Warm Up:
- Dynamic mobility for hips, spine, and hamstrings
- T-Spine mobility
- Hip Circle walks and goblet squats
- Vacuum Trunk Twists
Strength Training:
Back Squats (1 at 120%, then 3x3):
- 45x9, 135x7, 225x5, 315x3, 405x1, 325x 3, 3, 3
Front Squats (1 at 120%, then3x4):
- 102x9, 152x7, 192x5, 232x3, 282x1, 235x 4, 4, 4
Reverse Lunges (3x5) and Standing Calf Raises (3x15):
- Lunges: 185x 5, 5, 5
- Calf Raises: 55x 14, 14, 14
Glute Finisher:
- 50 reps of hip circle hip abduction to glute bridge.
5.31.2018
5.30.2018
Wednesday 5.30.18
Warm Up:
- Crossover Symmetry Activation
- T-Spine Mobility
Strength Training:
Close Grip Bench Press (3x8) with Parallel Grip Chin Ups and Fat Man Pull Ups:
- Bench Press: 45x7, 95x6, 135x5, 185x4, 225x3, 275x2, 315x1, 255x 8, 7, 7
- Parallel Chins: 0x 8, 7, 7
- Fat Man Pull Ups: 0x 10, 10, 10, 10, 10, 10, 9
Shoulders Giant Set (3x 10-12):
- Behind the Neck Press: 125x 10, 10, 10
- Lateral Raises: 25x 10, 10, 10
- Rear Delt Raises: 25x 10, 10, 10
Upper Back and Traps (3x12-15):
- Trap Bar Shrugs: 300x 12, 12, 12
- DB High Pulls: 40x 12, 12, 12
Arms Superset (3x12-15):
- 1-Arm DB Curls: 35x 12, 12, 12
- 1-Arm Overhead Extensions: 35x 12, 12, 12
- Crossover Symmetry Activation
- T-Spine Mobility
Strength Training:
Close Grip Bench Press (3x8) with Parallel Grip Chin Ups and Fat Man Pull Ups:
- Bench Press: 45x7, 95x6, 135x5, 185x4, 225x3, 275x2, 315x1, 255x 8, 7, 7
- Parallel Chins: 0x 8, 7, 7
- Fat Man Pull Ups: 0x 10, 10, 10, 10, 10, 10, 9
Shoulders Giant Set (3x 10-12):
- Behind the Neck Press: 125x 10, 10, 10
- Lateral Raises: 25x 10, 10, 10
- Rear Delt Raises: 25x 10, 10, 10
Upper Back and Traps (3x12-15):
- Trap Bar Shrugs: 300x 12, 12, 12
- DB High Pulls: 40x 12, 12, 12
Arms Superset (3x12-15):
- 1-Arm DB Curls: 35x 12, 12, 12
- 1-Arm Overhead Extensions: 35x 12, 12, 12
5.29.2018
Tuesday 5.29.18
Warm Up:
- Hip Circle Glute Walks
- Vacuum Trunk Twists
- Samson Stretch
Strength Training:
Conventional Deadlifts (1 @ 120%, then 3x3):
- 45x7, 135x6, 225x5, 315x3, 405x3, 495x2, 522x1, 435x 3, 3, 3
Sumo Deadlifts (3x4):
- 395x 4, 4, 4
Snatch Grip Deadlifts (3x5):
- 345x 5, 5, 5
Bulgarian Split Squats (3x6-8) and Standing Calf Raises (3x14-15):
- Split Squats: 40x 7, 7, 7
- Calf Raises: 55x 14, 14, 14
Glute Finisher Giant Set:
- Hip Circle Abduction: 3x10
- Hip Circle Glute Bridges: 3x10
- Air Squats with Hip Circle: 3x10
- Hip Circle Glute Walks
- Vacuum Trunk Twists
- Samson Stretch
Strength Training:
Conventional Deadlifts (1 @ 120%, then 3x3):
- 45x7, 135x6, 225x5, 315x3, 405x3, 495x2, 522x1, 435x 3, 3, 3
Sumo Deadlifts (3x4):
- 395x 4, 4, 4
Snatch Grip Deadlifts (3x5):
- 345x 5, 5, 5
Bulgarian Split Squats (3x6-8) and Standing Calf Raises (3x14-15):
- Split Squats: 40x 7, 7, 7
- Calf Raises: 55x 14, 14, 14
Glute Finisher Giant Set:
- Hip Circle Abduction: 3x10
- Hip Circle Glute Bridges: 3x10
- Air Squats with Hip Circle: 3x10
5.28.2018
Monday 5.28.18
Warm Up:
- Crossover Symmetry Activation
- T-Spine mobility
Strength Training:
Weighted Dips (5x8) and Ring Rows:
- Dips: 0x5, 25x4, 45x3, 70x2, 90x1, 45x 7, 7, 7, 7, 7
- Rows: 0x 8, 8, 8, 8, 8, 7, 7, 7, 7, 7
Shoulders Giant Set (3x10-12):
- Arnold Press: 50x 10, 10, 10
- Lateral Raise: 25x 10, 10, 10
- Rear Delt Row: 135x 10, 10, 10
Upper Back and Traps Superset (3x 12-15):
- Barbell Shrugs: 300x 12, 12, 12
- DB High Pulls: 40x 12, 12, 12
Arms Giant Set (3x 12-15):
- Crossbody Hammer Curl: 35x 12, 12, 12
- DB Skull Crushers: 35x 12, 12, 12
- Elbows Out Extensions: 35x 12, 12, 12
- Crossover Symmetry Activation
- T-Spine mobility
Strength Training:
Weighted Dips (5x8) and Ring Rows:
- Dips: 0x5, 25x4, 45x3, 70x2, 90x1, 45x 7, 7, 7, 7, 7
- Rows: 0x 8, 8, 8, 8, 8, 7, 7, 7, 7, 7
Shoulders Giant Set (3x10-12):
- Arnold Press: 50x 10, 10, 10
- Lateral Raise: 25x 10, 10, 10
- Rear Delt Row: 135x 10, 10, 10
Upper Back and Traps Superset (3x 12-15):
- Barbell Shrugs: 300x 12, 12, 12
- DB High Pulls: 40x 12, 12, 12
Arms Giant Set (3x 12-15):
- Crossbody Hammer Curl: 35x 12, 12, 12
- DB Skull Crushers: 35x 12, 12, 12
- Elbows Out Extensions: 35x 12, 12, 12
5.25.2018
Friday 5.25.18
I was feeling beat up from spending almost 20 hours in a car over the last two days so I took it easy today. I'll take the next two days off and start a new program...
