9.30.2016

Friday 9.30.16

Warm Up:
- skipped

Strength Training:
Deadlifts (3x3):
- 45x 11, 95x 10, 135x 9, 185x 8, 225x 7, 275x 6, 315x 5, 365x 4, 405x 3, 455x 2, 495x 1, 445x3, 3, 3

Hang Clean Pulls (3x5):
- 445x 5, 5, 5

Front Squats (3-second pauses, 3x3):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 3, 3

Jump Rope:
- 1340 singles (18 sets of 55 and 7 sets of 50)

9.29.2016

Thursday 9.29.16

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Superset 1 (4x4, 2:00 rest):
- Weighted Parallel Grip Pull Ups:  Skipped due to finger injury
- Weighted Ring Dips:  0x 5, 20x 4, 35x 3, 50x 2, 65x 1, 47.5x 4, 4, 4, 4
- Crossover Symmetry:  One Iron Scap movement between sets of dips

Superset 2 (4x8, 1:30 rest)
- Weighted Chin Ups (4x8): skipped due to finger injury
- Weighted Bar Dips (4x8): 30x 8, 7, 6, 5
- Landmine Shoulder Raises:  45x 10, 50x 10, 55x 10, 60x 10, 65x 8, 70x 6

Superset 3 (4x 12, 1:30 rest):
- DB Curls w/ Fat Gripz: 40x 11, 10, 10, 10
- Elbows Out DB Extensions w/ Fat Gripz:  40x 11, 10, 10, 10

Crossover Symmetry:
- Performed during the workout

9.28.2016

Wednesday 9.28.16

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Power Snatch (3x3):
- 45x 6, 95x 5, 135x 4, 160x 2, 2, 2

Snatch High Pulls (3x4):
- 185x 6, 225x 5, 230x 3, 3, 3

Snatch Deadlifts (3x5):
- 275x 7, 315x 6, 320x 4, 4, 4

Paused Back Squats (3-second pause for 3x3):
- 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 275x 4, 280x 2, 2, 2

Jump Rope:
- 1335 singles (17 sets of 55 and 8 sets of 50)

9.27.2016

Tuesday 9.27.16

Warm Up:
- Crossover Symmetry Activation

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

Shoulder Press (4x8):
- 140x 8, 8, 8, 7

Weighted Pull Ups (4x4):
- 0x 5, 20x 4, 35x 3, 50x 2, 65x 1, 47.5x 3, 2, 2, 2

1-Arm DB Press (4x8):
- 60x 8, 7, 7, 7

Wide Grip Pull Ups (4x8):
- 0x 6, 5, 5, 5

Overhead Barbell Extensions (4x12):
- 97.5x 12, 11, 11, 11

Hammer Curls with Fat Gripz (4x12):
- 40x 11, 10, 10, 10


9.26.2016

Monday 9.26.16

Warm Up:
- Skipped general warm up

Strength Training:
Sumo Deadlift (3x3):
- 135x 9, 185x 8, 225x 7, 275x 6, 315x 5, 365x 4, 405x 3, 455x 2, 495x1, 445x 3, 3, 3

Barbell Shrugs Behind the Back (3x 10):
- 340x 10, 10, 10 (345 next week)

Reverse Barbell Lunges (3x5):
- 45x 6, 95x 5, 135x 4, 185x 3, 225x 2, 275x 1, 220x 4, 4, 4

Jump Rope:
- 1330 singles (16 sets of 55 and 9 sets of 50)

Sunday 9.25.16

Rest day.

