Warm Up:
- Crossover Symmetry Activation
Strength Training:
Power Snatch (3x 2-3):
- 45x 6, 95x 5, 135x 4, 165x 2, 2, 2
Snatch High Pulls (3x 3-4):
- 235x 3, 3, 3
Hang Snatch Pulls (3x 4-5):
- 325x 4, 4, 4
Paused Back Squats (3 seconds down, pause, fast up for 3x 2-3):
- 135x 5, 225x 4, 290x 2, 2, 2
Bulgarian Split Squats (3x5-8):
- 35x 5, 5, 5
Jump Rope:
- 1170 singles (14 set of 60 and 6 sets of 55)
Conditioning:
Tabata KB Swings:
- 70x 13, 13, 12, 12, 12, 12, 12, 12 = 98 reps
11.30.2016
11.29.2016
Tuesday 11.29.16
Warm Up:
- Crossover Symmetry Activation
Strength Training:
Superset #1 (3x4-5):
- Weighted Chin Ups: 0x5, 20x 4, 40x 3, 60x 2, 75x 1, 37.5x 4, 4, 4
- Weighted Ring Dips: 0x5, 20x 4, 40x 3, 60x 2, 75x 1, 37.5x 4, 4, 4
Superset #2 (3x9-10):
- Assited Parallel Grip Chin Ups: Blue and Red x 9, 9, 9
- Weighted Bar Dips: 37.5x 9, 9, 9
Superset #3 (3x13-15):
- Alternating Incline DB Curls w/ Super Fat Gripz: 30x 13, 13, 13
- Standing Overhead Barbell Extension: 100x 14, 14, 14
Recovery:
- Band Push Downs: 69 (35-34)
- Band Curls: 69 (35-34)
- Band Pull Aparts: 69 (35-34)
- Crossover Symmetry Activation
Strength Training:
Superset #1 (3x4-5):
- Weighted Chin Ups: 0x5, 20x 4, 40x 3, 60x 2, 75x 1, 37.5x 4, 4, 4
- Weighted Ring Dips: 0x5, 20x 4, 40x 3, 60x 2, 75x 1, 37.5x 4, 4, 4
Superset #2 (3x9-10):
- Assited Parallel Grip Chin Ups: Blue and Red x 9, 9, 9
- Weighted Bar Dips: 37.5x 9, 9, 9
Superset #3 (3x13-15):
- Alternating Incline DB Curls w/ Super Fat Gripz: 30x 13, 13, 13
- Standing Overhead Barbell Extension: 100x 14, 14, 14
Recovery:
- Band Push Downs: 69 (35-34)
- Band Curls: 69 (35-34)
- Band Pull Aparts: 69 (35-34)
11.28.2016
Monday 11.28.16
Warm Up:
- Dynamic mobility drills
Strength Training:
Reverse Barbell Lunges (3x4-5):
- Warm Ups: 50x 6, 100x 5, 140x 4, 190x 3, 230x 2, 280x 1, 230x 4, 4, 4
Sumo Deadlift (3x2-3):
- 135x9, 225x7, 315x5, 405x3, 495x1, 455x 2, 2, 2
Barbell Shrugs Behind the Back (3x 9-10):
- 355x 9, 9, 9
Jump Rope:
- 1165 singles (13 sets of 60 and 7sets of 55)
Conditioning:
Sprints (flying start):
- 4x 20-yard sprints
- 3x 30-yard sprints
- 2x 40-yard sprints
- 1x 50-yard sprint
Tabata KB Swings @ 70 lbs:
- 12, 13, 12, 12, 12, 12, 12, 12= 97 reps
- Dynamic mobility drills
Strength Training:
Reverse Barbell Lunges (3x4-5):
- Warm Ups: 50x 6, 100x 5, 140x 4, 190x 3, 230x 2, 280x 1, 230x 4, 4, 4
Sumo Deadlift (3x2-3):
- 135x9, 225x7, 315x5, 405x3, 495x1, 455x 2, 2, 2
Barbell Shrugs Behind the Back (3x 9-10):
- 355x 9, 9, 9
Jump Rope:
- 1165 singles (13 sets of 60 and 7sets of 55)
Conditioning:
Sprints (flying start):
- 4x 20-yard sprints
- 3x 30-yard sprints
- 2x 40-yard sprints
- 1x 50-yard sprint
Tabata KB Swings @ 70 lbs:
- 12, 13, 12, 12, 12, 12, 12, 12= 97 reps
11.26.2016
Saturday 11.26.16
Back off week...
Warm Up:
- Dynamic mobility
Strength Training:
Deadlifts (3x10):
- 135x 9, 225x 7, 315x 5, 405x 3, 495x 1, 355x 10, 10, 10 (16,725 lbs)
Shoulder Press:
- 45x 12, 95x 11, 135x 10, 10, 10, 10, 10, 10 (9685 lbs)
Power Snatch:
- 45x 9, 95x 7, 135x 5, 155x 3, 185x 1 (2395 lbs)
Overheard Shrugs (snatch grip):
- 45x 10, 95x 10, 135x 10, 185x 10 (6150 lbs)
Overhead Triceps Extensions (5x10):
- 95x 10, 10, 10, 10, 10 (4750 lbs)
DB Lateral Raises (5x10):
- 20x 10, 10, 10, 10, 10 (2000 lbs)
Total Weight Moved: 41,705 lbs
Total Weight Moved This Week: 237,980
Warm Up:
- Dynamic mobility
Strength Training:
Deadlifts (3x10):
- 135x 9, 225x 7, 315x 5, 405x 3, 495x 1, 355x 10, 10, 10 (16,725 lbs)
Shoulder Press:
- 45x 12, 95x 11, 135x 10, 10, 10, 10, 10, 10 (9685 lbs)
Power Snatch:
- 45x 9, 95x 7, 135x 5, 155x 3, 185x 1 (2395 lbs)
Overheard Shrugs (snatch grip):
- 45x 10, 95x 10, 135x 10, 185x 10 (6150 lbs)
Overhead Triceps Extensions (5x10):
- 95x 10, 10, 10, 10, 10 (4750 lbs)
DB Lateral Raises (5x10):
- 20x 10, 10, 10, 10, 10 (2000 lbs)
Total Weight Moved: 41,705 lbs
Total Weight Moved This Week: 237,980
11.25.2016
Friday 11.25.16
Back of week...
