Saturday 3.31.18

Reload week...

WarmUp:
- Crossover Symmetry Activation

Strength Training:
Push Press (3x3) with Pull Ups and Chin Ups:
- Push Press: 65x6, 115x5, 155x4, 205x 3, 3, 3
- Pull Ups:  4, 4, 4, 4
- Chin Ups: 4, 4

Press (3x4) with Chin Ups:
- Press:  150x 4, 4, 4
- Chins:  4, 4, 4

1-Arm Shoulder Circuit (left arm, then right arm) with Ring Rows (3x6):
- DB High Pulls:  50x 8, 8, 8
- Arnold Press:  50x 8, 8, 8
- Leaning Lateral Raise:  25x 8, 8, 8
- Ring Rows:  6, 6, 6

Arms Superset:
- Skull Crushers with Close Grip Bench:  95x 10/10, 10/10, 10/10
- Zottman Curls with Fat Gripz:  30x 10, 10, 10
- Hand X Band Extensions:  10, 10, 10

Friday 3.30.18

Deload week...

Warm Up:
- Hip Flexor and Hamstring stretches
- Hip Circle Walks

Strength Training:
Reverse Lunges (3x3) with KB Swings:
- Lunges:  50x8, 100x7, 150x6, 190x 3, 3, 3
- KBS:  70x 11, 11, 11, 11, 10, 10

Front Squats (3x2, 3-1-1) with KB Swings:
- Squats:  190x5, 230x 2, 2, 2
- KBS:  70x 10, 10, 10, 10

Back Squats (3x1, 3-1-1) with KB Swings:
- Squats:  230x5, 280x4, 320x 1, 1, 1
- KBS:  70x 10, 10, 10, 10, 10

Standing Calf Raises and Ring Planks:
- Calf Raises:  50x 13, 12, 12
- Planks:  0x :33, :33, :33

Conditioning:
10:00 AMRAP of:
- Run 200m
- 25 Air Squats
Score:  3 rounds + 200m Run +23 Air Squats

Thursday 3.29.18

Rest day and traveling back from Washington D.C.

Wednesday 3.28.18

Deload week...

Warm Up:
- Band shoulder drills

Strength Training:
Shoulder Superset #1 (100 reps each):
- 1-Arm DB High Pulls:  35x 20, 18, 16, 14, 12, 10, 10
- 1-Arm DB Arnold Press:  35x 20, 18, 16, 14, 12, 10, 10

Shoulder Superset #2 (100 reps each):
- Band Pull Apart:  Band x 20, 18, 16, 14, 12, 10, 10
- DB Lateral Raises:  25x 20, 18, 16, 15, 14, 12, 10, 10

Arms Giant Set:
- Cable Curls:  20, 18, 16, 14, 12, 10, 10 (100 reps total)
- Rope Pushdowns:  20, 18, 16, 14, 12, 10, 10 (100 reps total)
- Rope Overhead Extensions:  10, 9, 8, 7, 6, 5, 5 (50 reps total)

Tuesday 3.27.18

Rest day from training.  I was n class all day, then I walked for and hour and half around the White House area.

Monday 3.26.18

Rest Day and traveling to Virginia for work...

Sunday 3.25.18

Deload week (half the normal reps)...

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

Strength Training:
Snatch Grip Deadlifts (3x3) with Goblet Squats:
- Deads:  50x 11, 100x 10, 140x 9, 190x 8, 230x 7, 280x 6, 320x 3, 3, 3
- Squats:  50x 11, 11, 11, 11, 10, 10, 10, 10, 10

Sumo Deadlifts (3x3) with Goblet Squats:
- Deads:  370x 3, 3, 3
- Squats:  50x 10, 10, 10

Conventional Deadlifts (3x3) with Goblet Squats:
- Deads:  410x 3, 3, 3
- Squats:  50x 10, 10, 10

Standing Calf Raises (3x12) with Ring Planks Holds:
- SCR's:  50x 13, 12, 12
- RPH:  :33, :33, :33

Conditioning:
20:00 AMRAP of:
- Run 400m
- Row 500m
Score:  4 rounds + 220m row

Saturday 3.24.18

Deload Week (reps cut in half)...

