Saturday 12.31.16 (Back Off Week)

Warm Up:
- Not much, got right to lifting

Strength Training:
Reverse Grip/ Close Grip Bench Press (5x 5/5):
- Warm Ups:  65x 5/5, 115x 4/4, 155x 3/3, 205x 2/2, 245x 1/1
- Work Sets:  205x 5/5, 5/5, 5/5, 5/5, 5/5

Supinated Grip Row/ Barbell Row (5x 5/5):
- Warm Ups:  65x 5/5, 115x 4/4, 155x 3/3, 205x 2/2, 245x 1/1
- Work Sets:  205x 5/5, 5/5, 5/5, 5/5, 5/5

Arms Superset:

- Skull Crushers:  100x 10, 10, 10, 10, 10

- DB Curls w/ Fat Gripz:  35x 10, 10, 10, 10, 10

Band Face Pulls:

- Green x 50 (27, 23)

Friday 12.30.16 (Back Off Week)

Rest day.  Played golf and bowled so my back felt pretty tired and I decided to take the unplanned rest day.

Thursday 12.29.16 (Back off Week)

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Pull Ups (5x10):
- Warm Ups:  0x 5, 20x 4, 40x 3, 60x 2, 80x 1
- Work Sets:  0x 5/5, 5/5, 5/5, 5/5, 5/5 (strict/ band assisted with two reds)

1-Arm DB Overhead Press (5x10):
- 20x 10, 25x 10, 30x 10, 35x 10, 40x 10, 45x 10, 50x 10, 55x 10, 60x 10, 65x 10

Shoulders and Arms Finisher Circuit (50 reps each):
- DB Lateral Raise: 20x 25, 15, 10
- Barbell Curl:  45x 25, 15, 10
- Barbell Overhead Extension:  45x 25, 15, 10
- Band Face Pull:  Green x 25, 15, 10

Conditioning:
KB Swings:
- 70x 50 reps unbroken

Wednesday 12.28.16 (Back Off Week)

Warm Up:
- Dynamic mobility for hips, spine, and hamstrings

Strength Training:
Overhead Squats (3x 10):
- 45x 5, 95x 4, 135x 3, 155x 2, 185x 1, 115x 10, 10, 10

Snatch Deadlifts (3x 10):
- 45x 5, 135x 4, 225x 3, 315x 2, 405x 1, 225x 10, 10, 10

Overhead Shrugs, Press Grip (4x 10):
- 160x 10, 10, 10

Jump Rope:
- 1225 singles (5 sets of 65 and 15 sets of 60)

Conditioning:
KB Swings @ 70 lbs:
- 50 reps unbroken

Recovery:
Band Face Pulls:
- Green x 50 (26-15-9)

Tuesday 12.27.16 (Back Off Week)

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Chin Ups (5x 10):
- Warm Ups:  0x5, 20x 4, 40x 3, 60x 2, 80x 1
- Work Sets:  0x 5/5, 5/5, 5/5, 5/5, 5/5 (unweighted/ band assisted with two red bands)

Bar Dips (5x 10):
- Warm Ups:  0x 5, 25x 4, 50x 3, 75x 2, 100x 1
- Work Sets::  5x 10, 10, 10, 10, 10

Arms Superset (5x 10):
- Incline Hammer Curls w/ Super Fat Gripz:  30x 10, 10, 10, 10, 10
- Standing Overhead Barbell Extension:  100x 10, 10, 10, 10, 10

Conditioning:
KB Swings @ 70 lbs:
- 50 unbroken

Recovery:
Band Face Pulls:
- Green Band x 50 reps (25-15-10)

Monday 12.26.16 (Back off Week)

Back off week...