Warm Up:
- Dynamic Stretching for hips, spine, and shoulders
Strength Training:
Front Squat (3x10):
- 95x 7, 135x 5, 185x 3, 225x 1, 185x 10, 10, 10 (7670 lbs)
Front Rack Step Ups (3x10):
- 65x 10, 10, 10 (3900 lbs)
Pull Ups/ Band Pull Ups (40 lbs of band assistance):
- 5/5, 5/5, 5/5 (7200 lbs)
Parallel Grip Chin Ups/ Band P.G. Chin Ups (40 lbs of assistance):
- 5/5, 5/5, 5/5 (7200 lbs)
Chin Ups/ Band Chin Ups (40 lbs of band assistance):
- 5/5, 5/5, 5/5, 5/5 (9600 lbs)
Barbell Curls with Fat Gripz (3x15):
- 80x 15, 15, 15 (3600 lbs)
Total Weight Moved: 39,170 lbs
Warm Up:
- Dynamic Stretching for hips, spine, and shoulders
Strength Training:
Front Squat (3x10):
- 95x 7, 135x 5, 185x 3, 225x 1, 185x 10, 10, 10 (7670 lbs)
Front Rack Step Ups (3x10):
- 65x 10, 10, 10 (3900 lbs)
Pull Ups/ Band Pull Ups (40 lbs of band assistance):
- 5/5, 5/5, 5/5 (7200 lbs)
Parallel Grip Chin Ups/ Band P.G. Chin Ups (40 lbs of assistance):
- 5/5, 5/5, 5/5 (7200 lbs)
Chin Ups/ Band Chin Ups (40 lbs of band assistance):
- 5/5, 5/5, 5/5, 5/5 (9600 lbs)
Barbell Curls with Fat Gripz (3x15):
- 80x 15, 15, 15 (3600 lbs)
Total Weight Moved: 39,170 lbs
11.24.2016
Thursday 11.24.16
Back Off Week...
Warm Up:
- Dynamic mobility for hips
Strength Training:
Sumo Deadlift (3x10):
- 45x 11, 135x 9, 225x 7, 315x 5, 405x 3, 495x 1, 355x 10, 10, 10 (17,220 lbs)
Dips (10x 10):
- Bodyweight x 10x 10 (26,000 lbs)
Barbell Shrugs Behind the Back (4x10):
- 345x 10, 10, 10, 10 (13,800 lbs)
Skull Crushers (3x15):
- 100x 15, 15, 15 (4500 lbs)
Conditioning:
AMRAP in 10:00:
- 15-1 Push Ups: 15, 14, 13, 12, 11, 10, 9, 8, 7, 6= 105 reps (27,300 lbs)
- 1-15 KB Swings @ 70: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10= 55 reps (3850 lbs)
Total Weight Moved: 92,670
Warm Up:
- Dynamic mobility for hips
Strength Training:
Sumo Deadlift (3x10):
- 45x 11, 135x 9, 225x 7, 315x 5, 405x 3, 495x 1, 355x 10, 10, 10 (17,220 lbs)
Dips (10x 10):
- Bodyweight x 10x 10 (26,000 lbs)
Barbell Shrugs Behind the Back (4x10):
- 345x 10, 10, 10, 10 (13,800 lbs)
Skull Crushers (3x15):
- 100x 15, 15, 15 (4500 lbs)
Conditioning:
AMRAP in 10:00:
- 15-1 Push Ups: 15, 14, 13, 12, 11, 10, 9, 8, 7, 6= 105 reps (27,300 lbs)
- 1-15 KB Swings @ 70: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10= 55 reps (3850 lbs)
Total Weight Moved: 92,670
11.23.2016
Wednesday 11.23.16
Back-off Week...