Warm Up:
- Crossover Symmetry Activation
- T-Spine Mobility
Strength Training:
1-Arm KB Presses:
- 26x12, 35x11, 44x10, 53x9, 72x 5, 5, 5
Banded Pull Ups:
- 12, 11, 10, 9 (superset with the first 4 sets of KB presses)
Chin Ups:
- 0x 8, 7, 7 (superset with the last 3 sets of KB presses)
Traps and Shoulder Giant Set:
- Behind the Back Shrugs: 300x 12, 12, 11
- 1-Arm DB High Pulls: 40x 13, 13, 13
- DB Lateral Raises: 25x 10, 10, 10
Arms Giant Set:
- Crossbody Hammer Curls: 40x 11, 10, 10
- DB Skull Crushers: 40x 11, 10, 10
- Elbows Out Extensions: 40x 11, 10, 10
Warm Up:
- Crossover Symmetry Activation
- T-Spine Mobility
Strength Training:
1-Arm KB Presses:
- 26x12, 35x11, 44x10, 53x9, 72x 5, 5, 5
Banded Pull Ups:
- 12, 11, 10, 9 (superset with the first 4 sets of KB presses)
Chin Ups:
- 0x 8, 7, 7 (superset with the last 3 sets of KB presses)
Traps and Shoulder Giant Set:
- Behind the Back Shrugs: 300x 12, 12, 11
- 1-Arm DB High Pulls: 40x 13, 13, 13
- DB Lateral Raises: 25x 10, 10, 10
Arms Giant Set:
- Crossbody Hammer Curls: 40x 11, 10, 10
- DB Skull Crushers: 40x 11, 10, 10
- Elbows Out Extensions: 40x 11, 10, 10
Thursday 5.24.18
Hotel workout in Carlsbad...
Warm Up:
- None really
Strength Training (all movements done as a circuit):
Goblet Squats:
- 0x10, 5x10, 10x10, 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x10
Bulgarian Split Squats:
- 0x 5 (each leg), 5x5, 10x5, 15x5, 20x5, 25x5, 30x5, 35x5, 40x5, 45x5, 50x5
Vacuum Trunk Twists:
- 11 sets of 20
Face Pulls:
- Green Band x 11 sets of 10
Push Ups:
- 11 sets of 10
Warm Up:
- None really
Strength Training (all movements done as a circuit):
Goblet Squats:
- 0x10, 5x10, 10x10, 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x10
Bulgarian Split Squats:
- 0x 5 (each leg), 5x5, 10x5, 15x5, 20x5, 25x5, 30x5, 35x5, 40x5, 45x5, 50x5
Vacuum Trunk Twists:
- 11 sets of 20
Face Pulls:
- Green Band x 11 sets of 10
Push Ups:
- 11 sets of 10
5.23.2018
Wednesday 5.23.18
Hotel workout in Carlsbad...
Warm Up:
- Skipped due to time
Strength Training:
Shoulders Circuit:
- DB Cuban Press: 20x 11, 10, 10
- Front Plate Raise: 45x 11, 10, 10
- DB Lateral Raise: 25x 11, 10, 10
- ATYT: Yellow x 11, 10, 10 (subbed rear delt raises)
Shoulders and Upper Back Superset:
- 1-Arm DB High Pull: 20x 20, 25x 18, 30x 16, 35x 14, 40x 12, 45x 10
- 1-Arm DB Press: 20x 20, 25x 18, 30x 16, 35x 14, 40x 12, 45x 10
Arms Giant Set:
- DB Hammer Curls: 10x 20, 20x 18, 30x 16, 35x 14
- Incline DB Skull Crushers: 10x 20, 20x 18, 30x 16, 35x 14
- Incline Elbows Out DB Extensions: 10x 20, 20x 18, 30x 16, 35x 14
Warm Up:
- Skipped due to time
Strength Training:
Shoulders Circuit:
- DB Cuban Press: 20x 11, 10, 10
- Front Plate Raise: 45x 11, 10, 10
- DB Lateral Raise: 25x 11, 10, 10
- ATYT: Yellow x 11, 10, 10 (subbed rear delt raises)
Shoulders and Upper Back Superset:
- 1-Arm DB High Pull: 20x 20, 25x 18, 30x 16, 35x 14, 40x 12, 45x 10
- 1-Arm DB Press: 20x 20, 25x 18, 30x 16, 35x 14, 40x 12, 45x 10
Arms Giant Set:
- DB Hammer Curls: 10x 20, 20x 18, 30x 16, 35x 14
- Incline DB Skull Crushers: 10x 20, 20x 18, 30x 16, 35x 14
- Incline Elbows Out DB Extensions: 10x 20, 20x 18, 30x 16, 35x 14
5.22.2018
Tuesday 5.22.18
Warm Up:
- Crossover Symmetry Activation
Strength Training:
Close Grip Bench Press (3x5-6):
- Bench Press: 55x7, 105x 6, 145x5, 195x 4, 235x3 285x 2, 325x1, 285x 6, 6, 5
Landmine Rows (3x 10-12, superset with Bench Press):
- 50x16, 75x15, 100x14, 125x13, 150x 12, 12, 10
Fat Man Pull Ups (3 sets, superset with Bench Press):
- 0x 10, 10, 10
Reverse Grip Bench Press (3x7-8):
- 215x 8, 8, 7
Fat Man Chin Ups (3 sets, superset with Reverse Bench Press):
- 0x 10, 10, 9
Bar Dips (3x15) and Rear Delt Barbell Rows (3x15):
- Dips: 0x 14, 13, 13
- Rows: 135x 14, 13, 13
Barbell Shrugs (3x12) and DB High Pulls (3x15):
- Shrugs: 300x 12, 12, 11
- High Pulls: 40x 13, 13, 13
- Crossover Symmetry Activation
Strength Training:
Close Grip Bench Press (3x5-6):
- Bench Press: 55x7, 105x 6, 145x5, 195x 4, 235x3 285x 2, 325x1, 285x 6, 6, 5
Landmine Rows (3x 10-12, superset with Bench Press):
