Tuesday 5.31.16

Warm Up:
- Band Shoulder Pass Throughs
- Crossover Symmetry Activation
- Hip Circle Glute Activation

Strength Training:
Power Snatches/ Snatch Pulls:
- 45x 5/0, 95x 4/1, 135x 3/2, 185x 2/3, 225x F/5, 275x 0/5

Snatch Pulls (5x3):
- 280x 3, 3, 3, 3, 3

Back Squats (5x3):
- 76x 8, 126x 7, 166x 6, 216x 4, 256x 4,  306x 3, 346x 2, 396x 1, 330x 3, 3, 3, 3, 2

Standing Calf Raises (left/ right/ both):
- 9/9/9, 8/8/8, 8/8/8

Band Hip Thrusts:
- 13, 13, 13 (with purple band and hip circle)

Monday 5.30.16

Warm Up:
- Dynamic Mobility for shoulders

Strength Training:
1-Arm DB Press:
- 35x 10, 40x 10, 45x 10, 50x 10, 55x 10, 10, 10, 10, 10

Lat Pulldown:
- same reps as DB Press, with ascending weights

Behind the Neck Press (seated):
- 45x 10, 65x 10, 95x 10, 135x 10, 155x 8

Lat Pull Down (behind the neck):
- same reps as BTN press, ascending weights

Arms Super Set:
- Hammer Curls @ 45: 14, 14, 13
- Cable PressCable Pressdowns with Rope:  60x 14, 14, 15

Crossover Symmetry:
- Skipped due to time

Sunday 5.29.16

Rest day.

Saturday 5.28.16

Warm Up:
- Crossover Symmetry Activation
- Hip Circle Glute Activation

Strength Training:
Sumo Deadlifts (5x3):
- 45x 6, 135x 5, 225x 4, 315x 3, 405x 2, 495x 1, 430x 3, 3, 3, 3, 2

Standing Calf Raises (5x10):
- 180x 10, 9, 9, 9, 9 (alternating with lunges)

Donkey Calf Raises (5x10):
- 210x 10, 10, 10, 10, 10 (alternating with lunges, 220 next week)

Reverse Lunges (warm up to 120%, then 5x5):
- 50x5, 100x 5, 140x 5, 190x 5, 5, 5, 5, 5 (195 next week)

Seated Calf Raises (5x10):
- 130x 10, 10, 10, 10, 10 (135 next week)

Hammer Strength Shrugs (2-second pause at the top):
- 270x 10, 9, 9, 9, 9 (3 plates per side)

Frog Pumps with Hip Circle:
- 16, 16, 16, 16 (alternating with Crossover Symmetry Iron Scap)

Friday 5.27.16

Warm Up:
- Band Shoulder Pass-throughs
- SMR for shoulders, lats, biceps, and triceps
- Crossover Symmetry Activation
- Hip Circle Glute Activation

Strength Training:
Close Grip Bench Press (warm up to 120%, then 4x8):
- 52x 11, 102x 9, 142x 7, 192x 5, 232x 3, 282x 1, 235x 8, 8, 7, 7

Barbell Rows (warm up to 120%, then 4x8):
- 45x 11, 95x 9, 135x 7, 185x 5, 225x 3, 249x 1, 207.5x 8, 8, 7, 7

Slingshot Bench Press (normal grip, 3x8 @ 120% of close grip bench sets):
- 282x 8, 7, 7

Barbell Rows with Supinated Grip (3x 8):
- 207.5x 8, 7, 7

Arms and Superset (3x 15 or 45 total reps):
- Seated DB Curls @ 40x 10, 10, 10, 9, 6
- Elbows Out DB Extensions @ 40x 10, 10, 10, 9, 6

Crossover Symmetry:
- 1 Round of Iron Scap

Thursday 5.26.16

Warm Up:
- SMR for shoulders, lats, and pecs
- Crossover Symmetry Activation
- Hip Circle Glute Activation