Warm Up:
- Dynamic stretching for hips and hamstrings
Strength Training:
Back Squats (3x10):
- Warm Ups: 45x 8, 135x 6, 225x 4, 315x 1 (2385 lbs)
- Work Sets: 225x 10, 10, 10 (6750 lbs)
Bulgarian Split Squats (3x10):
- 25x 10, 10, 10 (18,600 lbs)
Standing Calf Raises (10x10):
- Unweighted x 10x 10 (26,000 lbs)
Landmine Rows (3x10):
- Warm Ups: 0x10, 25x 10, 50x 10, 75x 10, 100x 10, 125x 10, 150x 10 (8150 lbs)
- Work Sets: 150x 10, 10, 10 (5250 lbs)
Incline DB Curls with Super Fat Gripz (3x10):
- 35x 10, 10, 10 (2100 lbs)
Total Weight Moved: 64,435 lbs
Warm Up:
- Dynamic stretching for hips and hamstrings
Strength Training:
Back Squats (3x10):
- Warm Ups: 45x 8, 135x 6, 225x 4, 315x 1 (2385 lbs)
- Work Sets: 225x 10, 10, 10 (6750 lbs)
Bulgarian Split Squats (3x10):
- 25x 10, 10, 10 (18,600 lbs)
Standing Calf Raises (10x10):
- Unweighted x 10x 10 (26,000 lbs)
Landmine Rows (3x10):
- Warm Ups: 0x10, 25x 10, 50x 10, 75x 10, 100x 10, 125x 10, 150x 10 (8150 lbs)
- Work Sets: 150x 10, 10, 10 (5250 lbs)
Incline DB Curls with Super Fat Gripz (3x10):
- 35x 10, 10, 10 (2100 lbs)
Total Weight Moved: 64,435 lbs
11.19.2016
Saturday 11.19.16
Warm Up:
- Dynamic stretching for lats and hip flexors
Strength Training:
Front Squats (3-second negative, pause, explode up for 3x3):
- 105x 9, 145x 7, 195x 5, 232.5x 3, 3, 2 (4795 lbs)
Front Rack Step Ups (3x6, 20" box):
- 80x 6, 6, 5 (5780 lbs, 260 body weight)
Seated DB Arnold Presses:
- 40x 10 sets of 10 in between sets of the above (8000 lbs)
Deadlifts (3x3):
- WU: 135x9, 225x7, 315x5, 405x3, 495x1 (6075 lbs)
- Work Sets: 455x 3, 3, 2 (3640 lbs lbs)
Hang Clean Pulls (3x5):
- 455x 5, 5, 4 (6370 lbs)
DB Lateral Raises:
- 20x 10 sets of 10 in between sets of pulls (4000 lbs)
KB Swings:
- 70x 17, 17, 17, 16, 16 (5810 lbs)
Band Pull Aparts:
- 5x 20 in between sets of swings
Total Weight Moved: 44,470 lbs
Total Weight Moved This Week: 193,222.5 lbs
- Dynamic stretching for lats and hip flexors
Strength Training:
Front Squats (3-second negative, pause, explode up for 3x3):
- 105x 9, 145x 7, 195x 5, 232.5x 3, 3, 2 (4795 lbs)
Front Rack Step Ups (3x6, 20" box):
- 80x 6, 6, 5 (5780 lbs, 260 body weight)
Seated DB Arnold Presses:
- 40x 10 sets of 10 in between sets of the above (8000 lbs)
Deadlifts (3x3):
- WU: 135x9, 225x7, 315x5, 405x3, 495x1 (6075 lbs)
- Work Sets: 455x 3, 3, 2 (3640 lbs lbs)
Hang Clean Pulls (3x5):
- 455x 5, 5, 4 (6370 lbs)
DB Lateral Raises:
- 20x 10 sets of 10 in between sets of pulls (4000 lbs)
KB Swings:
- 70x 17, 17, 17, 16, 16 (5810 lbs)
Band Pull Aparts:
- 5x 20 in between sets of swings
Total Weight Moved: 44,470 lbs
Total Weight Moved This Week: 193,222.5 lbs
11.18.2016
Friday 11.18.16
Warm Up:
- Crossover Symmetry Activation
Strength Training:
Warm Up Sets:
- Close/ Reverse Grip Bench: 45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3 (5950 lbs)
- Row / Supinated Grip Row: 45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3 (5950 lbs)
Superset #1 (3x5):
- Close Grip Bench Press: 270x 5, 4, 4 (3510 lbs)
- Barbell Row: 270x 5, 4, 4 (3510 lbs)
Superset #2 (3x10):
- Reverse Grip Bench Press: 195x 10, 9, 9 (5460 lbs)
- Supinated Grip Barbell Row: 195x 10, 9, 9 (5460 lbs)
Superset #3 (3x15):
- Skull Crushers: 100x 15, 14, 14 (4300 lbs)
- Barbell Curls w/ Fat Gripz: 80x 15, 14, 14 (3440 lbs)
Recovery:
- Band Push Downs: 68 reps (34-34)
- Band Curls: 68 reps (34-34)
- Band Pull Aparts: 68 reps (34-34)
Total Weight Moved: (37,580 lbs)
- Crossover Symmetry Activation
Strength Training:
Warm Up Sets:
- Close/ Reverse Grip Bench: 45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3 (5950 lbs)
- Row / Supinated Grip Row: 45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3 (5950 lbs)