- 50x16, 75x15, 100x14, 125x13, 150x 12, 12, 10
Fat Man Pull Ups (3 sets, superset with Bench Press):
- 0x 10, 10, 10
Reverse Grip Bench Press (3x7-8):
- 215x 8, 8, 7
Fat Man Chin Ups (3 sets, superset with Reverse Bench Press):
- 0x 10, 10, 9
Bar Dips (3x15) and Rear Delt Barbell Rows (3x15):
- Dips: 0x 14, 13, 13
- Rows: 135x 14, 13, 13
Barbell Shrugs (3x12) and DB High Pulls (3x15):
- Shrugs: 300x 12, 12, 11
- High Pulls: 40x 13, 13, 13
5.21.2018
Monday 5.21.18
Warm Up:
- Hip Circle Glute Walks
- Vacuum Trunk Twists
- Samson Stretch
Strength Training:
Conventional Deadlifts (3x3):
- 75x 7, 165x 6, 255x 5, 345x 4, 435x 3, 3, 2
Sumo Deadlifts (3x4):
- 395x 4, 4, 3
Snatch Grip Deadlifts (3x5):
- 345x 5, 5, 4
Standing Calf Raises Ring Planks Giant Set:
- Calf Raise: 50x 15, 15, 15
- Planks: 0x :41, :41, :41
Conditioning:
10:00 AMRAP:
- 12 Bulgarian Splits Squats with 40 lbs DB's (6 each leg)
- 12 GHD Sit Ups
- 12 Stability Ball Hamstring Roll-Ins
Score: 3 Rounds + 12 split squats and 5 GHD sit ups
- Hip Circle Glute Walks
- Vacuum Trunk Twists
- Samson Stretch
Strength Training:
Conventional Deadlifts (3x3):
- 75x 7, 165x 6, 255x 5, 345x 4, 435x 3, 3, 2
Sumo Deadlifts (3x4):
- 395x 4, 4, 3
Snatch Grip Deadlifts (3x5):
- 345x 5, 5, 4
Standing Calf Raises Ring Planks Giant Set:
- Calf Raise: 50x 15, 15, 15
- Planks: 0x :41, :41, :41
Conditioning:
10:00 AMRAP:
- 12 Bulgarian Splits Squats with 40 lbs DB's (6 each leg)
- 12 GHD Sit Ups
- 12 Stability Ball Hamstring Roll-Ins
Score: 3 Rounds + 12 split squats and 5 GHD sit ups
5.19.2018
Saturday 5.19.18
Warm Up:
- Crossover Symmetry Iron Scap
Strength Training:
Shoulder Giant Set:
- DB Cuban Press: 20x 10, 10, 10
- Front Plate Raise: 45x 10, 10, 10
- DB Lateral Raise: 25x 10, 10, 10
- Band Pull Aparts: Red Band x 30, 30, 30
Arms Warm Up Superset:
- Alternating Crossbody Hammer Curls: 5x 20, 15x 18, 25x 16, 35x 14
- Reverse Grip Tricep Pushdowns: Orange GS Band x 20, 18, 16, 14
Arms Giant Set #1:
- Alternating Crossbody Hammer Curls: 40x 10, 10, 10
- Neutral Grip DB Skull Crushers: 40x 10, 10, 10
- Elbows Out DB Extensions: 40x 10, 10, 10
Arms Giant Set #2:
- EZ Curl Bar Spider Curls: 70x 10, 10, 10
- Reverse Grip Skull Crushers: 70x 10, 10, 10
- Reverse Close Grip Bench Press: 70x 10, 10, 10
Finisher:
- 100 reps of push ups and band face pulls (5 sets of 20 each for time)
Score: 8:00
- Crossover Symmetry Iron Scap
Strength Training:
Shoulder Giant Set:
- DB Cuban Press: 20x 10, 10, 10
- Front Plate Raise: 45x 10, 10, 10
- DB Lateral Raise: 25x 10, 10, 10
- Band Pull Aparts: Red Band x 30, 30, 30
Arms Warm Up Superset:
- Alternating Crossbody Hammer Curls: 5x 20, 15x 18, 25x 16, 35x 14
- Reverse Grip Tricep Pushdowns: Orange GS Band x 20, 18, 16, 14
Arms Giant Set #1:
- Alternating Crossbody Hammer Curls: 40x 10, 10, 10
- Neutral Grip DB Skull Crushers: 40x 10, 10, 10
- Elbows Out DB Extensions: 40x 10, 10, 10
Arms Giant Set #2:
- EZ Curl Bar Spider Curls: 70x 10, 10, 10
- Reverse Grip Skull Crushers: 70x 10, 10, 10
- Reverse Close Grip Bench Press: 70x 10, 10, 10
Finisher:
- 100 reps of push ups and band face pulls (5 sets of 20 each for time)
Score: 8:00
5.18.2018
Friday 5.18.18
Warm Up:
- Crossover Symmetry Activation
- T-Spine Mobility
Strength Training:
Push Press (3x6) with Pull Up variations:
- Push Press: 70x9, 120x 8, 160x 7, 210x 6, 5, 5
- Pull Ups: 0x 7, 7, 7
- Parallel Grip Chin Ups: 0x 7, 7, 7
Standing Barbell Press (3x8) with Chin Ups:
- Press: 160x 8, 7, 7
- Chin Ups: 0x 7, 7, 7
Arnold Press (3x10) with Ring Rows:
- Press: 65x 9, 8, 8
- Ring Rows: 0x 13, 13, 13
Behind the Back Barbell Shrugs (3x12) with 1-Arm DB High Pulls:
- Shrugs: 300x 12, 11, 11
- High Pulls: 35x 15, 15, 15
Finisher:
- Band Pull Aparts to finish the 60:00 (completed 53 pull aparts in 1:30)
- Crossover Symmetry Activation
- T-Spine Mobility
Strength Training:
Push Press (3x6) with Pull Up variations:
- Push Press: 70x9, 120x 8, 160x 7, 210x 6, 5, 5
- Pull Ups: 0x 7, 7, 7
- Parallel Grip Chin Ups: 0x 7, 7, 7
Standing Barbell Press (3x8) with Chin Ups:
- Press: 160x 8, 7, 7