Warm Up:
- Dynamic mobility drills

Strength Training:
Back Squats (3x10):
- 45x 9, 135x 7, 225x 5, 315x 3, 355x 1, 230x 10, 10, 10

Sumo Deadlift (3x10):
- 135x9, 225x7, 315x5, 405x3, 495x1, 360x 10, 10, 10

Barbell Shrugs Behind the Back (4x10):
- 345x 10, 10, 10, 10

Jump Rope:
- 1220 singles (4 set of 65 and 16 sets of 60)

Conditioning:
KB Swings @ 70 lbs:
- 50 unbroken

Sunday 12.25.16

Rest day.

Saturday 12.24.16

Warm Up:
- Crossover Symmetry Activation (skipped)

Strength Training:
Warm Up Sets:
- Close/ Reverse Grip Bench:  45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3
- Row / Supinated Grip Row:  45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3

Superset #1 (3x5):
- Close Grip Bench Press: 270x 5, 5, 5
- Barbell Row: 270x 5, 5, 5

Superset #2 (3x10):
- Reverse Grip Bench Press: 195x 10, 10, 10
- Supinated Grip Barbell Row: 195x 10, 10, 10

Superset #3 (3x15):
- Skull Crushers:  100x 15, 15, 15
- Standing Alternating DB Culrs w/ Fat Gripz:  35x 14, 14, 14

Conditioning:
KB Swings:
- 70x 50 reps unbroken

Recovery:
- Band Push Downs, Curls, and Pull Aparts: 44 reps of each

Friday 12.23.16

Warm Up:
- Dynamic mobility drills

Strength Training:
Front Squats (Paused, 3x 2-3):
- 65x 7, 115x 6, 155x 5, 205x 4, 240x 3, 3, 3

Front Rack Step Ups (3x 5-6):
- 85x 6, 6, 6

Deadlifts (3x 2-3):
- 135x 9, 225x 7, 315x 5, 405x 3, 495x 1, 455x 3, 3, 3

Hang Clean Pulls (3x 4-5):
- 455x 5, 5, 5 (change to 3x10 shrugs)

Jump Rope:
- 1215 singles (3 sets of 65 and 17 sets of 60)

Conditioning:
KB Swings:
- 70x 50 reps unbroken

Thursday 12.22.16

Warm Up:
- Crossover Symmetry Activation (skipped today for time)

Strength Training:
Superset #1 (3x 4-5):
- Push Press:  65x 5, 115x 4, 155x 3, 155x 3, 205x 2, 245x 1, 205x 5, 5, 5
- Weighted Pull Ups:  0x5, 20x 4, 40x 3, 60x 2, 75x 1, 37.5x 5, 5, 5

Superset #2 (3x 9-10):
- Shoulder Press:  140x 10, 10, 10
- Band Assisted Wide Grip Pull Ups:  Blue and Red Band x 10, 10, 10

Superset #3 (3x 13-15):
- Seated DB Presses:  50x 14, 14, 14
- DB Lateral Raises:  20x 14, 14, 14

Conditioning:
KB Swings:
- 70x 50 reps unbroken

Recovery:
- Barbell Curls: 45x  43 (20-13-10)
- Overhead Extensions:  45x 43 (20-13-10, superest with curls)
- Band Pull Aparts:  Red band x 43 unbroken

Wednesday 12.21.16

Warm Up:
- Dynamic mobility for hips, spine, and hamstrings

Strength Training:
Paused Back Squat (3x 2-3):
- 45x 9, 135x 7, 225x 5, 315x 3, 350x 1, 290x 3, 3, 3

Bulgarian Split Squat (3x 5-8):
- 35x 6, 6, 6

Snatch Pulls (3x 2-3):
- 55x 9, 105x 8, 145x 7, 195x 6, 235x 5, 285x 4, 325x 3, 3, 3

Jump Rope:
- 1210 singles (2 sets of 65 and 18 sets of 60)

Conditioning:
KB Swings @ 70 lbs:
- 50 reps unbroken

Tuesday 12.20.16

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 5, 5, 5
- Weighted Dips: 0x5, 25x 4, 45x 3, 75x 2, 100x 1, 75x 5, 5, 5