Superset #1 (3x5):
- Close Grip Bench Press: 270x 5, 4, 4 (3510 lbs)
- Barbell Row: 270x 5, 4, 4 (3510 lbs)
Superset #2 (3x10):
- Reverse Grip Bench Press: 195x 10, 9, 9 (5460 lbs)
- Supinated Grip Barbell Row: 195x 10, 9, 9 (5460 lbs)
Superset #3 (3x15):
- Skull Crushers: 100x 15, 14, 14 (4300 lbs)
- Barbell Curls w/ Fat Gripz: 80x 15, 14, 14 (3440 lbs)
Recovery:
- Band Push Downs: 68 reps (34-34)
- Band Curls: 68 reps (34-34)
- Band Pull Aparts: 68 reps (34-34)
Total Weight Moved: (37,580 lbs)
11.17.2016
Thursday 11.17.16
Warm Up:
- Crossover Symmetry Activation
Strength Training:
Power Snatch (3x3):
- 45x 6, 95x 5, 135x 4, 162.5x 3, 3, 3 (2747.5 lbs)
Snatch High Pulls (3x4):
- 232.5x 4, 4, 4 (2790 lbs)
Hang Snatch Pulls (3x5):
- 322.5x 5, 5, 5 (4837.5 lbs)
Paused Back Squats (3 seconds down, pause, fast up for 3x3):
- 135x 5, 225x 4, 285x 3, 3, 3 (4140 lbs)
Bulgarian Split Squats (3x8):
- 30x 7, 7, 7 (12,180 lbs, 260 bodyweight)
KB Swings:
- 70x 17, 17, 16, 16, 15 (5740 lbs)
Jump Rope:
- 1435 singles (12 set of 60 and 13 sets of 55)
Total weight moved: 32,435 lbs
- Crossover Symmetry Activation
Strength Training:
Power Snatch (3x3):
- 45x 6, 95x 5, 135x 4, 162.5x 3, 3, 3 (2747.5 lbs)
Snatch High Pulls (3x4):
- 232.5x 4, 4, 4 (2790 lbs)
Hang Snatch Pulls (3x5):
- 322.5x 5, 5, 5 (4837.5 lbs)
Paused Back Squats (3 seconds down, pause, fast up for 3x3):
- 135x 5, 225x 4, 285x 3, 3, 3 (4140 lbs)
Bulgarian Split Squats (3x8):
- 30x 7, 7, 7 (12,180 lbs, 260 bodyweight)
KB Swings:
- 70x 17, 17, 16, 16, 15 (5740 lbs)
Jump Rope:
- 1435 singles (12 set of 60 and 13 sets of 55)
Total weight moved: 32,435 lbs
11.16.2016
Wednesday 11.16.16
Warm Up:
- Crossover Symmetry Activation
Strength Training:
Warm Up Sets:
- Alternating Grip Chin Ups: 0x 5, 20x 4, 40x 3, 60x 2, 75x 1 (4295 lbs)
- Ring Dips: 0x 5, 20x 4, 40x 3, 60x 2, 75x 1 (4295 lbs)
Superset #1 (3x5):
- Parallel Grip Chin Ups: 37.5x 5, 5, 4 (4165 lbs)
- Weighted Ring Dips: 37.5x 5, 4, 4 (4165 lbs)
Superset #2 (3x10):
- Chin Ups: 0x 11, 10, 10 (8060 lbs)
- Weighted Bar Dips: 37.5x 10, 10, 9 (8627.5 lbs)
Superset #3 (3x15):
- Hammer Curls w/ Fat Gripz: 40x 14, 14, 13 (3280 lbs)
- Standing Overhead Barbell Extension: 97.5x 15, 15, 14 (4290 lbs)
Recovery:
- Band Press Downs: 67 (34-33)
- Band Curls: 67 (34-33)
- Band Pull Aparts: 67 (34-33)
Total Weight Moved: 41,177.5 lbs (body weight 260)
- Crossover Symmetry Activation
Strength Training:
Warm Up Sets:
- Alternating Grip Chin Ups: 0x 5, 20x 4, 40x 3, 60x 2, 75x 1 (4295 lbs)
- Ring Dips: 0x 5, 20x 4, 40x 3, 60x 2, 75x 1 (4295 lbs)
Superset #1 (3x5):
- Parallel Grip Chin Ups: 37.5x 5, 5, 4 (4165 lbs)
- Weighted Ring Dips: 37.5x 5, 4, 4 (4165 lbs)
Superset #2 (3x10):
- Chin Ups: 0x 11, 10, 10 (8060 lbs)
- Weighted Bar Dips: 37.5x 10, 10, 9 (8627.5 lbs)
Superset #3 (3x15):
- Hammer Curls w/ Fat Gripz: 40x 14, 14, 13 (3280 lbs)
- Standing Overhead Barbell Extension: 97.5x 15, 15, 14 (4290 lbs)
Recovery:
- Band Press Downs: 67 (34-33)
- Band Curls: 67 (34-33)
- Band Pull Aparts: 67 (34-33)
Total Weight Moved: 41,177.5 lbs (body weight 260)
Monday 11.14.16
Warm Up:
- Skipped general warm up
Strength Training:
Reverse Barbell Lunges (3x5):
- Warm Ups: 45x 6, 95x 5, 135x 4, 185x 3, 225x 2, 275x 1 (5130 lbs)
- Work Sets: 225x 5, 5, 5 (6750 lbs)
Sumo Deadlift (3x3):
- 135x9, 225x7, 315x5, 405x3, 495x1 (6075 lbs)
- Work Sets: 455x 3, 3, 2 (3640 lbs)
Barbell Shrugs Behind the Back (3x 10):
- 355x 10, 10, 9 (10,295 lbs)
KB Swings:
- 70x 17, 16, 16, 16, 16 (5670 lbs)
Jump Rope:
- 1430 singles (11 sets of 60 and 14 sets of 55)
Total Weight Moved: 37,560 lbs
- Skipped general warm up
Strength Training:
Reverse Barbell Lunges (3x5):
- Warm Ups: 45x 6, 95x 5, 135x 4, 185x 3, 225x 2, 275x 1 (5130 lbs)
- Work Sets: 225x 5, 5, 5 (6750 lbs)
Sumo Deadlift (3x3):
- 135x9, 225x7, 315x5, 405x3, 495x1 (6075 lbs)
- Work Sets: 455x 3, 3, 2 (3640 lbs)
Barbell Shrugs Behind the Back (3x 10):
- 355x 10, 10, 9 (10,295 lbs)
KB Swings:
- 70x 17, 16, 16, 16, 16 (5670 lbs)
Jump Rope:
- 1430 singles (11 sets of 60 and 14 sets of 55)
Total Weight Moved: 37,560 lbs
11.12.2016
Saturday 11.12.16
Warm Up:
- Crossover Symmetry Activation
Strength Training:
Warm Up Sets:
- Close/ Reverse Grip Bench: 45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3 (5950 lbs)
- Row / Supinated Grip Row: 45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3 (5950 lbs)
Superset #1 (3x5):
- Close Grip Bench Press: 270x 4, 4, 4 (3240 lbs)
- Barbell Row: 270x 4, 4, 4 (3240 lbs)
Superset #2 (3x10):
- Reverse Grip Bench Press: 195x 9, 9, 9 (5265 lbs)
- Supinated Grip Barbell Row: 195x 9, 9, 9 (5265 lbs)
Superset #3 (3x15):
- Skull Crushers: 100x 14, 14, 14 (4200 lbs)
- Barbell Curls w/ Fat Gripz: 80x 14, 14, 14 (3360 lbs)
Recovery:
- Band Push Downs: 66 reps (33-33)
- Band Curls: 66 reps (33-33)
- Band Pull Aparts: 66 reps (33-33)
Total Weight Moved: (33,554 lbs)
Total Weight for the week: 203,085 lbs
- Crossover Symmetry Activation
Strength Training:
Warm Up Sets:
- Close/ Reverse Grip Bench: 45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3 (5950 lbs)
- Row / Supinated Grip Row: 45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3 (5950 lbs)
Superset #1 (3x5):
- Close Grip Bench Press: 270x 4, 4, 4 (3240 lbs)
- Barbell Row: 270x 4, 4, 4 (3240 lbs)
Superset #2 (3x10):
- Reverse Grip Bench Press: 195x 9, 9, 9 (5265 lbs)
- Supinated Grip Barbell Row: 195x 9, 9, 9 (5265 lbs)
Superset #3 (3x15):
- Skull Crushers: 100x 14, 14, 14 (4200 lbs)
- Barbell Curls w/ Fat Gripz: 80x 14, 14, 14 (3360 lbs)
Recovery:
- Band Push Downs: 66 reps (33-33)
- Band Curls: 66 reps (33-33)
- Band Pull Aparts: 66 reps (33-33)
Total Weight Moved: (33,554 lbs)
Total Weight for the week: 203,085 lbs
11.11.2016
Friday 11.11.16
Warm Up:
- Dynamic stretching for lats and hip flexors
Strength Training:
Front Squats (3-second negative, pause, explode up for 3x3):
- 105x 9, 145x 7, 195x 5, 232.5x 3, 2, 2 (4562.5 lbs)
Front Rack Step Ups (3x6, 20" box):
- 80x 6, 5, 5 (2560 lbs)
Deadlifts (3x3):
- WU: 135x9, 225x7, 315x5, 405x3, 495x1 (6075 lbs)
- Work Sets: 455x 3, 2, 2 (3185 lbs lbs)
Hang Clean Pulls (3x5):
- 455x 5, 4, 4 (5915 lbs)
KB Swings:
- 70x 16, 16, 16, 16, 16 (5600 lbs)
Jump Rope:
- - 1425 singles (10 set of 60 and 15 sets of 55)
Total Weight Moved: 27,897.5 lbs
- Dynamic stretching for lats and hip flexors
Strength Training:
Front Squats (3-second negative, pause, explode up for 3x3):
- 105x 9, 145x 7, 195x 5, 232.5x 3, 2, 2 (4562.5 lbs)
Front Rack Step Ups (3x6, 20" box):
- 80x 6, 5, 5 (2560 lbs)
Deadlifts (3x3):
- WU: 135x9, 225x7, 315x5, 405x3, 495x1 (6075 lbs)
- Work Sets: 455x 3, 2, 2 (3185 lbs lbs)
Hang Clean Pulls (3x5):
- 455x 5, 4, 4 (5915 lbs)
KB Swings:
- 70x 16, 16, 16, 16, 16 (5600 lbs)
Jump Rope:
- - 1425 singles (10 set of 60 and 15 sets of 55)
Total Weight Moved: 27,897.5 lbs
11.10.2016
Thursday 11.10.16
Warm Up:
- Crossover Symmetry
Strength Training:
Superset #1 (3x5):
- Push Press: 65x 5, 1155x 44, 155x 3, 205x 2, 246x 1 (1606 lbs), 205x 5, 4, 4 (2665 lbs)
- Weighted Pull Ups: 0x5, 20x 4, 40x 3, 60x 2, 75x 1 (4295 lbs), 37.5x 5, 4, 4 (3867.5 lbs)
Superset #2 (3x10):
- Shoulder Press: 135x 10, 9, 9 (3780 lbs)
- Wide Grip Pull Ups: 0x 9, 8, 8 (6500 lbs)
Superset #3 (3x15):
- Arnold Press: 50x 13, 13, 13 (3900 lbs)
- DB Lateral Raises: 20x 13, 13, 13 (1560 lbs)