- Chin Ups: 0x 7, 7, 7
Arnold Press (3x10) with Ring Rows:
- Press: 65x 9, 8, 8
- Ring Rows: 0x 13, 13, 13
Behind the Back Barbell Shrugs (3x12) with 1-Arm DB High Pulls:
- Shrugs: 300x 12, 11, 11
- High Pulls: 35x 15, 15, 15
Finisher:
- Band Pull Aparts to finish the 60:00 (completed 53 pull aparts in 1:30)
5.17.2018
Thursday 5.17.18
Warm Up:
- Dynamic mobility for hips, spine, and hamstrings
- Hip Circle walks
Strength Training:
Back Squats (1 at 120%, then 3x3):
- 45x9, 135x7, 225x5, 315x3, 405x1, 325x 3, 2, 2
Front Squats (1 at 120%, then3x4):
- 135x5, 185x4, 225x3, 275x2, 282x1, 235x 4, 3, 3
Calves and Core Super Set:
- Standing Calf Raises: 50x 15, 15, 14
- Ring Plank Holds: 0x :40, :40, :40
Conditioning:
Skipped due to time
- Dynamic mobility for hips, spine, and hamstrings
- Hip Circle walks
Strength Training:
Back Squats (1 at 120%, then 3x3):
- 45x9, 135x7, 225x5, 315x3, 405x1, 325x 3, 2, 2
Front Squats (1 at 120%, then3x4):
- 135x5, 185x4, 225x3, 275x2, 282x1, 235x 4, 3, 3
Calves and Core Super Set:
- Standing Calf Raises: 50x 15, 15, 14
- Ring Plank Holds: 0x :40, :40, :40
Conditioning:
Skipped due to time
5.16.2018
Wednesday 5.16.18
Warm Up:
- Crossover Symmetry Iron Scap
Strength Training:
Shoulders Giant Set:
- DB Cuban Presses: 20x 10, 10, 10
- Front Plate Raises: 45x 10, 10, 10
- DB Lateral Raises: 25x 10, 10, 10
- ATYT: Yellow CS Cord x 10, 10, 10
Arms Warm Up Superset:
- Hammer Curls: 10x10, 20x18, 30x16, 35x14
- Reverse Grip Pushdowns: Orange CS Cord x 20, 18, 16, 14
Arms Superset (3x12):
- Hammer Curls: 40x 10, 10, 9
- Overhead Barbell Extensions: 107.5x 10, 10, 9
Arms Giant Set (3x12):
- DB Spider Curls: 35x 10, 10, 9
- Overhead DB Extensions: 35x 10, 10, 9
- Overhead Elbows Out Extensions: 35x 10, 10, 9
Finisher:
- 100 reps of push ups and face pulls (not for time but short breaks)
Score: Completed in sets of 20, 18, 16, 14, 12, 10, and 10
- Crossover Symmetry Iron Scap
Strength Training:
Shoulders Giant Set:
- DB Cuban Presses: 20x 10, 10, 10
- Front Plate Raises: 45x 10, 10, 10
- DB Lateral Raises: 25x 10, 10, 10
- ATYT: Yellow CS Cord x 10, 10, 10
Arms Warm Up Superset:
- Hammer Curls: 10x10, 20x18, 30x16, 35x14
- Reverse Grip Pushdowns: Orange CS Cord x 20, 18, 16, 14
Arms Superset (3x12):
- Hammer Curls: 40x 10, 10, 9
- Overhead Barbell Extensions: 107.5x 10, 10, 9
Arms Giant Set (3x12):
- DB Spider Curls: 35x 10, 10, 9
- Overhead DB Extensions: 35x 10, 10, 9
- Overhead Elbows Out Extensions: 35x 10, 10, 9
Finisher:
- 100 reps of push ups and face pulls (not for time but short breaks)
Score: Completed in sets of 20, 18, 16, 14, 12, 10, and 10
5.15.2018
Tuesday 5.15.18
Warm Up:
- Crossover Symmetry Activation
Strength Training:
Close Grip Bench Press (3x5-6):
- Bench Press: 55x7, 105x 6, 145x5, 195x 4, 235x3 285x 2, 325x1, 285x 6, 5, 5
Landmine Rows (3x 10-12, superset with Bench Press):
- 50x16, 75x15, 100x14, 125x13, 150x 12, 10, 10
Fat Man Pull Ups (3 sets, superset with Bench Press):
- 0x 10, 10, 10
Reverse Grip Bench Press (3x7-8):
- 215x 8, 7, 7
Fat Man Chin Ups (3 sets, superset with Reverse Bench Press):
- 0x 10, 9, 9
Bar Dips (3x15) and Rear Delt Barbell Rows (3x15):
- Dips: 0x 13, 13, 13
- Rows: 125x 15, 15, 15 (130 next week)
Barbell Shrugs (3x12) and DB High Pulls (3x15):
- Shrugs: 300x 12, 11, 11
- High Pulls: 35x 15, 15, 15
- Crossover Symmetry Activation
Strength Training:
Close Grip Bench Press (3x5-6):
- Bench Press: 55x7, 105x 6, 145x5, 195x 4, 235x3 285x 2, 325x1, 285x 6, 5, 5
Landmine Rows (3x 10-12, superset with Bench Press):
- 50x16, 75x15, 100x14, 125x13, 150x 12, 10, 10
Fat Man Pull Ups (3 sets, superset with Bench Press):
- 0x 10, 10, 10
Reverse Grip Bench Press (3x7-8):
- 215x 8, 7, 7
Fat Man Chin Ups (3 sets, superset with Reverse Bench Press):
- 0x 10, 9, 9
Bar Dips (3x15) and Rear Delt Barbell Rows (3x15):
- Dips: 0x 13, 13, 13
- Rows: 125x 15, 15, 15 (130 next week)
Barbell Shrugs (3x12) and DB High Pulls (3x15):
- Shrugs: 300x 12, 11, 11
- High Pulls: 35x 15, 15, 15
5.14.2018
Monday 5.14.18
Warm Up:
- Dynamic mobility for spine, hips, and hamstrings
