11.30.2017

Thursday 11.30.17

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Close Grip Bench Press (120%, then 3x5):
- 45x8, 95x7, 135x6, 185x5, 225x4, 275x3, 315x2, 355x1 (slingshot), 295x 3, 3, 3
- Band Face Pulls:  Black x 8, 7, 6, 5, 4, 3, 2, 1, 3, 3, 3

Weighted Dips (3x10):
- 50x 10, 9, 8, 3
- Band Face Pulls:  Green x 10, 9, 8, 3

Triceps amd Shoulders Giant Set (3x15):
- Skull Crushers: 85x 14, 13, 13, 5
- Elbows Out DB Extensions:  40x 14, 13, 13, 5
- Band Pull Aparts:  Red x 28, 26, 26, 10

Triceps and Shoulders Superset (3x25):
- Reverse Grip Skull Crushers:  55x 24, 23, 23, 5
- DB Lateral Raises:  20x 24, 23, 23, 5

11.29.2017

Wednesday 11.29.17

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

Strength Training:
Barbell Reverse Lunges (120%, then 3x6):
- 45x 6, 95x 5, 135x 4, 185x 3, 225x 2, 228x 1, 190x 6, 5, 5

Front Rack Step Ups (20" box, 3x9):
- 80x 9, 8, 8

DB Bulgarian Split Squats (3x12):
- 40's x 12, 11, 11

Finisher:
5 rounds of :30 seconds each:
- KB Swings @ 70 lbs
- Jump Rope Singles

11.28.2017

Tuesday 11.28.17

Warm Up:
- Dynamic mobility for spine and shoulders

Strength Training:
Barbell Rows (3x5):
- 60x 10, 110x 9, 150x 8, 200x 7, 240x 6, 290x 5, 5, 4, 1

Supinated Grip Barbell Rows (3x10):
- 240x 10, 10, 9, 1

Ring Rows (3x15 or 45 reps, 30" rings on a a 24" box):
- 0x 9, 8, 7, 6, 5, 5, 5

Upper Back Superset (3x10):
- Behind the Back Barbell Shrugs:  290x 10, 10, 9, 1
- Band Face Pulls:  Green Band x 10, 10, 9, 1

Standing DB Curls (3x15):
- 40x 15, 14, 14, 2

EZ Bar Reverse Curls (3x25):
- 50x 23, 22, 22, 8

11.27.2017

Monday 11.17.17

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

Strength Training:
Sumo Deadlifts (1 @ 120%, then 3x3):
- 45x 7, 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 540x 1, 455x 3, 3, 2

Back Squats (1 @ 120%, then 3x3):
- 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 275x 4, 315x 3, 365x 2, 400x 1, 335x 3, 3, 2

Finisher:
5 rounds of :30 seconds each:
- KB Swings @ 70 lbs
- Jump Rope Singles

Sunday 11.26.17

Rest day.

11.25.2017

Saturday 11.25.17

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Weighted Chin Ups and DB Presses:
- WCU:  0x5, 35x4, 70x3, 105x1, 60x 4, 3, 3, 3, 2
- DBP:  40x10, 50x10, 60x10, 70x 9, 8, 8, 5

Pull Ups and Standing Barbell Press:
- PU:  0x 8, 8, 8, 8, 7, 8
- SP:  145x 10, 10, 10

Pull Ups and Behind the Neck Seated Military Press:
- PU:  8, 7, 8
- MP:  120x 13, 13, 13, 6

Overhead Shrugs, DB Shrugs and Parallel Grip Chin Ups:
- OHS:  185x 10, 10, 10
- DBS:  135x 10, 10, 10
- PGCU:  0x 7, 7, 6, 5

DB lateral Raises and Band Pull Aparts:
- DBLR:  30x 15, 15, 15
- BPA:  Red Band x 15, 15, 15

Overhead DB Extensions and Seated DB Curls:
- OHDBE:  35x 14, 13, 13, 5
- SDBC:  35x 14, 13, 13, 5

Reverse Grip Cable Pushdowns and Band Face Pulls:
- RGCP:  115x 22, 21, 20, 12
- BFP:  Green Band x 22, 21, 20, 12