Recovery:
- Band Push Downs: 65 reps (33-32)
- Band Curls: 65 reps (33-32)
- Band Pull Aparts: 65 reps (33-32)
Total Weight Moved: 28,173.5 lbs (260 body weight)
- Crossover Symmetry
Strength Training:
Superset #1 (3x5):
- Push Press: 65x 5, 1155x 44, 155x 3, 205x 2, 246x 1 (1606 lbs), 205x 5, 4, 4 (2665 lbs)
- Weighted Pull Ups: 0x5, 20x 4, 40x 3, 60x 2, 75x 1 (4295 lbs), 37.5x 5, 4, 4 (3867.5 lbs)
Superset #2 (3x10):
- Shoulder Press: 135x 10, 9, 9 (3780 lbs)
- Wide Grip Pull Ups: 0x 9, 8, 8 (6500 lbs)
Superset #3 (3x15):
- Arnold Press: 50x 13, 13, 13 (3900 lbs)
- DB Lateral Raises: 20x 13, 13, 13 (1560 lbs)
Recovery:
- Band Push Downs: 65 reps (33-32)
- Band Curls: 65 reps (33-32)
- Band Pull Aparts: 65 reps (33-32)
Total Weight Moved: 28,173.5 lbs (260 body weight)
11.09.2016
Wednesday 11.09.16
Warm Up:
- Crossover Symmetry Activation
Strength Training:
Power Snatch (3x3):
- 45x 6, 95x 5, 135x 4, 162.5x 3, 3, 2 (2585 lbs)
Snatch High Pulls (3x4):
- 232.5x 4, 4, 3 (2557.5 lbs)
Hang Snatch Pulls (3x5):
- 322.5x 5, 5, 4 (4515 lbs)
Paused Back Squats (3 seconds down, pause, fast up for 3x3):
- 135x 5, 225x 4, 285x 3, 3, 2 (3855 lbs)
Bulgarian Split Squats (3x8):
- 25x 8, 8, 8 (13680 lbs, 260 bodyweight)
KB Swings:
- 70x 16, 16, 16, 16, 15 (5530 lbs)
Jump Rope:
- 1420 singles (9 set of 60 and 16 sets of 55)
Total weight moved: 32,722.5 lbs
- Crossover Symmetry Activation
Strength Training:
Power Snatch (3x3):
- 45x 6, 95x 5, 135x 4, 162.5x 3, 3, 2 (2585 lbs)
Snatch High Pulls (3x4):
- 232.5x 4, 4, 3 (2557.5 lbs)
Hang Snatch Pulls (3x5):
- 322.5x 5, 5, 4 (4515 lbs)
Paused Back Squats (3 seconds down, pause, fast up for 3x3):
- 135x 5, 225x 4, 285x 3, 3, 2 (3855 lbs)
Bulgarian Split Squats (3x8):
- 25x 8, 8, 8 (13680 lbs, 260 bodyweight)
KB Swings:
- 70x 16, 16, 16, 16, 15 (5530 lbs)
Jump Rope:
- 1420 singles (9 set of 60 and 16 sets of 55)
Total weight moved: 32,722.5 lbs
11.08.2016
Tuesday 11.08.16
Warm Up:
- Crossover Symmetry Activation
Strength Training:
Warm Up Sets:
- Alternating Grip Chin Ups: 0x 5, 20x 4, 40x 3, 60x 2, 75x 1 (4295 lbs)
- Ring Dips: 0x 5, 20x 4, 40x 3, 60x 2, 75x 1 (4295 lbs)
Superset #1 (3x5):
- Parallel Grip Chin Ups: 37.5x 5, 4, 4 (3867.5 lbs)
- Weighted Ring Dips: 37.5x 5, 4, 4 (3867.5 lbs)
Superset #2 (3x10):
- Chin Ups: 0x 11, 10, 9 (7800 lbs)
- Weighted Bar Dips: 37.5x 10, 9, 9 (8330 lbs)
Superset #3 (3x15):
- Hammer Curls w/ Fat Gripz: 40x 14, 13, 13 (3200 lbs)
- Standing Overhead Barbell Extension: 97.5x 15, 14, 14 (4192.5 lbs)
Recovery:
- Band Press Downs: 64 (32-32)
- Band Curls: 64 (32-32)
- Band Pull Aparts: 64 (32-32)
Total Weight Moved: 39,847.5 lbs (body weight 260)
- Crossover Symmetry Activation
Strength Training:
Warm Up Sets:
- Alternating Grip Chin Ups: 0x 5, 20x 4, 40x 3, 60x 2, 75x 1 (4295 lbs)
- Ring Dips: 0x 5, 20x 4, 40x 3, 60x 2, 75x 1 (4295 lbs)
Superset #1 (3x5):
- Parallel Grip Chin Ups: 37.5x 5, 4, 4 (3867.5 lbs)
- Weighted Ring Dips: 37.5x 5, 4, 4 (3867.5 lbs)
Superset #2 (3x10):
- Chin Ups: 0x 11, 10, 9 (7800 lbs)
- Weighted Bar Dips: 37.5x 10, 9, 9 (8330 lbs)
Superset #3 (3x15):
- Hammer Curls w/ Fat Gripz: 40x 14, 13, 13 (3200 lbs)
- Standing Overhead Barbell Extension: 97.5x 15, 14, 14 (4192.5 lbs)
Recovery:
- Band Press Downs: 64 (32-32)
- Band Curls: 64 (32-32)
- Band Pull Aparts: 64 (32-32)
Total Weight Moved: 39,847.5 lbs (body weight 260)
11.07.2016
Monday 11.07.16
Warm Up:
- Skipped general warm up
Strength Training:
Reverse Barbell Lunges (3x5):
- Warm Ups: 45x 6, 95x 5, 135x 4, 185x 3, 225x 2, 275x 1 (9930 lbs)
- Work Sets: 225x 5, 5, 4 (6300 lbs)
Sumo Deadlift (3x3):
- 135x9, 225x7, 315x5, 405x3, 495x1 (6075 lbs)