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Close Grip Bench/ Reverse Grip Bench and Barbell Row/ Supinated Barbell Row Warm Ups:
- Bench:  50x 7/7, 100x 6/6, 140x 5/5, 190x 4/4, 230x 3/3
- Rows:  50x 7/7, 100x 6/6, 140x 5/5, 190x 4/4, 230x 3/3

Close Grip Bench Press and Barbell Rows (3x3):
- Bench:  280x 3, 3, 3
- Rows:  280x 3, 3, 3

Reverse Grip Bench Press and Supinated Barbell Rows (3x4):
- Bench:  205x 4, 4, 4
- Rows:  230x 4, 4, 4

Bar Dips and Ring Rows:
- Dips:  0x 6, 6, 6
- Rows:  0x 6, 6, 6

Shoulder Finisher (100 reps each):
- 1-Arm DB High Pulls:  35x 100 reps each arm (10x10, superset with Arnold Presses)
- 1-Arm Arnold Presses:  35x 100 reps (10x10, superset with high pulls)
- Band Face Pulls:  Blue Band x 100 reps (40, 30, 20, 10)

Friday 3.23.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Push Press (3x6) with Pull Up variations:
- Push Press:  60x12, 110x 10, 150x 8, 200x 6, 6, 6 (205 next week)
- Pull Ups:  7, 7, 7 (in between warm up sets of push press)
- Parallel Grip Chin Ups:  6, 6, 6 (in between work sets of push press)

Standing Barbell Press (3x8) and Chin Ups:
- 150x 8, 8, 7
- Chin Ups:  6, 6, 6

1-Arm DB Press (3x10) with Ring Rows:
- Press:  60x 10, 10, 9
- Ring Rows:  11, 11, 11

Behind the Back Barbell Shrugs (3x12) and 1-Arm DB High Pulls:
- Shrugs:  290x 12, 12, 11
- High Pulls:  35x 13, 13, 12

Thursday 3.22.18

Warm Up:
- Hip Flexor and Hamstring stretches
- Hip Circle Walks

Strength Training:
Front Squat+ Reverse Lunge + Back Squat Circuit with KB Swings:
- 45x 6's 95x 5's, 135x 4's, 185x 3's, 225x 2's, 275x 1's
- KBS:  70x 11, 11, 11, 10, 10, 10

Reverse Lunges (3x5) with KB Swings:
- Lunges:  185x 5, 5, 5
- KBS:  70x 10, 10, 10

Front Squats (3x5) with KB Swings:
- Squats:  225x 5, 5, 5
- KBS:  70x 10, 10, 10

Back Squats (3x5) with KB Swings:
- Squats:  315x 5, 5, 5
- KBS:  70x 10, 10, 10

Standing Calf Raises and Ring Planks:
- Calf Raises:  50x 12, 12, 12
- Planks:  0x :32, :32, :32

Wednesday 3.21.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
1-Arm DB Spider Curl w/Super Fat Gripz and Seated Overhead Barbell Extensions (3x8):
- Curls:  20x 14, 25x 12, 30x 10, 35x, 8, 8, 7
- OHE:  45x14, 65x 12, 85x10, 105x 8, 8, 8 (107.5 next week)
- Hand X Band Extensions between sets

Incline Hammer Curls w/Fat Gripz and Overhead Elbows Out Extensions w/Fat Gripz (3x10):
- Curls:  35x 10, 10, 10
- EODBE:  35x 10, 10, 10
- Hand X Band Extensions between sets

Reverse Curls w/EZ Bar and Reverse Grip Band Pushdowns (3x12):
- Curls:  75x 12, 12, 12
- Pushdowns:  Orange CS Cord x 12, 12, 12
- Hand X Band Extensions between sets

Shoulders Giant Set (3x12):
- Barbell Over and Backs:  45x 12, 12, 12 (stay at these weights)
- DBl Front Raises:  20x 12, 12, 12
- DB Rear Delt Raises:  20x 12, 12, 12
- DB Lateral Raises:  20x 12, 12, 12

Core and Calves Superset:
- Barbell Serratus Crunches:  95x 13, 13, 13
- Standing Calf Raises:  0x 21, 21, 21

Tuesday 3.20.18

Warm Up:
- Crossover Symmetry Activation

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

Close Grip Bench Press and Barbell Rows (3x6):
- Bench:  275x 6, 6, 6
- Rows:  275x 6, 6, 6