11.24.2017

Friday 11.24.17

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

Strength Training:
Deadlifts (3x3):
- 45x 7, 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 535x 1, 455x 3, 2, 2

Front Squats (3x3):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1, 255x 3, 2, 2

Core Superset (4x10):
- Reverse Hyper:  50x10, 70x10, 90x 10, 110x 10
- GHD Sit Ups:  10, 10, 10, 10

Donkey Calf Raises (3x15):
- 200x 15, 15, 15

Jump Rope:
- 5 rounds of :37 seconds with :30 rest

11.23.2017

Thursday 11.23.17

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Close Grip Bench Press (120%, then 3x10):
- 45x8, 95x7, 135x6, 185x5, 225x4, 275x3, 315x2, 354x1 (w/ Slingshot), 230x 10, 10, 10
- Face Pulls:  Orange CS Band x 8, 7, 6, 5, 4, 3, 2, 1, 10, 10, 10
- KB Swings:  70x 10 after each set

Dips (3x15):
- 0 x 15, 15, 15
- Face Pulls:  15, 15, 15
- KB Swings:  70x 10 after each set

Push Ups (narrow grip, 3x15):
- 0 x 15, 15, 15
- Face Pulls:  15, 15, 15
- KB Swings:  70x 10 after each set

Triceps (3x20 each):
- Elbows Out DB Extensions:  40x 20, 20, 20
- Seated Reverse Grip Pulldowns:  Red CS Band x 20, 20, 20
- Seated Face Pulls:  Orange CS Band x 20, 20, 20
- KB Swings:  70x 10 after each set

Shoulders (3x25):
- DB lateral Raises:  20x 25, 25, 25
- Band Reverse Flyes:  Yellow CS Band x 25, 25, 25
- KB Swings:  70x 10 after each set

*23 total sets of kb swings (230 reps)

Wednesday 11.22.17

Rest day.

11.21.2017

Tuesday 11.21.17

Warm Up:
- Dynamic mobility for spine and shoulders

Strength Training:
Barbell Rows (3x5):
- 60x 10, 110x 9, 150x 8, 200x 7, 240x 6, 290x 5, 4, 4

Supinated Grip Barbell Rows (3x10):
- 240x 10, 9, 9

Ring Rows (3x15 or 45 reps, rings 6" over box)):
- 0x 8, 7, 6, 5, 5, 5, 5, 4

Behind the Back Barbell Shrugs (3x15):
- 290x 15, 14, 14

Standing DB Curls (3x15):
- 40x 14, 114, 14, 3

EZ Bar Reverse Curls (3x25):
- 50x 22, 22, 22, 9

11.20.2017

Monday 11.20.17

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

Strength Training:
Sumo Deadlifts (1 @ 120%, then 3x3):
- 45x 7, 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 535x 1, 455x 3, 2, 2

Back Squats (1 @ 120%, then 3x3):
- 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 275x 4, 315x 3, 365x 2, 395x 1, 335x 3, 2, 2

Jump Rope:
- 5 rounds of :38 seconds and :30 rest

11.19.2017

Sunday 11.19.17

Warm Up:
- Dynamic mobility and band drills for shoulder and spine

Strength Training:
Shoulder Press (3x5):
- 45x10, 95x8, 135x6, 155x4, 185x 2, 210x1, 175x 5, 5, 5
- Band Face Pulls between sets with Green Band (same sets and reps)

1-Arm DB Press (3x10):
- 70x 8, 8, 8, 6
- Band Face Pulls between sets with Green Band (same sets and reps)

Seated Behind the Neck Military Press (3x15):
- 115x 15, 15, 15
- Band Face Pulls between sets with Green Band (same sets and reps)

Triceps and Shoulders Superset #1 (3x15):
- Overhead DB Extensions:  35x 13, 13, 13, 6
- DB Lateral raises:  25x 13, 13, 13, 6

Triceps and Shoulders Superset #2 (3x25):
- Reverse Grip Cable Pushdowns:  110x 25, 25, 25
- Band Pull Aparts:  Red Band x 25, 25, 25