Strength Training:
Power Cleans/ Clean High Pulls:
- 45x ,95x ,135x ,185x ,225x

Clean Pulls (3x3):
315x 3, 405x 2, 495x 1, 435x 3, 2, 2

Front Squats (Warm up to 120%, then 3x3):
- 60x 7, 150x 5, 240x 3, 330x 1, 275x 3, 2, 2

Standing Calf Raises:
- 17, 17, 17, 16, 16

Glute Bridges with Hip Circle:
- 17, 16, 16

Wednesday 5.25.16

Warm Up:
- Dynamic mobility for shoulders
- SMR for left shoulder, biceps, and lats
- Crossover Symmetry Activation

Strength Training:
Chin Ups and Ring Dips Superset (10x5, 1:00 rest between sets):
- Warm Ups: 0x5, 25x4, 50x3, 70x2, 90x1 (same weight/reps for chin and dips)
- Chin Ups:  5x 5, 5, 5, 5, 5, 5, 5, 5, 5, 5 (10 lbs next week)
- Ring Dips: 5x 5, 5, 5, 5, 5, 5, 5, 5, 5, 5 (10 lbs next week)

Arm Recovery:
- Orange CS Band Stretch Curls (knee level):  14, 14, 13
- Orange CS Band Skull Crushers (knee level):  14, 14, 13

Crossover Symmetry:
- 1 Round of Iron Scap

Mobility:
- Internal rotators of the shoulders

Tuesday 5.24.16

Warm Up:
- Band Shoulder Pass Throughs
- Crossover Symmetry Activation
- Hip Circle glute activation

Strength Training:
Back Squats (5x3):
- 75x 8, 125x 7, 165x 6, 215x 4, 255x 4,  305x 3, 345x 2, 395x 1, 330x 3, 3, 3, 2, 2

1-Arm DB Press (standing):
- 40x 8, 45x 7, 50x 6, 55x 5, 60x 4, 65x 3, 70x 2, 75x 1, 50x 10, 10, 10, 10, 10

Power Snatches/ Snatch High Pulls:
- 45x 5/0, 95x 4/1, 135x 3/2, 185x 2/3, 225x 0/5

Snatch Pulls (5x3, 1:00 rest):
- 275x 3, 3, 3, 3, 3

Band Hip Thrusts:
- 13, 13, 12 (with purple band and hip circle)

Monday 5.23.16

Unplanned rest day.

Sunday 5.22.16

Rest day.

Saturday 5.21.16

Warm Up:
- Crossover Symmetry Activation
- Hip Circle Drills

Strength Training:
Reverse Lunges (warm up to 120%, then 5x5):
- 48x 5, 98x 4, 138x 3, 188x 2, 228x 1, 190x 5, 5, 5, 5, 5 (195 next week)

Standing Calf Raises (5x10):
- 180x 9, 9, 9, 9, 9 (alternating with lunges)

Donkey Calf Raises (5x10):
- 200x 10, 10, 10, 10, 10 (alternating with lunges, 210 next week)

Sumo Deadlifts (5x3):
- 135x 5, 225x 4, 315x 3, 405x 2, 495x 1, 430x 3, 3, 3, 2, 2

Seated Calf Raises (5x10):
- 130x 10, 10, 10, 10, 9 (alternating with sumo deadlifts)

Frog Pumps with Hip Circle:
- 16, 16, 16, 16 (alternating with Crossover Symmetry Iron Scap)

Crossover Symmetry:
- 1 Round of Iron Scap

Friday 5.20.16

Warm Up:
- SMR for shoulders, lats, biceps, and triceps
- Crossover Symmetry Activation

Strength Training:
Close Grip Bench Press (warm up to 120%, then 4x8):
- 52x 11, 102x 9, 142x 7, 192x 5, 232x 3, 282x 1, 235x 8, 7, 7, 7

Barbell Rows (4x8):
- 45x 11, 95x 9, 135x 7, 185x 5, 225x 3, 275x 1, 207.5x 8, 7, 7, 7