Superset #2 (3x9-10):
- Assisted Chin Ups:  Blue and Red x 10, 10, 10
- Weighted Dips:  37.5x 10, 10, 10

Superset #3 (3x13-15):
- Incline Hammer Curls w/ Super Fat Gripz:  30x 14, 14, 14
- Standing Overhead Barbell Extension:  100x 15, 15, 15

Conditioning:
KB Swings @ 70 lbs:
- 50 unbroken

Recovery:
Band Push Downs, Curls, and Pull Aparts Circuit:
- 42 reps each

Monday 12.19.16

Warm Up:
- Dynamic mobility drills

Strength Training:
Reverse Barbell Lunges (3x4-5):
- 50x 6, 100x 5, 140x 4, 190x 3, 230x 2, 280x 1, 230x 5, 5, 5

Sumo Deadlift (3x2-3):
- 135x9, 225x7, 315x5, 405x3, 495x1, 455x 3, 3, 3

Barbell Shrugs Behind the Back (3x 9-10):
- 355x 10, 10, 10

Jump Rope:
- 1205 singles (1 set of 65 and 19 sets of 60)

Conditioning:
Sprints (incline, flying start):
- skipped

KB Swings @ 70 lbs:
- 50 unbroken

Sunday 12.18.16

Rest day.

Saturday 12.17.16

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
- Row / Supinated Grip Row:  45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3

Superset #1 (3x5):
- Close Grip Bench Press: 270x 5, 5, 4
- Barbell Row: 270x 5, 5, 4

Superset #2 (3x10):
- Reverse Grip Bench Press: 195x 10, 10, 9
- Supinated Grip Barbell Row: 195x 10, 10, 9

Superset #3 (3x15):
- Skull Crushers:  100x 15, 15, 14
- Standing Alternating DB Culrs w/ Fat Gripz:  35x 14, 14, 13

Conditioning:
KB Swings:
- 70x 50 reps unbroken

Recovery:
- Band Push Downs, Curls, and Pull Aparts: 76 reps (41-35)

Friday 12.16.16

Warm Up:
- Dynamic mobility drills

Strength Training:
Front Squats (Paused, 3x 2-3):
- 65x 7, 115x 6, 155x 5, 205x 4, 240x 3, 3, 2

Front Rack Step Ups (3x 5-6):
- 85x 6, 6, 5

Deadlifts (3x 2-3):
- 135x 9, 225x 7, 315x 5, 405x 3, 495x 1, 455x 3, 3, 2

Hang Clean Pulls (3x 4-5):
- 455x 5, 5, 4

Jump Rope:
- 1200 singles (20 sets of 60)

Conditioning:
KB Swings:
- 70x 50 reps unbroken

Thursday 12.15.16

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Superset #1 (3x 4-5):
- Push Press:  65x 5, 115x 4, 155x 3, 155x 3, 205x 2, 245x 1, 205x 5, 5, 4
- Weighted Pull Ups:  0x5, 20x 4, 40x 3, 60x 2, 75x 1, 37.5x 5, 5, 4

Superset #2 (3x 9-10):
- Shoulder Press:  140x 10, 10, 9
- Band Assisted Wide Grip Pull Ups:  Blue and Red Band x 10, 10, 9

Superset #3 (3x 13-15):
- Seated DB Presses:  50x 14, 14, 13
- DB Lateral Raises:  20x 14, 14, 13

Conditioning:
KB Swings:
- 70x 50 reps unbroken

Recovery:
Band Push Downs, Curls, and Pull Aparts Circuit:
- 75 (40-35)

Wednesday 12.14.16

Warm Up:
- Crossover Symmetry Activation- Skipped for time

Strength Training:
Paused Back Squat (3x 2-3):
- 45x 9, 135x 7, 225x 5, 315x 3, 350x 1, 290x 3, 3, 2