Reverse Grip Bench Press and Supinated Barbell Rows (3x8):
- Bench:  200x 8, 8, 8 (205 next week)
- Rows:  225x 8, 8, 8

Bar Dips and Ring Rows:
- Dips:  0x 11, 11, 11
- Rows:  0x 11, 11, 11

Trap Bar Shrugs (3x12) and 1-Arm DB High Pulls (3x20):
- Shrugs:  265x 12, 12, 12 (270 next week)
- High Pulls:  35x 13, 13, 12

Monday 3.19.18

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

Strength Training:
Snatch Grip Deadlift, Sumo Deadlift, and Conventional Deadlift Warm Ups with Goblet Squats:
- DL's:  45x 7's, 95x 6's, 135x 5's, 185x 4's, 225x 3's, 275x 2's
- Goblet Squats:  50x 11, 11, 11, 10, 10, 10
- Hand X Band Extensions before each set

Snatch Grip Deadlifts (3x5) with Goblet Squats:
- RDL's:  315x 5, 5, 5
- Squats:  50x 10, 10, 10
- Hand X Band Extensions before each set

Sumo Deadlifts (3x5) with Goblet Squats:
- SDL's:  365x 5, 5, 5
- Squats:  50x 10, 10, 10
- Hand X Band Extensions before each set

Conventional Deadlifts (3x5) with Goblet Squats:
- CDL's:  405x 5, 5, 5
- Squats:  50x 10, 10, 10
- Hand X Band Extensions before each set

Standing Calf Raises (3x12) with Ring Planks Holds:
- SCR's:  50x 12, 12, 12
- RPH:  :32, :32, :32

Sunday 3.18.18

Cardio Day...

5x 4:00 rounds of:
- 200m run
- Row for the remainder of the round

Score:  3057m rowed

Saturday 3.17.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Barbell Curls with Fat Gripz (3x8):
- 45x14, 65x12, 85x10, 95x 8, 8, 7
- Hand X Band Extensions before each set

Barbell Skull Crusher and Close Grip Bench Press (3x8):
- 45x14/14, 70x 12/12, 95x 10/10, 110x 8/8, 8/8, 7/7

Alternating Crossbody Hammer Curls with Fat Gripz (3x10):
- 35x 10, 10, 9
- Hand X Band Extensions with each set

Elbows Out DB Extensions and DB Bench Press with Fat Gripz (3x10):
- 35x 10/10, 10/10, 9/9

EZ Bar Reverse Curls (3x12):
- 75x 12, 12, 11
- Hand X Band Extensions with each set

EZ Bar Reverse Grip Skull Crushers and Reverse Bench Press (3x12):
- 75x 12/12, 11/11, 11/11

Shoulder Giant Set (3x12):
- Barbell Over and Backs:  45x 12, 12, 11
- Barbell Front Raises:  45x 12, 12, 11
- DB Rear Delt Raises:  20x 12, 12, 11
- DB Lateral Raises:  25x 12, 12, 11

Abs and Calves Super set:
- GHD Sit Ups:  13, 13, 12
- Standing Calf Raise:  0x 21, 21 20

Friday 3.16.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Push Press (3x6) with Pull Up variations:
- Push Press:  55x10, 105x 9, 145x 8, 195x 6, 6, 6 (200 next week)
- Pull Ups:  7, 7, 6 (in between warm up sets of push press)
- Parallel Grip Chin Ups:  6, 6, 6 (in between work sets of push press)

Standing Barbell Press (3x8) and Chin Ups:
- 150x 8, 7, 7
- Chin Ups:  6, 6, 6

1-Arm DB Press (3x10) with Ring Rows:
- Press:  60x 10, 9, 9
- Ring Rows:  11, 11, 10

Behind the Back Barbell Shrugs (3x12) and 1-Arm DB High Pulls:
- Shrugs:  290x 12, 11, 11
- High Pulls:  35x 13, 12, 12

Thursday 3.15.18

Warm Up:
- Hip Flexor and Hamstring stretches
- Hip Circle Walks

Strength Training:
Front Squat+ Reverse Lunge + Back Squat Circuit with KB Swings:
- 45x 6's 95x 5's, 135x 4's, 185x 3's, 225x 2's, 275x 1's
- KBS:  70x 11, 11, 10, 10, 10, 10