Slingshot Bench Press (normal grip, 3x8 @ 120% of close grip bench sets):
- 282x 7, 7, 7

Barbell Rows with Supinated Grip (3x 8):
- 205x 8, 8, 8 (207.5 next week)

Arms and Superset (3x 12-15):
- Seated DB Curls @ 35x 15, 15, 15 (40 next week)
- Elbows Out DB Extensions @ 35x 15, 15, 15 (40 next week)

Crossover Symmetry:
- 1 Round of Iron Scap

Thursday 5.19.16

Warm Up:
- SMR for biceps, triceps, shoulders, and lats
- Crossover Symmetry Activation
- Hip Circle Squats 3x10
- Hip Circle Walks 3x10 in each direction

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

Power Cleans (3x3):
- 225x 1, 1, 1

Front Squats (up to 120%, then 3x5):
- 234x 3, 284x 2, 324x 1, 270x 4, 4, 4

Deadlift Warm Ups:
- 315x 3, 405x 2, 495x 1

Deadlifts and Barbell Power Shrugs (5x 3/6):
- 430x 3/6, 3/6, 3/6, 2/4, 2/4

Standing Calf Raises:
- 17, 17, 16, 16, 16 (alternating with deadlifts and Hang Clean Pulls)

Glute Bridges (with Hip Circle and feet elevated):
- 16, 16, 16

Wednesday 5.18.16

Warm Up:
- Dynamic mobility for shoulders
- SMR for left shoulder, biceps, and lats
- Crossover Symmetry Activation

Strength Training:
Chin Ups and Ring Dips Superset (10x5, 1:00 rest between sets):
- Warm Ups: 0x5, 25x4, 45x3, 65x2, 85x1 (same weight/reps for chin and dips)
- Chin Ups:  5x 5, 5, 5, 5, 5, 5, 5, 5, 4, 4
- Ring Dips: 5x 5, 5, 5, 5, 5, 5, 5, 5, 4, 4

Arm Recovery:
- Orange CS Band Stretch Curls (knee level):  14, 13, 13
- Orange CS Band Skull Crushers (knee level):  14, 13, 13

Crossover Symmetry:
- 1 Round of Iron Scap

Mobility:
- Internal rotators of the shoulders

Tuesday 5.17.16

Warm Up:
- Band Shoulder Pass Throughs
- Crossover Symmetry Activation
- Hip Circle glute activation

Strength Training:
Power Snatch (5x3):
- 50x 9, 100x 7, 140x 5, 190x 3, 3, 2, 2, 2

Snatch High Pulls (135% of PS Sets for 5x4):
- 256.5x 4, 4, 3, 3, 3

Back Squats (5x3):
- 70x 8, 120x 7, 160x 6, 210x 4, 250x 4,  300x 3, 340x 2, 390x 1, 330x 3, 3, 2, 2, 2

Band Hip Thrusts:
- 13, 12, 12 (with purple band and hip circle)

Standing Calf Raises (left/ right/ both):
- 8/8/8
- 8/8/8
- 8/8/8

Monday 5.16.16

Warm Up:
- Dynamic shoulder mobility
- Crossover Symmetry Activation

Strength Training:
Shoulder Press/ Push Press Warm Up (up to 135% of heaviest press set):
- 45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 0/2, 260x 0/1

Shoulder Press (10, 8, 6, 15-20):
- 152.5x 10, 172.5x 8, 192.5x 4, 130x 18

Weighted Pull Ups (25 reps or 5x5):
- 0x5, 20x4, 40x3, 55x2, 70x1, 27.5x 5, 5, 5, 5, 5 (30 next week)

1-Arm DB Overhead Press (3x10):
- 55x 10, 9, 9

Wide-Grip Lat Pulldown (3x10):
- 180x 10, 9, 9 (alternated with DB Press)

Arms Superset (3x 12-15):
- DB Hammer Curls @ 45x 14, 13, 13
- Push Ups: 14, 13, 13

Crossover Symmetry:
- One round of Iron Scap

Sunday 5.15.16

Rest day.