Bulgarian Split Squat (3x 5-8):
- 35x 6, 6, 5

Snatch Pulls (3x 2-3):
- 55x 9, 105x 8, 145x 7, 195x 6, 235x 5, 285x 4, 325x 3, 3, 2

Jump Rope:
- 1195 singles (19 set of 60 and 1 set of 55)

Conditioning:
KB Swings @ 70 lbs:
- 50 reps unbroken

Tuesday 12.13.16

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 5, 5, 4
- Weighted Ring Dips: 0x5, 20x 4, 40x 3, 60x 2, 75x 1, 37.5x 5, 5, 4

Superset #2 (3x9-10):
- Assisted Chin Ups:  Blue and Red x 10, 10, 9
- Weighted Bar Dips:  37.5x 10, 10, 9

Superset #3 (3x13-15):
- Alternating Incline Hammer Curls w/ Super Fat Gripz:  30x 14, 14, 13
- Standing Overhead Barbell Extension:  100x 15, 15, 14

Conditioning:
KB Swings @ 70 lbs:
- 50 unbroken

Recovery:
Band Push Downs, Curls, and Pull Aparts Circuit:
- 74 (39-35)

Monday 12.12.16

Warm Up:
- Dynamic mobility drills

Strength Training:
Reverse Barbell Lunges (3x4-5):
- 50x 6, 100x 5, 140x 4, 190x 3, 230x 2, 280x 1, 230x 5, 5, 4

Sumo Deadlift (3x2-3):
- 135x9, 225x7, 315x5, 405x3, 495x1, 455x 3, 3, 2

Barbell Shrugs Behind the Back (3x 9-10):
- 355x 10, 10, 9

Jump Rope:
- 1190 singles (18 sets of 60 and 2 sets of 55)

Conditioning:
Sprints (incline, flying start):
- 75 yards x 6

KB Swings @ 70 lbs:
- 50 unbroken

Sunday 12.11.16

Rest day and anniversary trip.

Saturday 12.10.16

Rest day and anniversary trip.

Friday 12.09.16

Rest day and anniversary trip.

Thursday 12.08.16

Warm Up:
- Dynamic mobility for hips, spine, and shoulders

Strength Training:
Deadlifts (3x 2-3):
- 135x 9, 225x 7, 315x 5, 405x 3, 495x 1, 455x 3, 2, 2

Close Grip Bench Press (3x 4-5):
- 45x 14, 95x 12, 135x 10, 185x 8, 225x 6, 270x 5, 4, 4

Incline DB Curls w/ Super Fat Gripz (3x 13-15):
- 30x 14, 13, 13

Skull Crushers (3x 14-15):
- 100x 15, 14, 14

Wednesday 12.07.16

Warm Up:
- Crossover Symmetry

Strength Training:
Superset #1 (3x 4-5):
- Push Press:  65x 5, 115x 4, 155x 3, 155x 3, 205x 2, 245x 1, 205x 5, 4, 4
- Weighted Pull Ups:  0x5, 20x 4, 40x 3, 60x 2, 75x 1, 37.5x 5, 4, 4

Superset #2 (3x 9-10):
- Shoulder Press:  140x 10, 9, 9
- Band Assisted Wide Grip Pull Ups:  Blue and Red Band x 10, 9, 9

Superset #3 (3x 13-15):
- Seated DB Presses:  50x 14, 13, 13
- DB Lateral Raises:  20x 14, 13, 13

Recovery:
Band Push Downs, Curls, and Pull Aparts Circuit:
- 73 (38-35)

Tuesday 12.06.16

Warm Up:
- Crossover Symmetry Activation- Skipped for time

Strength Training:
Power Snatch (3x 2-3):
- 45x 6, 95x 5, 135x 4, 165x 3, 2, 2

Snatch High Pulls (3x 3-4):
- 235x 4, 3, 3

Hang Snatch Pulls (3x 4-5):
- 325x 5, 4, 4

Paused Back Squats (3 seconds down, pause, fast up for 3x 2-3):
- 135x 5, 225x 4, 290x 3, 2, 2