- Work Sets: 455x 2, 2, 2 (3185 lbs)
Barbell Shrugs Behind the Back (3x 10):
- 355x 10, 9, 9 (9940 lbs)
KB Swings:
- 70x 16, 16, 16, 15, 15 (5460 lbs)
Jump Rope:
- 1415 singles (8 sets of 60 and 17 sets of 55)
Total Weight Moved: 40,890 lbs
- Skipped general warm up
Strength Training:
Reverse Barbell Lunges (3x5):
- Warm Ups: 45x 6, 95x 5, 135x 4, 185x 3, 225x 2, 275x 1 (9930 lbs)
- Work Sets: 225x 5, 5, 4 (6300 lbs)
Sumo Deadlift (3x3):
- 135x9, 225x7, 315x5, 405x3, 495x1 (6075 lbs)
- Work Sets: 455x 2, 2, 2 (3185 lbs)
Barbell Shrugs Behind the Back (3x 10):
- 355x 10, 9, 9 (9940 lbs)
KB Swings:
- 70x 16, 16, 16, 15, 15 (5460 lbs)
Jump Rope:
- 1415 singles (8 sets of 60 and 17 sets of 55)
Total Weight Moved: 40,890 lbs
11.05.2016
Saturday 11.05.16
Warm Up:
- Crossover Symmetry Activation
Strength Training:
Warm Up Sets:
- Close/ Reverse Grip Bench: 45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3 (5950 lbs)
- Row / Supinated Grip Row: 45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3 (5950 lbs)
Superset #1 (3x5):
- Close Grip Bench Press: 267.5x 5, 5, 5 (4012.5 lbs)
- Barbell Row: 267.5x 5, 5, 5 (4012.5 lbs)
Superset #2 (3x10):
- Reverse Grip Bench Press: 190x 10, 10, 10 (5700 lbs)
- Supinated Grip Barbell Row: 190x 10, 10, 10 (5700 lbs)
Superset #3 (3x15):
- Skull Crushers: 97.5x 15, 15, 15 (4387.5 lbs)
- Barbell Curls w/ Fat Gripz: 77.5x 15, 15, 15 (3487.5 lbs)
Recovery:
- Band Push Downs: 63 reps (32-31)
- Band Curls: 63 reps (32-31)
- Band Pull Aparts: 63 reps (32-31)
Total Weight Moved: (39,200 lbs)
Total Weight for the week: 188,042.5 lbs
- Crossover Symmetry Activation
Strength Training:
Warm Up Sets:
- Close/ Reverse Grip Bench: 45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3 (5950 lbs)
- Row / Supinated Grip Row: 45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3 (5950 lbs)
Superset #1 (3x5):
- Close Grip Bench Press: 267.5x 5, 5, 5 (4012.5 lbs)
- Barbell Row: 267.5x 5, 5, 5 (4012.5 lbs)
Superset #2 (3x10):
- Reverse Grip Bench Press: 190x 10, 10, 10 (5700 lbs)
- Supinated Grip Barbell Row: 190x 10, 10, 10 (5700 lbs)
Superset #3 (3x15):
- Skull Crushers: 97.5x 15, 15, 15 (4387.5 lbs)
- Barbell Curls w/ Fat Gripz: 77.5x 15, 15, 15 (3487.5 lbs)
Recovery:
- Band Push Downs: 63 reps (32-31)
- Band Curls: 63 reps (32-31)
- Band Pull Aparts: 63 reps (32-31)
Total Weight Moved: (39,200 lbs)
Total Weight for the week: 188,042.5 lbs
11.04.2016
Friday 11.04.16
Warm Up:
- Dynamic stretching for lats and hip flexors
Strength Training:
Front Squats (3-second negative, pause, explode up for 3x3):
- WU: 102.5x 6, 142.5x 5, 192.5x 4, 232.5x 2, 2, 2 (3492.5 lbs)
Front Rack Step Ups (3x6, 20" box):
- 65x 6, 6, 6 (2340 lbs)
Deadlifts (3x3):
- WU: 135x9, 225x7, 315x5, 405x3, 495x1 (6075 lbs)
- Work Sets: 455x 2, 2, 2 (2730 lbs lbs)
Hang Clean Pulls (3x5):
- 455x 4, 4, 4 (5460 lbs)
KB Swings:
- 70x 16, 16, 15, 15, 15 (5390 lbs)
Jump Rope:
- - 1410 singles (7 set of 60 and 18 sets of 55)
Total Weight Moved: 25,487.5 lbs
- Dynamic stretching for lats and hip flexors
Strength Training:
Front Squats (3-second negative, pause, explode up for 3x3):
- WU: 102.5x 6, 142.5x 5, 192.5x 4, 232.5x 2, 2, 2 (3492.5 lbs)
Front Rack Step Ups (3x6, 20" box):
- 65x 6, 6, 6 (2340 lbs)
Deadlifts (3x3):
- WU: 135x9, 225x7, 315x5, 405x3, 495x1 (6075 lbs)
- Work Sets: 455x 2, 2, 2 (2730 lbs lbs)
Hang Clean Pulls (3x5):
- 455x 4, 4, 4 (5460 lbs)
KB Swings:
- 70x 16, 16, 15, 15, 15 (5390 lbs)
Jump Rope:
- - 1410 singles (7 set of 60 and 18 sets of 55)
Total Weight Moved: 25,487.5 lbs
11.03.2016
Thursday 11.03.16
Warm Up:
- Crossover Symmetry
Strength Training:
Superset #1 (3x5):