Saturday 5.14.16

Warm Up:
- Crossover Symmetry Activation
- 3 Rounds of Hip Circle work (10 steps each direction and 10 squats)

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 (used a green band all the way to 405)

Standing Calf Raises (5x10):
- 170x 10, 10, 10, 10, 10 (alternating with deadlift warm ups, 175 next week)

Sumo Deadlift (5x3):
- 430x 3, 3, 2, 2, 2

Donkey Calf Raises (5x10):
- 200x 10, 10, 10, 10, 9 (alternating with sumo deadlifts)

Conventional Deadlift/ Hang Power Shrugs (5x 3/6):
- 430x 3/6, 3/6, 2/4, 2/4, 2/4

Seated Calf Raises (5x10):
- 130x 10, 10, 10, 9, 9 (alternating with deadlift/shrugs)

Straight Leg Deadlift (3x 10-12):
- 225x 12, 12, 11 (alternating with first 3 CS drills)

Frog Pumps:
- With Hip Circle x 16, 16, 16, 15 (alternating with last 4 CS drills)

Crossover Symmetry:
- 1 Round of Recovery

Friday 5.13.16

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

Strength Training:
Close Grip Bench Press (warm up to 120%, then 4x8):
- 49x 11, 99x 9, 139x 7, 189x 5, 229x 3, 279x 1, 232.5x 8, 8, 8, 8 (235 next week)

Barbell Rows (4x8):
- 45x 11, 95x 9, 135x 7, 185x 5, 225x 3, 275x 1, 205x 8, 8, 8, 8 (207.5 next week)

Slingshot Bench Press (normal grip, 3x8 @ 120% of close grip bench sets):
- 279x 8, 8, 8 (282 next week)

Barbell Rows with Supinated Grip (3x 8):
- 205x 8, 8, 8 (207.5 next week)

Arms and Superset (3x 12-15):
- Seated DB Curls @ 35x 15, 15, 14
- Elbows Out DB Extensions @ 35x 15, 15, 14

Crossover Symmetry:
- 1 Round of Iron Scap

Thursday 5.12.16

Warm Up:
- Dynamic mobility for hips and shoulders
- Crossover Symmetry Activation
- 3 rounds of hip circle circuit (10 squats and 10 steps each direction)

Strength Training:
Power Snatch (5x3 with 1:30 rest):
- 45x 5, 95x 4, 135x 3, 185x 1- Stopped there because I was feeling beat up in my shoulders

Snatch High Pull (5x4 at 135% of PS work sets with 1:00 rest):
- Skipped

Hang Power Snatch (5x5 at 100 lbs less than SHP weight with 1:00 rest):
- Skipped

Snatch Grip Deadlift with a Shrug (added these instead of snatch work for today):
- 185x 5, 225x 5, 275x 5, 5, 5, 5, 5

Barbell Reverse Lunges (5x5, same weight as HPS):
- 45x 8, 95x 7, 135x 6, 185x 5, 5, 5, 5, 5 (added weight to a normal day due to reduced volume today)

Glute Bridges (with Hip Circle and feet elevated):
- 16, 16, 15 (alternate with the first three drills of CS Recovery)

Standing Calf Raises (5 sets, 2-second pauses, adding a rep each week):
- 0x 17, 16, 16, 16, 16 (alternate with the last 4 drills of CS Recovery)

Crossover Symmetry:
- 1 Round of Recovery

Wednesday 5.11.16

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

Strength Training:
Chin Ups and Ring Dips Superset (10x5, 1:00 rest between sets):
- Warm Ups: 0x5, 20x4, 40x3, 60x2, 80x1 (same weight/reps for chin and dips)
- Chin Ups:  5x 5, 5, 5, 5, 5, 5, 5, 4, 4, 4
- Ring Dips: 5x 5, 5, 5, 5, 5, 5, 5, 4, 4, 4

Arm Recovery:
- Orange CS Band Stretch Curls (knee level):  13, 13, 13
- Orange CS Band Skull Crushers (knee level):  13, 13, 13

