 55x 11, 10, 10

Pull Ups:
- 6, 5, 5

Arms Superset:
- Overhead Extensions @ 40x 15, 15, 15 (45 next week)
- Hammer Curls @ 40x 15, 15, 15 (45 next week)

Crossover Symmetry:
- 1 Round of Recovery

Conditioning:
- None