Reverse Lunges (3x5) with KB Swings:
- Lunges:  185x 5, 5, 4
- KBS:  70x 10, 10, 10

Front Squats (3x5) with KB Swings:
- Squats:  225x 5, 5, 4
- KBS:  70x 10, 10, 10

Back Squats (3x5) with KB Swings:
- Squats:  315x 5, 5, 4
- KBS:  70x 10, 10, 10

Standing Calf Raises and Ring Planks:
- Calf Raises:  50x 12, 12, 11
- Planks:  0x :31, :31, :31

Wednesday 3.14.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
1-Arm DB Spider Curl w/Super Fat Gripz and Seated Overhead Barbell Extensions (3x8):
- Curls:  20x 14, 25x 12, 30x 10, 35x, 8, 7, 7
- OHE:  45x14, 65x 12, 85x10, 105x 8, 8, 7

Incline Hammer Curls w/Fat Gripz and Overhead Elbows Out Extensions w/Fat Gripz (3x10):
- Curls:  35x 10, 10, 9
- EODBE:  35x 10, 10, 9

Reverse Curls w/EZ Bar and Reverse Grip Band Pushdowns (3x12):
- Curls:  75x 12, 12, 11
- Pushdowns:  Orange CS Cord x 12, 12, 11

Shoulders Giant Set (3x12):
- Barbell Over and Backs:  45x 12, 12, 11
- Barbell Front Raises:  45x 12, 12, 11
- DB Rear Delt Raises:  20x 12, 12, 11
- DB Lateral Raises:  20x 12, 12, 11

Core and Calves Superset:
- Barbell Serratus Crunches:  95x 13, 13, 12
- Standing Calf Raises:  0x 21, 21, 20

Tuesday 3.13.18

Warm Up:
- Crossover Symmetry Activation

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

Close Grip Bench Press and Barbell Rows (3x6):
- Bench:  275x 6, 6, 5
- Rows:  275x 6, 6, 5

Reverse Grip Bench Press and Supinated Barbell Rows (3x8):
- Bench:  195x 8, 8, 8 (200 next week)
- Rows:  225x 8, 8, 7

Bar Dips and Ring Rows:
- Dips:  0x 11, 11, 10
- Rows:  0x 11, 11, 10

Trap Bar Shrugs (3x12) and 1-Arm DB High Pulls (3x20):
- Shrugs:  260x 12, 12, 12 (265 next week)
- High Pulls:  35x 13, 12, 12

Monday 3.12.18

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

Strength Training:
Snatch Grip Deadlift, Sumo Deadlift, and Conventional Deadlift Warm Ups with Goblet Squats:
- DL's:  45x 7's, 95x 6's, 135x 5's, 185x 4's, 225x 3's, 275x 2's
- Goblet Squats:  50x 11, 11, 10, 10, 10, 10

Snatch Grip Deadlifts (3x5) with Goblet Squats:
- RDL's:  315x 5, 5, 4
- Squats:  50x 10, 10, 10

Sumo Deadlifts (3x5) with Goblet Squats:
- SDL's:  365x 5, 5, 4
- Squats:  50x 10, 10, 10

Conventional Deadlifts (3x5) with Goblet Squats:
- CDL's:  405x 5, 5, 4
- Squats:  50x 10, 10, 10

Standing Calf Raises (3x12) with Ring Planks Holds:
- SCR's:  50x 12, 11, 11
- RPH:  :31, :31, :31

Sunday 3.11.18

Cardio Day...

20:00 AMRAP of:-
- 500m Row
- 100 Single Unders

Score:  6 rounds + 170m row

Saturday 3.10.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Barbell Curls with Fat Gripz (3x8):
- 45x14, 65x12, 85x10, 95x 8, 7, 7

EZ Bar Skull Crusher and Close Grip Bench Press with Fat Gripz (3x8):
- 50x14/14, 70x 12/12, 90x 10/10, 110x 8/8, 7/7, 7/7

Alternating Crossbody Hammer Curls with Fat Gripz (3x10):
- 35x 10, 9, 9

Elbows Out DB Extensions and DB Bench Press with Fat Gripz (3x10):
- 35x 10/10, 9/9, 9/9

