Wednesday 10.31.18

Warm Up:
- Dynamic Mobility for shoulders

Strength Training:
Landmine Rows (5x8) with Band Dislocates and Pull Aparts (100 reps each):
- Rows:  55x13, 80x12, 105x11, 130x10, 155x9, 180x 8, 7, 7, 7, 7
- Dislocates:  Red Band x 10x10
- Pull Aparts: Red Band x 10x10

Pull Ups (4 sets) with "No Money" External Rotations and Band Face Pulls (50 reps each):
- Pull Ups:  5, 5, 4, 4
- No Money's:  Red Band x 13, 13, 12, 12
- Face Pulls:  Green Band x 13, 13, 12, 12

Behind the Back Barbell Shrugs (3x12) and Band High Pulls (50 reps):
- Shrugs:  320x 12, 12, 12
- High Pulls:  Green Band x 17, 17, 16

Incline DB Curls:
- 25x 3x 1:00 sets with 1:00 rest

Reverse EZ Bar Curls:
- 40x 3x 1:00 sets with 1:00 rest

Tuesday 10.30.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Close Grip Bench Press (5x8), "No Money" Exteranl Rotations, and Band Pull Aparts:
- Bench:  45x12, 95x11, 135x10, 185x9, 225x 8, 8, 8, 7, 7
- No Money's:  Red Band x 12, 11, 10, 9
- Pull Aparts:  Red Band x 5x20

Shoulder Presses and Band Face Pulls (4x10):
- Presses:  115x 10, 10, 9, 9
- Face Pulls:  10, 10, 10, 10

Lateral Raises:
- 3x 1:00 with 1:00 rest (14, 14, 14 with the 30's, then iso-lateral raises with 15's)

Overhead Elbows Out DB Extensions:
- 25's x 3x 1:00 with 1:00 rest (30's next week)

EZ Bar Skull Crushers:
- 55 x 3x 1:00 with 1:00 rest

Reverse Grip Cable Pushdowns:
- Blue CS Cords x 3x 1:00 with 1:00

Monday 10.29.18

Warm Up:
- Dynamic mobility for hips, hamstring and T-spine

Strength Training:
GHD Sit Ups, 45 Degree Hip Extensions, and Band Pull Aparts:
- Sit Ups:  5x 10, 10, 10, 10, 10
- Back Extensions:  5x 10, 10, 10, 10, 10
- BPA's:  20, 20, 20, 20, 20

Standing Leg Curls, Walking Lunges, and "No Money" External Rotations:
- Leg Curls:  40x 5x10 each leg
- Lunges:  15x 5x 10 each leg (20 next week)
- No Money's:  Red Band x 5x10

Front Squats and Medicine Ball Hamstring Roll-Ins (3x5):
- Front Squats:  45x6, 95x5, 135x4, 185x3, 225x2, 255x1, 185x 5, 5, 5 (3-second negatives)
- Hamstring Roll-Ins:  6, 5, 4, 3, 2, 1, 5, 5, 5 (3-second negatives)

Back Squats (3x5) and Hip Circle Circuit:
- Back Squats:  225x 5, 5, 5 (3-second negatives)
- Hip Circle Lateral Steps:  3x10 each leg
- Hip Circle Kick Backs:  3x10 each leg
- Hip Circle Glute Bridges with Hip Abduction:  3x10

Donkey Calf Raises:
- 70x 1:00 with 1:00 rest

Sunday 10.28.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Shoulder Shocker:
- Overhead Front Plate Raises:  45x 5x10
- Overhead DB Lateral Raises: 17.5x 5x10
- DB Cuban Presses:  17.5x 5x10
- Band Pull Aparts:  Red Band x 5x20

Push/ Pull Tri-Set:
- Fat Man Pull Ups (50 reps):  10, 10, 10, 8, 8, 4
- "No Money" External Rotations (50 reps): Red Band x 10, 10, 10, 8, 8, 4
- Push Ups (100 reps):  20, 20, 20, 16, 16, 8

Arms Superset (100 reps each):
- DB Spider Curls:  25's x 6x10, 20's x 4x10
- Incline Extensions: 35's x 1x10, 30's x 9x10 (switch to overhead extensions)

Saturday 10.27.18

Warm Up:
- No specific warm up

Strength Training:
Chest Supported Rows (supinated grip) with Band Pull Aparts (100 reps:
- Rows:  35x13, 55x12, 80x11, 100x10, 125x9, 145x 7, 7, 7, 7, 7
- BPA's:  13, 12, 11, 10, 9, 9, 9, 9, 9, 9

Pull Ups, Straight Arm Pulldowns (2x pull-ups), and Banded Face Pulls (3x pull ups):
- Pull Ups:  5, 5, 4, 4
- Pulldowns:  Orange CS cords x 10, 10, 8, 8
- Face Pulls:  Green Band x 15, 15, 12, 12

Behind the Back Barbell Shrugs with Band High Pulls (3x12):
- Shrugs:  320x 12, 12, 11
- High Pulls:  Green Band x 12, 12, 12

Crossover Symmetry Iron Scap:
- 1 round

Incline DB Hammer Curls:
- 25x 3x 1:00 with 1:00 rest

Standing Barbell Curls:
- 50x 3x 1:00 with 1:00 rest

Friday 10.26.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Weighted Dips (5x8) with Band Pull Aparts:
- Dips:  0x13, 10x12, 15x11, 20x10, 25x9, 30x 7, 7, 7, 7, 7
- Pull Aparts: 26, 24, 22, 20, 18, 14, 14, 14, 14, 14