11.18.2017

Saturday 11.18.17

Warm Up:
- Dynamic mobility and band drills for shoulders

Strength Training:
Weighted Chin Ups (3x5 or 15 reps):
- 0x5, 35x 4, 70x 3, 105x 1, 60x 3, 3, 3, 3, 3 (2:00 rest)

Wide Grip Pulldowns (3x10 or 30 reps):
- 175x 10, 10, 10 (2:00 rest)

Hammer Strength Pulldowns (parallel grip, 3x15 or 45 reps each):
- 140x 12, 12, 12, 9 (2:00 rest)

Upper Back Circuit (3x15 or 45 reps each movement):
- DB High Pulls:  50x 12, 11, 10, 9, 3
- DB Hang Power Cleans:  50x 12, 11, 10, 9, 3
- DB Shrugs:  50x 12, 11, 10, 9, 3 (2:00 rest)

Seated DB Curls (3x15 or 45 reps):
- 40x 14, 14, 13, 4 (1:00 rest)

EZ Bar Reverse Curls (3x25 or 75 reps):  
- 45x 25, 23, 19, 8 (:30 rest)

11.17.2017

Friday 11.17.17

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

Strength Training:
Deadlifts (3x3):
- 45x 7, 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 530x 1, 455x 2, 2, 2

Front Squats (3x3):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 306x 1, 255x 2, 2, 2

Jump Rope:
- 5 rounds of :37 seconds with :30 rest

Thursday 11.16.17

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Close Grip Bench Press (3x5):
- 60x10, 110x9, 150x 8, 200x7, 240x6, 290x 5, 5, 5
- Band Face Pulls:  Green x 10, 9, 8, 7, 6, 5, 5, 5

Weighted Dips (3x10):
- 50x 9, 8, 7, 6
- Band Face Pulls:  Green x 9, 8, 7, 6

Triceps Superset (3x15):
- Skull Crushers: 85x 13, 13, 13
- Elbows Out DB Extensions:  40x 13, 13, 13
- Band Face Pulls:  Green x 13, 13, 13

Shoulder Superset (3x10 each):
- Iso-Lateral DB Lateral Raises:  25x 8, 7, 6, 5, 4
- DB Lateral Raises:  25x 8, 7, 6, 5, 4

Reverse Grip Skull Crushers (3x25, :30 rest):
- 55x 23, 23, 23

11.15.2017

Wednesday 11.15.17

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

Strength Training:
Barbell Reverse Lunges (3x6) superset with KB Swings:
- BRL:  50x 5, 100x 4, 140x 3, 190x 2, 230x 1, 190x 5, 5, 5
- KBS:  70x 12, 11, 11, 11, 11, 11

Front Rack Step Ups (20" box, 3x9) superset with KB Swings:
- FRSU:  80x 8, 8, 8
- KBS:  70x 11, 11, 11

DB Bulgarian Split Squats (3x12) superset with KB Swings:
- DBBSS:  40's x 11, 11, 11
- KBS:  70x 11, 11, 11

Jump Rope:
- 5 rounds of singles :36 on, :30 off (add 1 second each week)

11.14.2017

Tuesday 11.14.17

Warm Up:
- Dynamic mobility for spine and shoulders

Strength Training:
Barbell Rows (3x5):
- 60x 10, 110x 9, 150x 8, 200x 7, 240x 6, 290x 4, 4, 4

Supinated Grip Barbell Rows (3x10):
- 235x 10, 10, 10

Landmine Rows (3x15):
- 150x 15, 15, 15

Upper Back Circuit (3x15):
- Hang Sumo DL High Pull:  95x 12, 10, 8
- Hang Muscle Snatch:  95x 12, 10, 8
- Overhead Barbell Shrugs:  95x 12, 10, 8

DB Curls with Fat Gripz (3x15):
- 40x 14, 13, 13, 5

EZ Bar Reverse Curls (3x25):
- 45x 25, 22, 18, 10

Monday 11.13.17

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

Strength Training:
Sumo Deadlifts (3x3):
- 45x 7, 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 530x 1, 455x 2, 2, 2

Shoulder Press (3x10):
- 45x 7, 65x 6, 95x 5, 115x 4, 135x 3, 155x 2, 185x 1, 140x 10, 10, 10 (between sets of deadlifts)

Back Squats (3x3):
- 45x 6, 135x 5, 225x 4, 315x 3, 365x 2, 390x 1, 335x 2, 2, 2

Push Ups:
- 9x10 (between sets of squats)

Sunday 11.12.17

Rest day.