Crossover Symmetry:
- 1 Round of Iron Scap

Mobility:
- Internal rotators of the shoulders

Tuesday 5.10.16

Warm Up:
- Crossover Symmetry Activation
- 3 Rounds of Hip Circle Drills (10 steps each direction and 10 air squats)

Strength Training:
Back Squat/ Front Squat Warm Up:
- 65x 8/1, 115x 7/1, 155x 6/1, 205x 5/1, 245x 4/1, 295x 3/1, 335x 2/1, 385x 1 BS

Back Squats (5x3):
- 330x 3, 2, 2, 2, 2

Front Squats (3x5):
- 265x 5, 5, 5 (270 next week)

Band Hip Thrusts:
- 12, 12, 12 (purple band and hip circle)

Frog Pumps:
- 17, 17, 16 (alternate with the first three CS drills)

Standing Calf Raises:
- 17, 17, 16 (alternate with the last 4 CS drills)

Crossover Symmetry:
- 1 Round of Recovery

Monday 5.09.16

Warm Up:
- Dynamic shoulder mobility
- Crossover Symmetry Activation

Strength Training:
Shoulder Press/ Push Press Warm Up (up to 135% of heaviest press set):
- 45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 0/2, 256.5x 0/1

Shoulder Press (10, 8, 6, 15-20):
- 150x 10, 170x 8, 190x 6, 125x 20 (go up 5 lbs on all sets)

Weighted Pull Ups (25 reps or 5x5):
- 0x5, 20x4, 35x3, 50x2, 65x1, 27.5x 5, 5, 5, 5, 4 (alternating between sets of presses)

1-Arm DB Overhead Press (3x10):
- 55x 9, 9, 9

Wide-Grip Lat Pulldown (3x10):
- 180x 9, 9, 9 (alternated with DB Press)

Arms Superset (3x 12-15):
- DB Hammer Curls @ 45x 13, 13, 13
- Push Ups: 13, 13, 13

Crossover Symmetry:
- One round of Iron Scap

Sunday 5.08.16

Rest day.

Saturday 5.07.16

Warm Up:
- Crossover Symmetry Activation
- 3 Rounds of Hip Circle work (10 steps each direction and 10 squats)

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

Standing Calf Raises (5x10):
- 170x 10, 10, 10, 10, 9 (alternating with deadlift warm ups)

Sumo Deadlift (5x3):
- 430x 3, 2, 2, 2, 2

Donkey Calf Raises (5x10):
- 200x 10, 10, 10, 9, 9 (alternating with sumo deadlifts)

Conventional Deadlift/ Hang Power Shrugs (5x 3/6):
- 430x 3/6, 2/4, 2/4, 2/4, 2/4

Seated Calf Raises (5x10):
- 130x 10, 10, 9, 9, 9 (alternating with deadlift/shrugs)

Straight Leg Deadlift (3x 10-12):
- 225x 12, 11, 11 (alternating with first 3 CS drills)

Frog Pumps:
- With Hip Circle x 16, 16, 15, 15 (alternating with last 4 CS drills)

Crossover Symmetry:
- 1 Round of Recovery

Friday 5.06.16

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

Strength Training:
Close Grip Bench Press (warm up to 120%, then 4x8):
- 49x 11, 99x 9, 139x 7, 189x 5, 229x 3, 279x 1, 232.5x 8, 8, 8, 7

Landmine Rows (4x8):
- 76x 11, 101x 9, 126x 7, 151x 5, 176x 3, 201x 1, 167.5x 8, 8, 8, 7

Slingshot Bench Press (normal grip, 3x8 @ 120% of close grip bench sets):
- 279x 8, 8, 7

1-Arm Landmine Rows (3x 8):
- 115x 8, 8, 7

Arms and Superset (3x 12-15):
- Seated DB Curls @ 35x 15, 14, 14
- Elbows Out DB Extensions @ 35x 15, 14, 14