9.24.2016

Saturday 9.24.16

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Superset #1 (4x4):
- Close Grip Bench Press: 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 265x 4, 4, 3, 3
- Barbell Row: 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 265x 4, 4, 3, 3

Superset #2 (4x8):
- Slingshot Bench Press: 265x 8, 8, 7, 7
- Supinated Grip Barbell Row: 227.5x 8, 8, 7, 7

Superset #3 (4x 12):
- Skull Crushers:  100x 12, 12, 11, 11
- Barbell Curls w/ Fat Gripz:  85x 12, 12, 11, 11

9.23.2016

Friday 9.23.16

Warm Up:
- Hip Circle
- Jump Rope

Strength Training:
Deadlifts:
- 45x 11, 95x 10, 135x 9, 185x 8, 225x 7, 275x 6, 315x 5, 365x 4, 405x 3, 455x 2, 495x 1, 445x3, 3, 2

Hang Clean Pulls (3x5):
- 445x 5, 5, 4

Front Squats (3-second pauses, 3x3):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 3, 2

Jump Rope:
- 1325 singles (15 sets of 55 and 10 sets of 50)

9.22.2016

Thursday 9.22.16

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Superset 1 (4x4, 2:00 rest):
- Weighted Parallel Grip Pull Ups:  0x 5, 20x 4, 35x 3, 50x 2, 65x 1, 47.5x 2, 2, 2, 2
- Weighted Ring Dips:  0x 5, 20x 4, 35x 3, 50x 2, 65x 1, 47.5x 2, 2, 2, 2

Superset 2 (4x8, 1:30 rest)
- Weighted Chin Ups (4x8): 5x 8, 7, 6, 5
- Weighted Bar Dips (4x8): 30x 8, 7, 6, 5

Superset 3 (4x 12, 1:30 rest):
- DB Curls w/ Fat Gripz: 40x 10, 10, 10, 10
- Elbows Out DB Extensions w/ Fat Gripz:  40x 10, 10, 10, 10

Crossover Symmetry:
- Skipped today

9.21.2016

Wednesday 9.21.16

Warm Up:
- Hip Circle
- Jump Rope

Strength Training:
Power Snatch (3x3):
- 45x 6, 95x 5, 135x 4, 157.5x 3, 3, 3 (160 next week)

Snatch High Pulls (3x4):
- 185x 6, 225x 5, 227.5x 4, 4, 4 (230 next week)

Snatch Deadlifts (3x5):
- 275x 7, 315x 6, 317.5x 5, 5, 5 (320 next week)

Paused Back Squats (3-second pause for 3x3):
- 45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 275x 3, 3, 3 (280 next week)

Jump Rope:
- 1320 singles (14 sets of 55 and 11 sets of 50)

9.20.2016

Tuesday 9.20.16

Warm Up:
- Crossover Symmetry Activation

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

Shoulder Press (4x8):
- 140x 8, 8, 7, 7

Weighted Pull Ups (4x4):
- 0x 5, 20x 4, 35x 3, 50x 2, 65x 1, 47.5x 2, 2, 2, 2

1-Arm DB Press (4x8):
- 60x 7, 7, 7, 7

Wide Grip Pull Ups (4x8):
- 0x 5, 5, 5, 5

Overhead Barbell Extensions (4x12):
- 97.5x 11, 11, 11, 11

Hammer Curls with Fat Gripz (4x12):
- 40x 10, 10, 10, 10

KB Swings:
- 257 reps (7 sets of 11 and 18 sets of 10)

9.19.2016

Monday 9.19.16

Warm Up:
- Skipped general warm up

Strength Training:
Sumo Deadlift:
- 45x 11, 95x 10, 135x 9, 185x 8, 225x 7, 275x 6, 315x 5, 365x 4, 405x 3, 455x 2, 495x1, 445x 3, 3, 2

Barbell Shrugs Behind the Back (3x 10):
- 335x 10, 10, 10 (340 next week)

Reverse Barbell Lunges (3x5):
- 45x 6, 95x 5, 135x 4, 185x 3, 225x 2, 275x 1, 215x 5, 5, 5

Jump Rope:
- 1315 singles (13 sets of 55 and 12 sets of 50)

Sunday 9.18.16

Rest day.

Saturday 9.17.16

Rest day.

Friday 9.16.16

Rest day.

Thursday 9.15.16

Rest day.