- Hip Circle Glute Warm Ups
Strength Training:
Conventional Deadlifts (3x3):
- 75x 7, 165x 6, 255x 5, 345x 4, 435x 3, 2, 2
Sumo Deadlifts (3x4):
- 165x 7, 255x 6, 345x 5, 395x 4, 3, 3
Snatch Grip Deadlifts (3x5):
- 345x 5, 4, 4
Standing Calf Raises Ring Planks Giant Set:
- Calf Raise: 50x 15, 15, 14
- Planks: 0x :40, :40, :40
Conditioning:
10:00 AMRAP:
- 30 step of Walking Lunges
- 75 Jump Rope Singles
Score: 5 full rounds + 30 lunges and 30 single unders (180 lunges and 405 single unders)
- Dynamic mobility for spine, hips, and hamstrings
- Hip Circle Glute Warm Ups
Strength Training:
Conventional Deadlifts (3x3):
- 75x 7, 165x 6, 255x 5, 345x 4, 435x 3, 2, 2
Sumo Deadlifts (3x4):
- 165x 7, 255x 6, 345x 5, 395x 4, 3, 3
Snatch Grip Deadlifts (3x5):
- 345x 5, 4, 4
Standing Calf Raises Ring Planks Giant Set:
- Calf Raise: 50x 15, 15, 14
- Planks: 0x :40, :40, :40
Conditioning:
10:00 AMRAP:
- 30 step of Walking Lunges
- 75 Jump Rope Singles
Score: 5 full rounds + 30 lunges and 30 single unders (180 lunges and 405 single unders)
5.12.2018
Saturday 5.12.18
Warm Up:
- Crossover Symmetry Iron Scap
Strength Training:
Shoulder Giant Set:
- DB Cuban Press: 20x 10, 10, 9
- Front Plate Raise: 45x 10, 10, 9
- DB Lateral Raise: 25x 10, 10, 9
- ATYT: Yellow CS Band x 10, 10, 9
Arms Warm Up Superset:
- Alternating Crossbody Hammer Curls: 5x 20, 15x 18, 25x 16, 35x 14
- Reverse Grip Tricep Pushdowns: Orange GS Band x 20, 18, 16, 14
Arms Giant Set #1:
- Alternating Crossbody Hammer Curls: 40x 10, 10, 9
- Neutral Grip DB Skull Crushers: 40x 10, 10, 9
- Elbows Out DB Extensions: 40x 10, 10, 9
Arms Giant Set #2:
- EZ Curl Bar Spider Curls: 70x 10, 10, 9
- Reverse Grip Skull Crushers: 70x 10, 10, 9
- Reverse Close Grip Bench Press: 70x 10, 10, 9
Conditioning:
Skipped
- Crossover Symmetry Iron Scap
Strength Training:
Shoulder Giant Set:
- DB Cuban Press: 20x 10, 10, 9
- Front Plate Raise: 45x 10, 10, 9
- DB Lateral Raise: 25x 10, 10, 9
- ATYT: Yellow CS Band x 10, 10, 9
Arms Warm Up Superset:
- Alternating Crossbody Hammer Curls: 5x 20, 15x 18, 25x 16, 35x 14
- Reverse Grip Tricep Pushdowns: Orange GS Band x 20, 18, 16, 14
Arms Giant Set #1:
- Alternating Crossbody Hammer Curls: 40x 10, 10, 9
- Neutral Grip DB Skull Crushers: 40x 10, 10, 9
- Elbows Out DB Extensions: 40x 10, 10, 9
Arms Giant Set #2:
- EZ Curl Bar Spider Curls: 70x 10, 10, 9
- Reverse Grip Skull Crushers: 70x 10, 10, 9
- Reverse Close Grip Bench Press: 70x 10, 10, 9
Conditioning:
Skipped
5.11.2018
Friday 5.11.18
Warm Up:
- T-Spine Mobility
- Crossover Symmetry Activation
Strength Training:
Push Press (3x6) with Pull Up variations:
- Push Press: 70x9, 120x 8, 160x 7, 210x 5, 5, 5
- Pull Ups: 0x 7, 7, 7
- Parallel Grip Chin Ups: 0x 7, 7, 7
Standing Barbell Press (3x8) with Chin Ups:
- Press: 160x 7, 7, 7
- Chin Ups: 0x 7, 7, 6
Arnold Press (3x10) with Ring Rows:
- Press: 65x 8, 8, 8
- Ring Rows: 0x 13, 13, 12
Behind the Back Barbell Shrugs (3x12) with 1-Arm DB High Pulls:
- Shrugs: 300x 11, 11, 11
- High Pulls: 35x 15, 15, 14
- T-Spine Mobility
- Crossover Symmetry Activation
Strength Training:
Push Press (3x6) with Pull Up variations:
- Push Press: 70x9, 120x 8, 160x 7, 210x 5, 5, 5
- Pull Ups: 0x 7, 7, 7
- Parallel Grip Chin Ups: 0x 7, 7, 7
Standing Barbell Press (3x8) with Chin Ups:
- Press: 160x 7, 7, 7
- Chin Ups: 0x 7, 7, 6
Arnold Press (3x10) with Ring Rows:
- Press: 65x 8, 8, 8
- Ring Rows: 0x 13, 13, 12
Behind the Back Barbell Shrugs (3x12) with 1-Arm DB High Pulls:
- Shrugs: 300x 11, 11, 11
- High Pulls: 35x 15, 15, 14
5.10.2018
Thursday 5.10.18
Warm Up:
- Dynamic mobility for hips, spine, and hamstrings
- Hip Circle walks
Strength Training:
Back Squats (1 at 120%, then 3x3):
- 45x9, 95x8, 135x7, 185x6, 225x5, 275x4, 315x3, 365x2, 390x1, 325x 2, 2, 2
Front Squats (1 at 120%, then3x4):
- 45x6, 95x5, 135x4, 185x3, 225x2, 282x1, 235x 3, 3, 3
Calves and Core Super Set:
- Standing Calf Raises: 50x 15, 14, 14
- Ring Plank Holds: 0x :39, :39, :39
Conditioning:
AMRAP in 10:00:
- Bulgarian Split Squats: 1, 2, 3, 4, 5...(each leg)
- KB Swings: 2, 4, 6, 8, 10...