- Shoulder Press: 45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 0/1, 162.5x 4, 4, 4 (4935 lbs)
- Weighted Pull Ups: 0x5, 20x 4, 40x 3, 60x 2, 75x 1, 37.5x 4, 4, 4 (7865 lbs)
Superset #2 (3x10):
- 1-Arm DB Press: 55x 10, 10, 10 (3300 lbs)
- Wide Grip Pull Ups: 0x 8, 8, 8 (6240 lbs)
Superset #3 (3x15):
- DB Press (Seated, Partials): 45x 15, 15, 15 (4050 lbs)
- DB Lateral Raises: 15x 15, 15, 15 (1350 lbs)
Recovery:
- Band Tricep Push Downs: 62 reps (34-24-4)
- Band Curls: 62 reps (34-24-4)
- Band Pull Aparts: 62 reps (34-24-4)
Total Weight Moved: 27,740 lbs (260 body weight)
- Crossover Symmetry
Strength Training:
Superset #1 (3x5):
- Shoulder Press: 45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 0/1, 162.5x 4, 4, 4 (4935 lbs)
- Weighted Pull Ups: 0x5, 20x 4, 40x 3, 60x 2, 75x 1, 37.5x 4, 4, 4 (7865 lbs)
Superset #2 (3x10):
- 1-Arm DB Press: 55x 10, 10, 10 (3300 lbs)
- Wide Grip Pull Ups: 0x 8, 8, 8 (6240 lbs)
Superset #3 (3x15):
- DB Press (Seated, Partials): 45x 15, 15, 15 (4050 lbs)
- DB Lateral Raises: 15x 15, 15, 15 (1350 lbs)
Recovery:
- Band Tricep Push Downs: 62 reps (34-24-4)
- Band Curls: 62 reps (34-24-4)
- Band Pull Aparts: 62 reps (34-24-4)
Total Weight Moved: 27,740 lbs (260 body weight)
Wednesday 11.02.16
Warm Up:
- Crossover Symmetry Activation
Strength Training:
Power Snatch (3x3):
- 45x 6, 95x 5, 135x 4, 162.5x 3, 2, 2 (2422.5 lbs)
Snatch High Pulls (3x4):
- 232.5x 4, 3, 3 (2325 lbs)
Hang Snatch Pulls (3x5):
- 322.5x 5, 4, 4 (4192.5 lbs)
Paused Back Squats (3 seconds down, pause, fast up for 3x3):
- 135x 5, 225x 4, 285x 3, 2, 2 (3570 lbs)
Bulgarian Split Squats (3x8):
- 25x 8, 8, 7 (1150 lbs)
KB Swings:
- 70x 16, 15, 15, 15, 15 (5320 lbs)
Jump Rope:
- 1405 singles (6 set of 60 and 19 sets of 55)
Total weight moved: 18,980 lbs
- Crossover Symmetry Activation
Strength Training:
Power Snatch (3x3):
- 45x 6, 95x 5, 135x 4, 162.5x 3, 2, 2 (2422.5 lbs)
Snatch High Pulls (3x4):
- 232.5x 4, 3, 3 (2325 lbs)
Hang Snatch Pulls (3x5):
- 322.5x 5, 4, 4 (4192.5 lbs)
Paused Back Squats (3 seconds down, pause, fast up for 3x3):
- 135x 5, 225x 4, 285x 3, 2, 2 (3570 lbs)
Bulgarian Split Squats (3x8):
- 25x 8, 8, 7 (1150 lbs)
KB Swings:
- 70x 16, 15, 15, 15, 15 (5320 lbs)
Jump Rope:
- 1405 singles (6 set of 60 and 19 sets of 55)
Total weight moved: 18,980 lbs
11.01.2016
Tuesday 11.01.16
Warm Up:
- Crossover Symmetry Activation
Strength Training:
Superset #1 (3x5):
- Parallel Grip Chin Ups: 0x 5, 20x 4, 40x 3, 60x 2, 75x 1 (4295 lbs), 37.5x 4, 4, 4 (3570 lbs)
- Weighted Ring Dips: 0x 5, 20x 4, 40x 3, 60x 2, 75x 1 (4295 lbs), 37.5x 4, 4, 4 (3570 lbs)
Superset #2 (3x10):
- Chin Ups: 0x 10, 10, 10 (7800 lbs)
- Weighted Bar Dips: 35x 10, 10, 10 (8850 lbs)
Superset #3 (3x15):
- Hammer Curls w/ Fat Gripz: 40x 13, 13, 13 (3120 lbs)
- Standing Overhead Barbell Extension: 97.5x 14, 14, 14 (4095 lbs)
Recovery:
- Band Press Downs: 61 (33-23-5)
- Band Curls: 61 (33-23-5)
- Band Pull Aparts: 61 (33-23-5)
Total Weight Moved: 39,595 lbs (body weight 260)
- Crossover Symmetry Activation
Strength Training:
Superset #1 (3x5):
- Parallel Grip Chin Ups: 0x 5, 20x 4, 40x 3, 60x 2, 75x 1 (4295 lbs), 37.5x 4, 4, 4 (3570 lbs)
- Weighted Ring Dips: 0x 5, 20x 4, 40x 3, 60x 2, 75x 1 (4295 lbs), 37.5x 4, 4, 4 (3570 lbs)
Superset #2 (3x10):
- Chin Ups: 0x 10, 10, 10 (7800 lbs)
- Weighted Bar Dips: 35x 10, 10, 10 (8850 lbs)
Superset #3 (3x15):
- Hammer Curls w/ Fat Gripz: 40x 13, 13, 13 (3120 lbs)
- Standing Overhead Barbell Extension: 97.5x 14, 14, 14 (4095 lbs)
Recovery:
- Band Press Downs: 61 (33-23-5)
- Band Curls: 61 (33-23-5)
- Band Pull Aparts: 61 (33-23-5)
Total Weight Moved: 39,595 lbs (body weight 260)
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