9.14.2016

Wednesday 9.14.16

Warm Up:
- Hip Circle
- Jump Rope

Strength Training:
Power Snatch (3x3):
- 45x 6, 95x 5, 135x 4, 157.5x 3, 2, 2

Snatch High Pulls (3x4):
- 185x 6, 225x 5, 227.5x 4, 4, 3

Snatch Deadlifts (3x5):
- 275x 7, 315x 6, 317.5x 5, 5, 4

Paused Back Squats (3-second pause for 3x3):
- 45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 275x 3, 3, 2

Jump Rope:
- 1315 singles (13 sets of 55 and 12 sets of 50)

9.13.2016

Tuesday 9.13.16

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Shoulder Press (4x8):
- 45x 10, 95x 8, 135x 6, 137.5x 8, 8, 8, 8 (back to 4x4 push press next week)

Weighted Pull Ups (4x4):
- 0x 5, 20x 4, 35x 3, 47.5x 4, 4, 4, 3

1-Arm Plate Press (4x8):
- 45x 8, 55x 8, 8, 8 (back to 4x8 DB Press next week)

Wide Grip Pull Ups (4x8):
- 0x 5, 5, 5, 5

Arms Superset (3x12):
- Overhead Barbell Extensions: 95x 12, 12, 12, 12 (97.5 next week)
- KB Curls:  35x 12, 12, 12, 12 (back to DB curls with fat grips next week)

KB Swings:
- Skipped today

Monday 9.12.16

Warm Up:
- Hip Circle
- Jump Rope

Strength Training:
Sumo Deadlifts High Pull/ Sumo Deadlift:
- 45x 6/5, 95x 5/5, 135x4/5, 185x 3/5, 225x 2/5, 275x 1/5

Sumo Deadlifts (3x3):
- 315x 5, 365x 4, 405x 3, 455x 2, 495x1, 445x 3, 2, 2

Barbell Shrugs Behind the Back (3x 10):
- 330x 10, 10, 10 (335 next week)

Reverse Barbell Lunges (3x5):
- 95x 8, 135x 7, 185x 6, 217.5x 4, 4, 4

Jump Rope:
- 1310 singles (12 sets of 55 and 13 sets of 50)

Sunday 9.11.16

Rest day.

9.10.2016

Saturday 9.10.16

Warm Up:
- Crossover Symmetry Activation
- KB Swings

Strength Training:
Close Grip Bench Press (4x4):
- 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 265x 4, 3, 3, 3

Barbell Row (4x4):
- 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 265x 4, 3, 3, 3

Slingshot Bench Press (4x8):
- 265x 8, 7, 7, 7

Supinated Grip Barbell Row (4x8):
- 227.5x 8, 7, 7, 7

Arms Superset (4x 12):
- Skull Crushers:  95x 12, 12, 12, 12 (100 next week)
- Barbell Curls w/ Fat Gripz:  80x 12, 12, 12, 12 (85 next week)

KB Swings:
- 256 reps @ 70 lbs (6 sets of 11 and 19sets of 10)


9.09.2016

Friday 9.09.16

Warm Up:
- Hip Circle
- Jump Rope

Strength Training:
Clean High Pulls/ Deadlifts:
- 45x 6/5, 95x 5/5, 135x 4/5, 185x 3/5, 225x 2/5, 275x 1/5

Deadlifts (3x3):
- 315x 5, 365x 4, 405x 3, 455x 2, 495x 1, 445x 3, 2, 2

Hang Clean Pulls (3x5):
- 445x 5, 4, 4

Front Squats (3-second pauses, 3x3):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 2, 2

Jump Rope:
- 1305 singles (11 sets of 55 and 14 sets of 50)

9.08.2016

Thursday 9.08.16

Warm Up:
- Crossover Symmetry Activation
- KB Swings

Strength Training:
Weighted Parallel Grip Chin Ups (4x4):
- 0x 5, 20x 4, 35x 3, 50x 2, 65x 1, 47.5x 4, 4, 3, 3

Weighted Ring Dips (4x4):
- 0x 5, 20x 4, 35x 3, 50x 2, 65x 1, 47.5x 4, 4, 3, 3

Weighted Chin Ups (4x8):
- 5x 7, 7, 7, 7

Weighted Bar Dips (4x8):
- 30x 7, 7, 7, 7

Arms (4x 12):
- Hammer Curls w/ Fat Gripz: 35x 12, 12, 112, 11
- CS Band Overhead Extensions:  Orange Band x 12, 12, 12, 11