Crossover Symmetry:
- 1 Round of Iron Scap

Thursday 5.05.16

Warm Up:
- Dynamic mobility for hips and shoulders
- Crossover Symmetry Activation
- 3 rounds of hip circle circuit (10 squats and 10 steps each direction)

Strength Training:
Power Snatch (5x3 with 1:30 rest):
- 45x 5, 95x 4, 135x 3, 185x 2, 225x 0, 190x 3, 2, 2, 2, 2

Snatch High Pull (5x4 at 135% of PS work sets with 1:00 rest):
- 256.5x 4, 3, 3, 3, 3

Hang Power Snatch (5x5 at 100 lbs less than SHP weight with 1:00 rest):
- 156.5x 5, 4, 4, 4, 4

Barbell Reverse Lunges (5x5, same weight as HPS):
- 45x 8, 95x 7, 135x 6, 156.5x 5, 4, 4, 4, 4

Glute Bridges (with Hip Circle and feet elevated):
- 16, 15, 15 (alternate with the first three drills of CS Recovery)

Standing Calf Raises (5 sets, 2-second pauses, adding a rep each week):
- 0x 16, 16, 16, 16, 16 (alternate with the last 4 drills of CS Recovery)

Crossover Symmetry:
- 1 Round of Recovery

Wednesday 5.04.16

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

Strength Training:
Chin Ups and Ring Dips Superset (10x5, 1:00 rest between sets):
- Warm Ups: 0x5, 20x4, 40x3, 60x2, 75x1 (same weight/reps for chin and dips)
- Chin Ups:  5x 5, 5, 5, 5, 5, 5, 4, 4, 4, 4
- Ring Dips: 5x 5, 5, 5, 5, 5, 5, 4, 4, 4, 4

Arm Recovery:
- Orange CS Band Stretch Curls (knee level):  13, 13, 12
- Orange CS Band Skull Crushers (knee level):  13, 13, 12

Crossover Symmetry:
- 1 Round of Iron Scap

Mobility:
- Internal rotators of the shoulders (alternating between CS drills, 1:00 holds)

Tuesday 5.03.16

Warm Up:
- Crossover Symmetry Activation
- 3 Rounds of Hip Circle Drills (10 steps each direction and 10 air squats)

Strength Training:
Back Squat/ Front Squat Warm Up:
- 60x 8/1, 110x 7/1, 150x 6/1, 200x 5/1, 240x 4/1, 290x 3/1, 330x 2/1, 380x 1 BS

Back Squats (5x3):
- 325x 3, 3, 3, 3, 3 (330 next week)

Front Squats (3x5):
- 265x 5, 5, 4

Band Hip Thrusts:
- 12, 12, 11 (purple band and hip circle)

Frog Pumps:
- 17, 16, 16 (alternate with the first three CS drills)

Standing Calf Raises:
- 17, 16, 16 (alternate with the last 4 CS drills)

Crossover Symmetry:
- 1 Round of Recovery

Monday 5.02.16

Warm Up:
- Dynamic shoulder mobility
- Crossover Symmetry Activation

Strength Training:
Shoulder Press/ Push Press Warm Up (up to 135% of heaviest press set):
- 45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 0/2, 256.5x 0/1

Shoulder Press (10, 8, 6, 15-20):
- 150x 10, 170x 8, 190x 5, 125x 18

Weighted Pull Ups (25 reps or 5x5):
- 0x5, 20x4, 35x3, 50x2, 65x1, 27.5x 5, 5, 5, 4, 4 (alternating between sets of presses)

1-Arm DB Overhead Press (3x10):
- 50x 10, 10, 10 (55 next week)

Wide-Grip Lat Pulldown (3x10):
- 175x 10, 10, 10 (alternated with DB Press, 180 next week)

Arms Superset (3x 12-15):
- DB Hammer Curls @ 45x 13, 13, 12
- OH Triceps Extensions (Cable machine) @ 90: 13, 13, 12

Crossover Symmetry:
- One round of Iron Scap

Sunday 5.01.16

Rest Day.