EZ Bar Reverse Curls (3x12):
- 75x 12, 11, 11

EZ Bar Reverse Grip Skull Crushers and Reverse Bench Press (3x12):
- 75x 12/12, 11/11, 11/11

Shoulder Giant Set (3x12):
- Barbell Over and Backs:  45x 12, 11, 11
- Barbell Front Raises:  45x 12, 11, 11
- DB Rear Delt Raises:  20x 12, 11, 11
- DB Lateral Raises:  25x 12, 11, 11

Abs and Calves Super set:
- GHD Sit Ups:  13, 12, 12
- Standing Calf Raise:  0x 21, 20, 20

Friday 3.09.18

Warm Up:
- Upper Back Foam Rolling
- Crossover Symmetry Activation

Strength Training:
Push Press (3x6) with Pull Up variations:
- Push Press:  45x10, 95x 9, 135x 8, 185x 7, 190x 6, 6, 6 (195 next week)
- Pull Ups:  7, 6, 6, 6 (in between warm up sets of push press)
- Parallel Grip Chin Ups:  6, 6, 6 (in between work sets of push press)

Standing Barbell Press (3x8) and Chin Ups:
- 147.55x 8, 8, 8 (150 next week)
- Chin Ups:  6, 6, 6

1-Arm DB Press (3x10) with Ring Rows:
- Press:  60x 9, 9, 9
- Ring Rows:  11, 10, 10

Behind the Back Barbell Shrugs (3x12) and 1-Arm DB High Pulls:
- Shrugs:  290x 11, 11, 11
- High Pulls:  35x 12, 12, 12

Thursday 3.08.18

Warm Up:
- Hip Flexor and Hamstring stretches
- Hip Circle Walks

Strength Training:
Front Squat+ Reverse Lunge + Back Squat Circuit with KB Swings:
- 45x 6's 95x 5's, 135x 4's, 185x 3's, 225x 2's, 275x 1's
- KBS:  70x 11, 10, 10, 10, 10, 10

Reverse Lunges (3x5) with KB Swings:
- Lunges:  185x 5, 4, 4
- KBS:  70x 10, 10, 10

Front Squats (3x5) with KB Swings:
- Squats:  225x 5, 4, 4
- KBS:  70x 10, 10, 10

Back Squats (3x5) with KB Swings:
- Squats:  315x 5, 4, 4
- KBS:  70x 10, 10, 10

Standing Calf Raises and Ring Planks:
- Calf Raises:  50x 11, 11, 11
- Planks:  0x :31, :31, :31

Wednesday 3.07.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
1-Arm DB Curl w/Super Fat Gripz and Seated Overhead Barbell Extensions (3x8):
- Curls:  20x 14, 25x 12, 30x 10, 35x, 7, 7, 7
- OHE:  45x14, 65x 12, 85x10, 105x 8, 7, 7

Incline Hammer Curls w/Fat Gripz and Overhead Elbows Out Extensions w/Fat Gripz (3x10):
- Curls:  35x 10, 9, 9
- EODBE:  35x 10, 9, 9

Reverse Curls w/EZ Bar and Reverse Grip Band Pushdowns (3x12):
- Curls:  75x 12, 11, 11
- Pushdowns:  Orange CS Cord x 12, 11, 11

Shoulders Giant Set (3x12):
- Barbell Over and Backs:  45x 12, 11, 11
- Barbell Front Raises:  45x 12, 11, 11
- DB Rear Delt Raises:  20x 12, 11, 11
- DB Lateral Raises:  20x 12, 11, 11

Core and Calves Superset:
- Barbell Serratus Crunches:  95x 13, 12, 12
- Standing Calf Raises:  0x 21, 20, 20

Tuesday 3.06.18

Warm Up:
- Crossover Symmetry Activation

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

Close Grip Bench Press and Barbell Rows (3x6):
- Bench:  275x 6, 5, 5
- Rows:  275x 6, 5, 5

Reverse Grip Bench Press and Supinated Barbell Rows (3x8):
- Bench:  190x 8, 8, 8 (195 next week)
- Rows:  225x 8, 7, 7

Bar Dips and Trap Bar Rows (3x10):
- Dips:  5x 10, 10, 10 (10 next week)
- Rows:  205x 10, 10, 10 (210 next week)