KB Swings:
- 255 reps (5 sets of 11 and 20 sets of 10)

9.06.2016

Tuesday 9.06.16

Warm Up:
- Hip Circle
- Jump Rope

Strength Training:
Power Snatch (3x3):
- 45x 5, 95x 4, 135x 3, 185x 2, 225x 0, 157.5x 3, 2, 2

Snatch High Pulls (3x4):
- 227.5x 4, 3, 3

Snatch Deadlifts (3x5):
- 317.5x 5, 4, 4

Paused Back Squats (3-second pause for 3x3):
- 45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 275x 3, 2, 2

Jump Rope:
- 1300 singles (10 sets of 55 and 15 sets of 50)

9.05.2016

Monday 9.05.16

Warm Up:
- Crossover Symmetry Activation
- KB Swings

Strength Training:
Shoulder Press/ Push Press:
- 45x 4/1, 95x 3/1, 135x 2/1, 185x 1/1, 225x 0/1
- Shoulder Press:  135x 8, 8, 8, 8 (137.5 next week)

Weighted Pull Ups:
- 0x 5, 20x 4, 35x 3, 50x 2, 65x 1, 47.5x 4, 4, 3, 3

1-Arm KB Press (4x8):
- 70x 8, 8, 7, 7

KB Rows (4x16):
- 0x 16, 16, 14, 14

Arms Superset (3x12):
- Skull Crushers @ 95 with Fat Gripz:  Skipped
- Barbell Curls @ 95 with Fat Gripz: Skipped

KB Swings:
- 254 reps @ 70 (4 sets of 11 and 21 sets of 10)

Crossover Symmetry:
- Skipped

Sunday 9.05.16

Rest day.

9.03.2016

Saturday 9.03.16

Warm Up:
- Hip Circle
- Jump Rope

Strength Training:
Sumo Deadlifts High Pull/ Sumo Deadlift:
- 45x 6/5, 95x 5/5, 135x4/5, 185x 3/5, 225x 2/5, 275x 1/5

Sumo Deadlifts (3x3):
- 315x 5, 365x 4, 405x 3, 455x 2, 495x1, 445x 2, 2, 2

Barbell Shrugs Behind the Back (3x 10):
- 325x 10, 10, 10 (330 next week)

Reverse Barbell Lunges (3x5):
- 95x 8, 135x 7, 185x 6, 215x 5, 5, 5 (217.5 next week)

Jump Rope:
- 1295 singles (9 sets of 55 and 16 sets of 50)

9.02.2016

Friday 9.02.16

Warm Up:
- Crossover Symmetry Activation
- KB Swings

Strength Training:
Close Grip Bench Press (4x4):
- 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 262.5x 4, 4, 4, 4 (265 next week)

Barbell Row (4x4):
- 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 262.5x 4, 4, 4, 4 (265 next week)

Slingshot Bench Press (4x8):
- 262.5x 8, 8, 8, 8 (265 next week)

Supinated Grip Barbell Row (4x8):
- 225x 8, 8, 8, 8 (227.5 next week)

Arms Superset (3x 12):
- Elbows Out DB Extensions:  50x 11, 11, 10
- DB Curls w/ Fat Gripz:  40x 11, 11, 10

KB Swings:
- 253 reps @ 70 lbs (3 sets of 11 and 22 sets of 10)

Crossover Symmetry:
- 1 Round of Iron Scap

9.01.2016

Thursday 9.01.16

Warm Up:
- Hip Circle
- Jump Rope

Strength Training:
Clean High Pulls/ Deadlifts:
- 45x 6/5, 95x 5/5, 135x 4/5, 185x 3/5, 225x 2/5, 275x 1/5

Deadlifts (3x3):
- 315x 5, 365x 4, 405x 3, 455x 2, 495x 1, 445x 2, 2, 2

Hang Clean Pulls (3x5):
- 445x 2, 2, 2

Front Squats (3-second pauses):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3

Jump Rope:
- 1290 singles (8 sets of 55 and 17 sets of 50)