Score: Finished 11 split squats each leg plus 5 swings of the round of 22
- Dynamic mobility for hips, spine, and hamstrings
- Hip Circle walks
Strength Training:
Back Squats (1 at 120%, then 3x3):
- 45x9, 95x8, 135x7, 185x6, 225x5, 275x4, 315x3, 365x2, 390x1, 325x 2, 2, 2
Front Squats (1 at 120%, then3x4):
- 45x6, 95x5, 135x4, 185x3, 225x2, 282x1, 235x 3, 3, 3
Calves and Core Super Set:
- Standing Calf Raises: 50x 15, 14, 14
- Ring Plank Holds: 0x :39, :39, :39
Conditioning:
AMRAP in 10:00:
- Bulgarian Split Squats: 1, 2, 3, 4, 5...(each leg)
- KB Swings: 2, 4, 6, 8, 10...
Score: Finished 11 split squats each leg plus 5 swings of the round of 22
Wednesday 5.09.18
Warm Up:
- Crossover Symmetry Iron Scap
Strength Training:
Shoulders Giant Set:
- Handstand Holds: :33, :33, :33
- Front Plate Raises: 45x 10, 10, 9
- DB Lateral Raises: 25x 10, 10, 9
- ATYT: Yellow CS Cord x 10, 10, 9
Arms Warm Up Superset:
- Hammer Curls: 10x10, 20x18, 30x16, 35x15
- Reverse Grip Pushdowns: Orange CS Cord x 20, 18, 16, 14
Arms Superset (3x12):
- Hammer Curls: 40x 10, 9, 9
- Overhead Barbell Extensions: 107.5x 10, 9, 9
Arms Giant Set (3x12):
- DB Spider Curls: 35x 10, 9, 9
- Overhead DB Extensions: 35x 10, 9, 9
- Overhead Elbows Out Extensions: 35x 10, 9, 9
Conditioning:
10:00 AMRAP of:
- 20 Push Ups
- 20 calorie row:
Score: 5 rounds + 20 push ups (120 push ups and 100 calories total)
- Crossover Symmetry Iron Scap
Strength Training:
Shoulders Giant Set:
- Handstand Holds: :33, :33, :33
- Front Plate Raises: 45x 10, 10, 9
- DB Lateral Raises: 25x 10, 10, 9
- ATYT: Yellow CS Cord x 10, 10, 9
Arms Warm Up Superset:
- Hammer Curls: 10x10, 20x18, 30x16, 35x15
- Reverse Grip Pushdowns: Orange CS Cord x 20, 18, 16, 14
Arms Superset (3x12):
- Hammer Curls: 40x 10, 9, 9
- Overhead Barbell Extensions: 107.5x 10, 9, 9
Arms Giant Set (3x12):
- DB Spider Curls: 35x 10, 9, 9
- Overhead DB Extensions: 35x 10, 9, 9
- Overhead Elbows Out Extensions: 35x 10, 9, 9
Conditioning:
10:00 AMRAP of:
- 20 Push Ups
- 20 calorie row:
Score: 5 rounds + 20 push ups (120 push ups and 100 calories total)
5.08.2018
Tuesday 5.08.18
Warm Up:
- Crossover Symmetry Activation
Strength Training:
Close Grip Bench Press (3x5-6):
- Bench Press: 55x7, 105x 6, 145x5, 195x 4, 235x3 285x 2, 325x1, 285x 5, 5, 5
Landmine Rows (3x 10-12, superset with Bench Press):
- 50x16, 75x15, 100x14, 125x13, 150x 10, 10, 10
Fat Man Pull Ups (3 sets, superset with Bench Press):
- 0x 10, 10, 9
Reverse Grip Bench Press (3x7-8):
- 215x 7, 7, 7
Fat Man Chin Ups (3 sets, superset with Reverse Bench Press):
- 0x 9, 9, 9
Bar Dips (3x15) and Rear Delt Barbell Rows (3x15):
- Dips: 0x 13, 13, 12
- Rows: 120x 16, 16, 16 (125x 3x15 next week)
Barbell Shrugs (3x12) and DB High Pulls (3x15):
- Shrugs: 300x 11, 11, 11
- High Pulls: 35x 15, 15, 14
- Crossover Symmetry Activation
Strength Training:
Close Grip Bench Press (3x5-6):
- Bench Press: 55x7, 105x 6, 145x5, 195x 4, 235x3 285x 2, 325x1, 285x 5, 5, 5
Landmine Rows (3x 10-12, superset with Bench Press):
- 50x16, 75x15, 100x14, 125x13, 150x 10, 10, 10
Fat Man Pull Ups (3 sets, superset with Bench Press):
- 0x 10, 10, 9
Reverse Grip Bench Press (3x7-8):
- 215x 7, 7, 7
Fat Man Chin Ups (3 sets, superset with Reverse Bench Press):
- 0x 9, 9, 9
Bar Dips (3x15) and Rear Delt Barbell Rows (3x15):
- Dips: 0x 13, 13, 12
- Rows: 120x 16, 16, 16 (125x 3x15 next week)
Barbell Shrugs (3x12) and DB High Pulls (3x15):
- Shrugs: 300x 11, 11, 11
- High Pulls: 35x 15, 15, 14
5.07.2018
Monday 5.07.18
Warm Up:
- Dynamic mobility for spine, hips, and hamstrings
- Hip Circle Glute Warm Ups
Strength Training:
Snatch Grip/ Sumo/ Conventional Deadlift Warm Up Sets:
- 75x 5/5/5, 165x 4/4/4, 255x 3/3/3, 345x 2/2/2
Conventional Deadlifts (3x3):
- 435x 2, 2, 2
Sumo Deadlifts (3x4):
- 395x 3, 3, 3
Snatch Grip Deadlifts (3x5):
- 345x 4, 4, 4
Standing Calf Raises Ring Planks Giant Set:
- Calf Raise: 50x 15, 14, 14
- Planks: 0x :39, :39, :39
Conditioning:
10:00 AMRAP:
- Walking Lunges
Score: 129 each leg (258 total steps)
- Dynamic mobility for spine, hips, and hamstrings
- Hip Circle Glute Warm Ups
Strength Training:
Snatch Grip/ Sumo/ Conventional Deadlift Warm Up Sets:
- 75x 5/5/5, 165x 4/4/4, 255x 3/3/3, 345x 2/2/2
Conventional Deadlifts (3x3):
- 435x 2, 2, 2
Sumo Deadlifts (3x4):
- 395x 3, 3, 3
Snatch Grip Deadlifts (3x5):
- 345x 4, 4, 4
Standing Calf Raises Ring Planks Giant Set:
- Calf Raise: 50x 15, 14, 14
- Planks: 0x :39, :39, :39
Conditioning:
10:00 AMRAP:
- Walking Lunges
Score: 129 each leg (258 total steps)
5.06.2018
5.05.2018
Saturday 5.05.18- De-Load Week
De-Load Week...