Saturday 11.11.17

Rest day.

Friday 11.10.17

Rest day.

Thursday 11.09.17

Rest day.

Wednesday 11.08.17

Vacation Workout including:
- Smith Machine Bench Press
- DB Skull Crushers
- Elbows out DB Extensions
- DB Bench Press
- Lots of DB Romanian Deadlifts

Tuesday 11.07.17

Vacation Workout including:
- Pull Ups
- Chin Ups
- DB Curls
- Reverse Curls
- lots of lunges

Monday 11.06.17

Vacation workout including:
- DB Shoulder Press
- Lateral Raises
- DB Triceps Extensions
- Lots of Air Squats
- Reverse Grip Cable Pushdowns

11.04.2017

Sunday 11.05.17

Rest day.

Saturday 11.04.17

Warm Up:
- Dynamic mobility drills for the shoulders

Strength Training:
Seated Press with Chin Ups:
- Press:  45x 10, 95x 9, 115x 8, 135x 7, 155x6, 175x4, 185x1, 135x 10, 10, 10
- Chin Ups:  10, 9, 8, 7, 6, 5, 5, 5, 5, 5, 5

Seated Behind the Neck Press with Chin Ups:
- Press:  115x 10, 10, 10
- Chin Ups:  5, 5, 5, 5, 5, 5 (100 total chin ups for the day)

Seated Arnold Press with Lateral Raises:
- Arnold Press:  60x 10, 10, 10
- Lateral Raise:  30x 10, 10, 10

Arm Finisher:
- Overhead DB Extensions:  35x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Seated DB Curls:  35x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

11.03.2017

Friday 11.03.17

Warm Up:
- Barbell Evil Wheels:  95x 11, 10, 10
- Banded Romanian Deadlifts:  95+Green x 11, 10, 10
- Vacuum Twists:  22, 20, 20

Strength Training:
Front Squats (3x3):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 310x 1, 250x 3, 3, 3

Deadlifts (3x3):
- 45x 7, 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 525x 1, 450x 3, 3, 3

Standing Calf Raises (3x15):
- 80x 15, 15, 15

11.02.2017

Thursday 11.02.17

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Close Grip Bench Press (3x5):
- 45x11, 95x19, 135x 9, 185x8, 225x7, 275x6, 290x 5, 5, 4
- Band Pull Aparts between sets

Weighted Dips (3x10):
- 45x 10, 10,10
- Band Pull Aparts between sets

Triceps Superset (3x15):
- Skull Crushers: 80x 15, 15, 15
- Elbows Out DB Extensions:  35x 15, 15, 15
- Band Pull Aparts between sets

Shoulder Superset (rest equal to hold time):
- DB Lateral Raises:  30x 16, 16, 15
- Barbell Overhead Hold:  60x :48, :48, :45

Reverse Grip Skull Crushers (3x25, :30 rest):
- 55x 22, 22, 22

11.01.2017

Wednesday 11.01.17

Core Warm Up:
- Hollow Rocks:  :30, :30, :30
- Supermans:  :30, :30, :30
- Vacuum Trunk Twists:  :30, :30, :30 (add 1 second each week)

Strength Training:
Barbell Reverse Lunges (3x6) superset with KB Swings:
- BRL:  45x 9, 95x 8, 135x 7, 185x 6, 6, 6
- KBS:  70x 11, 11, 11, 11, 11, 11

Front Rack Step Ups (20" box, 3x9) superset with KB Swings:
- FRSU:  75x 9, 9, 9
- KBS:  70x 11, 11, 11

DB Bulgarian Split Squats (3x12) superset with KB Swings:
- DBBSS:  35's x 12, 12, 12
- KBS:  70x 11, 11, 11

Jump Rope:
- 5 rounds of singles :35 on, :30 off (add 1 second each week)