Trap Bar Shrugs and Face Pulls (3x12):
- Shrugs:  255x 12, 12, 12 (260 next week)
- Face Pulls:  Orange CS Cord x 12, 12, 12

Monday 3.05.18

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

Strength Training:
Romanian Deadlift, Sumo Deadlift, and Conventional Deadlift Warm Ups with Goblet Squats:
- DL's:  45x 7's, 95x 6's, 135x 5's, 185x 4's, 225x 3's, 275x 2's
- Goblet Squats:  50x 11, 10, 10, 10, 10, 10

Romanian Deadlifts (3x5) with Goblet Squats:
- RDL's:  315x 5, 4, 4
- Squats:  50x 10, 10, 10

Sumo Deadlifts (3x5) with Goblet Squats:
- SDL's:  365x 5, 4, 4
- Squats:  50x 10, 10, 10

Conventional Deadlifts (3x5) with Goblet Squats:
- CDL's:  405x 5, 4, 4
- Squats:  50x 10, 10, 10

Standing Calf Raises (3x12) with Ring Planks Holds:
- SCR's:  50x 11, 11, 11
- RPH:  :31, :31, :31

Sunday 3.04.18

Rest day.

Saturday 3.03.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Barbell Curls with Fat Gripz (3x8):
- 45x14, 65x12, 85x10, 95x 7, 7, 7

EZ Bar Skull Crusher and Close Grip Bench Press with Fat Gripz (3x8):
- 40x14/14, 70x 12/12, 100x 10/10, 105x 7/7, 7/7, 7/7

Alternating Crossbody Hammer Curls with Fat Gripz (3x10):
- 35x 9, 9, 9

Elbows Out DB Extensions and DB Bench Press with Fat Gripz (3x10):
- 35x 9/9, 9/9, 9/9

EZ Bar Reverse Curls (3x12):
- 75x 11, 11, 11

EZ Bar Reverse Grip Skull Crushers and Reverse Bench Press (3x12):
- 75x 11/11, 11/11, 11/11

Shoulder Giant Set (3x12):
- Barbell Front Raises:  45x 11, 11, 11
- DB Rear Delt Raises:  20x 11, 11, 11
- DB Lateral Raises:  25x 11, 11, 11

Seated Barbell Over and Backs (one set, increase by one rep each time):
- 45x 16

Abs and Calves Super set:
- GHD Sit Ups:  12, 12, 12
- Standing Calf Raise:  0x 20, 20, 20

Friday 3.02.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Push Press (3x6):
- 45x12, 95x 10, 135x 8, 185x 6, 6, 6 (190 next week)

Standing Barbell Press (3x8):
- 145x 8, 8, 8 (147.5 next week)

1-Arm DB Press (3x10):
- 55x 10, 10, 10 (60 next week)

Pull Up Variatinos and Ring Rows (after each set of presses):
- Pull Ups:  0x 6, 6, 6
- Parallel Grip Chin Ups:  0x 6, 6, 6
- Chin Ups:  0x 6, 6, 6
- Ring Rows:  0x 10, 10, 10

Behind the Back Barbell Shrugs and Band Upright Rows (3x12):
- Shrugs:  285x 12, 12, 12 (290 next week)
- Upright Rows:  Orange CS Cords x 12, 12, 12

Thursday 3.01.18

Warm Up:
- Hip Flexor and Hamstring stretches
- Hip Circle Walks

Strength Training:
Front Squat+ Reverse Lunge + Back Squat Circuit with KB Swings:
- 45x 4/4/4, 95x 3/3/3, 135x 2/2/2
- KBS:  70x 10, 10, 10

Reverse Lunges (3x5) with KB Swings:
- Lunges:  185x 4, 4, 4
- KBS:  70x 10, 10, 10

Front Squats (3x5) with KB Swings:
- Squats:  225x 4, 4, 4
- KBS:  70x 10, 10, 10

Back Squats (3x5) with KB Swings:
- Squats:  315x 4, 4, 4
- KBS:  70x 10, 10, 10

Standing Calf Raises and Ring Planks with KB Swings:
- Calf Raises:  45x 12, 12, 12
- Planks:  0x :30, :30, :30
- KBS:  70x 10, 10, 10