Warm Up:
- Crossover Symmetry Iron Scap
Strength Training:
Shoulder Giant Set:
- Handstand Holds: 0x :32, :32, :32
- Front Plate Raise: 45x 10, 9, 9
- DB Lateral Raise: 25x 10, 9, 9
- ATYT: Yellow CS Band x 10, 9, 9
Arms Warm Up Superset:
- Alternating Crossbody Hammer Curls: 10x 20, 20x 18, 30x 16
- Reverse Grip Tricep Pushdowns: Orange GS Band x 20, 18, 16
Arms Giant Set #1:
- Alternating Crossbody Hammer Curls: 40x 10, 9, 9
- Neutral Grip DB Skull Crushers: 40x 10, 9, 9
- Elbows Out DB Extensions: 40x 10, 9, 9
Arms Giant Set #2:
- EZ Curl Bar Spider Curls: 70x 10, 9, 9
- Reverse Grip Skull Crushers: 70x 10, 9, 9
- Reverse Close Grip Bench Press: 70x 10, 9, 9
Conditioning:
10:00 AMRAP of:
- 20 Push Ups
- 20 calorie row
Score: 5 rounds + 20 push and 2 calories (120 push ups and 102 calories rowed)
Warm Up:
- Crossover Symmetry Iron Scap
Strength Training:
Shoulder Giant Set:
- Handstand Holds: 0x :32, :32, :32
- Front Plate Raise: 45x 10, 9, 9
- DB Lateral Raise: 25x 10, 9, 9
- ATYT: Yellow CS Band x 10, 9, 9
Arms Warm Up Superset:
- Alternating Crossbody Hammer Curls: 10x 20, 20x 18, 30x 16
- Reverse Grip Tricep Pushdowns: Orange GS Band x 20, 18, 16
Arms Giant Set #1:
- Alternating Crossbody Hammer Curls: 40x 10, 9, 9
- Neutral Grip DB Skull Crushers: 40x 10, 9, 9
- Elbows Out DB Extensions: 40x 10, 9, 9
Arms Giant Set #2:
- EZ Curl Bar Spider Curls: 70x 10, 9, 9
- Reverse Grip Skull Crushers: 70x 10, 9, 9
- Reverse Close Grip Bench Press: 70x 10, 9, 9
Conditioning:
10:00 AMRAP of:
- 20 Push Ups
- 20 calorie row
Score: 5 rounds + 20 push and 2 calories (120 push ups and 102 calories rowed)
5.04.2018
Friday 5.04.18- De-Load Week
De-Load Week...
Warm Up:
- T-Spine Mobility
- Crossover Symmetry Activation
Strength Training:
Push Press (3x3) with Pull Up variations:
- Push Press: 70x9, 120x 8, 160x 7, 210x 3, 3, 3
- Pull Ups: 0x 5, 4, 4
- Parallel Grip Chin Ups: 0x 4, 4, 4
Standing Barbell Press (3x4) with Chin Ups:
- Press: 160x 4, 4, 4
- Chin Ups: 0x 4, 4, 4
Seated Arnold Press (3x5) with Ring Rows:
- Arnold Press: 65x 5, 5, 5
- Ring Rows: 0x 7, 6, 6
Behind the Back Barbell Shrugs (3x12) with 1-Arm DB High Pulls:
- Shrugs: 300x 10, 10, 10
- High Pulls: 35x 15, 14, 14
Finisher:
Shoulder/ Upper Back Superset:
- 10 to 1 reps of 1-Arm Landmine Press (started with the bar, added 5 lbs each set)
- 20 to 2 reps of Banded Face Pull/ Pull Apart with Blue band
Warm Up:
- T-Spine Mobility
- Crossover Symmetry Activation
Strength Training:
Push Press (3x3) with Pull Up variations:
- Push Press: 70x9, 120x 8, 160x 7, 210x 3, 3, 3
- Pull Ups: 0x 5, 4, 4
- Parallel Grip Chin Ups: 0x 4, 4, 4
Standing Barbell Press (3x4) with Chin Ups:
- Press: 160x 4, 4, 4
- Chin Ups: 0x 4, 4, 4
Seated Arnold Press (3x5) with Ring Rows:
- Arnold Press: 65x 5, 5, 5
- Ring Rows: 0x 7, 6, 6
Behind the Back Barbell Shrugs (3x12) with 1-Arm DB High Pulls:
- Shrugs: 300x 10, 10, 10
- High Pulls: 35x 15, 14, 14
Finisher:
Shoulder/ Upper Back Superset:
- 10 to 1 reps of 1-Arm Landmine Press (started with the bar, added 5 lbs each set)
- 20 to 2 reps of Banded Face Pull/ Pull Apart with Blue band
5.03.2018
Thursday 5.03.18- De-Load Week
De-Load Week...