Bulgarian Split Squats (3x5-8):
- 35x 6, 5, 5

Jump Rope:
- 1185 singles (17 set of 60 and 3 sets of 55)

Conditioning:

Monday 12.05.16

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 5, 4, 4
- Weighted Ring Dips: 0x5, 20x 4, 40x 3, 60x 2, 75x 1, 37.5x 5, 4, 4

Superset #2 (3x9-10):
- Assited Chin Ups:  Blue and Red x 10, 9, 9
- Weighted Bar Dips:  37.5x 10, 9, 9

Superset #3 (3x13-15):
- Alternating Incline Hammer Curls w/ Super Fat Gripz:  30x 14, 13, 13
- Standing Overhead Barbell Extension:  100x 15, 14, 14

Recovery:
Band Push Downs, Curls, and Pull Aparts Circuit:
- 72 (37-35)

Sunday 12.04.16

Warm Up:
- Dynamic mobility drills

Strength Training:
Reverse Barbell Lunges (3x4-5):
- 50x 6, 100x 5, 140x 4, 190x 3, 230x 2, 280x 1, 230x 5, 4, 4

Sumo Deadlift (3x2-3):
- 135x9, 225x7, 315x5, 405x3, 495x1, 455x 3, 2, 2

Barbell Shrugs Behind the Back (3x 9-10):
- 355x 10, 9, 9

Jump Rope:
- 1180 singles (16 sets of 60 and 4 sets of 55)

Conditioning:
Sprints (flying start):
- Skipped for time

Tabata KB Swings @ 70 lbs:
- Skipped for time

Saturday 12.03.16

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
- Row / Supinated Grip Row:  45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3

Superset #1 (3x5):
- Close Grip Bench Press: 270x 4, 4, 4
- Barbell Row: 270x 4, 4, 4

Superset #2 (3x10):
- Reverse Grip Bench Press: 195x 9, 9, 9
- Supinated Grip Barbell Row: 195x 9, 9, 9

Superset #3 (3x15):
- Skull Crushers:  100x 14, 14, 14
- Standing Alternating DB Culrs w/ Fat Gripz:  35x 13, 13, 13

Recovery:
- Band Push Downs, Curls, and Pull Aparts: 71 reps (36-35)

Friday 12.02.16

Warm Up:
- Dynamic mobility drills

Strength Training:
Front Squats (Paused, 3x 2-3):
- 60x 7, 110x 6, 150x 5, 200x 4, 240x 2, 2, 2

Front Rack Step Ups (3x 5-6):
- 85x 5, 5, 5

Deadlifts (3x 2-3):
- 135x 9, 225x 7, 315x 5, 405x 3, 495x 1, 455x 2, 2, 2

Hang Clean Pulls (3x 4-5):
- 455x 4, 4, 4

Jump Rope:
- 1175 singles (15 sets of 60 and 5 sets of 55)

Conditioning:
100 KB Swings for time:
- 70x 30-25-20-15-10
Time:  3:56

Thursday 12.01.16

Warm Up:
- Crossover Symmetry

Strength Training:
Superset #1 (3x 4-5):
- Push Press:  65x 5, 115x 4, 155x 3, 155x 3, 205x 2, 245x 1, 205x 4, 4, 4
- Weighted Pull Ups:  0x5, 20x 4, 40x 3, 60x 2, 75x 1, 37.5x 4, 4, 4

Superset #2 (3x 9-10):
- Shoulder Press:  140x 9, 9, 9
- Band Assisted Wide Grip Pull Ups:  Blue and Red Band x 9, 9, 9

Superset #3 (3x 13-15):
- Arnold Press:  50x 13, 13, 13
- DB Lateral Raises:  20x 13, 13, 13

Recovery:
- Band Push Downs:  70 (35-35)
- Band Curls:  70 (35-35)
- Band Pull Aparts:  70 (35-35)