Warm Up:
- Dynamic mobility for hips, spine, and hamstrings
- Hip Circle walks
- T-Spine and Shoulder mobility
Strength Training:
Back Squats (3x1):
- 55x9, 105x8, 145x7, 195x6, 235x5, 285x4, 325x 1, 1, 1
- Shoulder and T-Spine ,mobility between sets
Front Squats (3x2):
- 105x7, 145x6, 195x5, 235x 2, 2, 2
- Shoulder and T-Spine mobility between sets
Overhead Squats (3x3):
- 45x7, 95x6, 105x 5, 5, 5 (go back to reverse lunges)
Calves and Core Super Set:
- Standing Calf Raises: 50x 14, 14, 14
- Ring Plank Holds: 0x :38, :38, :38
Conditioning:
- None due to time.
Warm Up:
- Dynamic mobility for hips, spine, and hamstrings
- Hip Circle walks
- T-Spine and Shoulder mobility
Strength Training:
Back Squats (3x1):
- 55x9, 105x8, 145x7, 195x6, 235x5, 285x4, 325x 1, 1, 1
- Shoulder and T-Spine ,mobility between sets
Front Squats (3x2):
- 105x7, 145x6, 195x5, 235x 2, 2, 2
- Shoulder and T-Spine mobility between sets
Overhead Squats (3x3):
- 45x7, 95x6, 105x 5, 5, 5 (go back to reverse lunges)
Calves and Core Super Set:
- Standing Calf Raises: 50x 14, 14, 14
- Ring Plank Holds: 0x :38, :38, :38
Conditioning:
- None due to time.
5.02.2018
Wednesday 5.02.18- De-Load Week
De-Load Week (accessory work stays the same minus Fat Gripz)
Warm Up:
- Crossover Symmetry Iron Scap
Strength Training:
Shoulders Giant Set (3x8-12):
- Handstand Holds: :32, :32, :32
- Front Raises: 45x 10, 9, 9
- DB Lateral Raises: 25x 10, 9, 9
- ATYT's: Yellow CS Cords x 10, 9, 9
DB Spider Curls (3x6-10) and Overhead Barbell Extensions(3x8-10):
- Curls: 10x 13, 20x 12, 30x 11, 40x 8, 7, 7 (2 arms for warm ups, 1 arm for work sets)
- OHE: 47.5x13, 67.5x 12, 87.5x11, 107.5x 9, 8, 8
Standing, Alternating DB Hammer Curls and Overhead Elbows Out Extensions (3x10-12):
- Curls: 40x 11, 10, 10
- EODBE: 40x 11, 10, 10
Conditioning:
10:00 AMRAP of:
- 20 Push Ups
- 20 calorie row
Score: 5 rounds and 10 push ups (110 push ups and 100 calories rowed total)
Warm Up:
- Crossover Symmetry Iron Scap
Strength Training:
Shoulders Giant Set (3x8-12):
- Handstand Holds: :32, :32, :32
- Front Raises: 45x 10, 9, 9
- DB Lateral Raises: 25x 10, 9, 9
- ATYT's: Yellow CS Cords x 10, 9, 9
DB Spider Curls (3x6-10) and Overhead Barbell Extensions(3x8-10):
- Curls: 10x 13, 20x 12, 30x 11, 40x 8, 7, 7 (2 arms for warm ups, 1 arm for work sets)
- OHE: 47.5x13, 67.5x 12, 87.5x11, 107.5x 9, 8, 8
Standing, Alternating DB Hammer Curls and Overhead Elbows Out Extensions (3x10-12):
- Curls: 40x 11, 10, 10
- EODBE: 40x 11, 10, 10
Conditioning:
10:00 AMRAP of:
- 20 Push Ups
- 20 calorie row
Score: 5 rounds and 10 push ups (110 push ups and 100 calories rowed total)
5.01.2018
Tuesday 5.01.18- De-Load Week
De-Load Week...
Warm Up:
- T-Spine mobility (skip this next week for time)
- Crossover Symmetry Activation
Strength Training:
Close Grip Bench Press (3x3) with 1-Arm Landmine Rows and Fat Man Pull Ups:
- Bench Press: 55x7, 105x 6, 145x5, 195x 4, 235x3 285x 2, 325x1, 285x 3, 3, 3
- 1-Arm Landmine Rows: 55x 10, 80x 9, 105x 8, 8, 8 (2-Arm rows next week for time)
- Fat Man Pull Ups: 0x 10, 9, 9, 9
- Fat Man Pull Ups (Supinated Grip): 0x 0
Reverse Grip Bench Press (3x4) and Fat Man Pull Ups (Supinated Grip):
- Bench: 215x 4, 4, 4
- Fat Man Pull Ups: 0x 9, 9, 9
Bar Dips and Rear Delt Barbell Rows:
- Dips: 0x 7, 6, 6
- Rows: 115x 16, 16, 16
Barbell Shrugs (3x12) and DB High Pulls (3x15):
- Shrugs: 300x 10, 10, 10
- High Pulls: 35x 15, 14, 14
Warm Up:
- T-Spine mobility (skip this next week for time)
- Crossover Symmetry Activation
Strength Training:
Close Grip Bench Press (3x3) with 1-Arm Landmine Rows and Fat Man Pull Ups:
- Bench Press: 55x7, 105x 6, 145x5, 195x 4, 235x3 285x 2, 325x1, 285x 3, 3, 3
- 1-Arm Landmine Rows: 55x 10, 80x 9, 105x 8, 8, 8 (2-Arm rows next week for time)
- Fat Man Pull Ups: 0x 10, 9, 9, 9
- Fat Man Pull Ups (Supinated Grip): 0x 0
Reverse Grip Bench Press (3x4) and Fat Man Pull Ups (Supinated Grip):
- Bench: 215x 4, 4, 4
- Fat Man Pull Ups: 0x 9, 9, 9
Bar Dips and Rear Delt Barbell Rows:
- Dips: 0x 7, 6, 6
- Rows: 115x 16, 16, 16
Barbell Shrugs (3x12) and DB High Pulls (3x15):
- Shrugs: 300x 10, 10, 10
- High Pulls: 35x 15, 14, 14
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