Overhead Press (4x10) with No Money External Rotations (4x10):
- Press:  115x 10, 9, 9, 9
- No Money's:  10, 10, 10, 10

DB Lateral Raises:
- 3x 1:00 with 1:00 rest (30x 14, 14, 13, then 6-way raises with 10's for the rest of each minute)

Overhead EZ Bar Extensions:
- 55x 3x 1:00 with 1:00 rest

Elbows Out DB Extensions:
- 30's x 3x 1:00 with 1:00 rest

Reverse Grip Pushdowns:
- Blue CS Cords: 3x 1:00 with 1:00 rest (kneeling)

Thursday 10.25.18

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

Strength Training:
Strict Knees to Elbows, Single Leg DB Romanian Deadlifts, and Band Pull Aparts:
- Leg Raises:  5, 5, 5, 4, 4
- 1-Leg DB RDL's:  40x 10, 45x 10, 50x 10, 55x10, 60x10 (straight sets of 55 next week)
- BPA's:  20, 20, 20, 20, 20

DB Romanian Deadlift Shrugs and Walking Lunges:
- DBRDLS:  65's x 10, 70's x 10, 75's x 10, 80's x 10, 85's x 10 (straight sets of 80 next week)
- Lunges:  5x 20, 20, 20, 20, 20 (10 next week)

Trap Bar Deadlifts and Sissy Squats (warm up, then 10-1 with minimal rest):
- Deadlifts:  110x5, 200x4, 290x3, 380x2, 470x1, 290x10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (295 next week)
- Sissy Squats:  0x 5, 4, 3, 2, 1, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Standing Calf Raises:
- 0x 3x 1:00 with 1:00 rest

Wednesday 10.24.18

Warm Up:
- Dynamic Mobility for shoulders

Strength Training:
Landmine Rows with Band Pull Aparts (5x8):
- Rows:  55x13, 80x12, 105x11, 130x10, 155x9, 180x 7, 7, 7, 7, 7
- BPA's: 13, 12, 11, 10, 9, 8, 8, 8, 8, 8

Pull Ups (4 sets) , Straight Arm Pulldowns (2x chin ups), and Band Face Pulls (3x chin ups):
- Pull Ups:  5, 4, 4, 4
- Pulldowns:  10, 8, 8, 8
- Face Pulls:  15, 12, 12, 12

Behind the Back Barbell Shrugs and Band High Pulls (3x12):
- Shrugs:  320x 12, 12, 11
- High Pulls:  12, 12, 12

Crossover Symmetry:
- 1 Round of Iron Scap

Incline DB Curls:
- 25x 3x 1:00 sets with 1:00 rest

Reverse EZ Bar Curls:
- 40x 3x 1:00 sets with 1:00 rest

Tuesday 10.23.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Close Grip Bench Press (5x8) and Band Pull Aparts (double reps of bench):
- Bench:  45x12, 95x11, 135x10, 185x9, 225x 8, 8, 7, 7, 7
- Pull Aparts:  24, 22, 20, 18, 16, 16, 14, 14, 14

Shoulder Presses and Band Face Pulls (4x10):
- Presses:  115x 10, 9, 9, 9
- Face Pulls:  10, 10, 10, 10

Lateral Raises:
- 3x 1:00 with 1:00 rest (14, 14, 13 with the 30's, then iso-lateral raises with 15's)

Overhead Elbows Out DB Extensions:
- 25's x 3x 1:00 with 1:00 rest

EZ Bar Skull Crushers:
- 55 x 3x 1:00 with 1:00 rest

Reverse Grip Cable Pushdowns:
- Blue CS Cords x 3x 1:00 with 1:00

Monday 10.22.18

Warm Up:
- Dynamic mobility for hips, hamstring and T-spine

Strength Training:
GHD Sit Ups, 45 Degree Back Extensions, and Band Pull Aparts:
- Sit Ups:  5x 10, 10, 10, 10, 9
- Back Extensions:  5x 10, 10, 10, 10, 10
- BPA's:  20, 20, 20, 20, 20

Standing Leg Curls and Walking Lunges:
- Leg Curls:  35x 10, 10, 10, 10, 10 (40 next week)
- Lunges:  10x 20, 20, 20, 20, 20 (15 next week)

Hip Circle Glute Circuit:
- Lateral Steps:  3x10
- Kick Backs:  3x10
- Squats:  3x10
- Hip Extensions and Hip Abduction:  3x10

Front Squats and Medicine Ball Hamstring Roll-Ins (50 reps):
- FRont Squats:  45x6, 95x5, 135x4, 185x3, 225x2, 250x1, 205x 10, 9, 8, 7 (185 next week)
- Hamstring Roll-Ins:  6, 5, 4, 3, 2, 1, 10, 9, 8, 7

Donkey Calf Raises:
- 70x 1:00 with 1:00 rest (skipped due to time)

Sunday 10.21.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Shoulder Shocker:
- Overhead Front Plate Raises:  45x 10, 10, 10, 10, 10
- Overhead DB Lateral Raises: 20x 10, 15x 10, 10, 10, 10
- DB Cuban Presses:  20x10, 15x 10, 10, 10, 10
- Band Pull Aparts:  20, 20, 20, 20, 20

Push/ Pull Tri-Set:
- Fat Man Pull Ups (50 reps):  10, 10, 10, 8, 7, 5
- Band Face Pulls (50 reps):  10, 10, 10, 8, 7, 5
- Push Ups (100 reps):  20, 20, 20, 16, 14, 10

Arms Superset (100 reps each):
- DB Spider Curls:  25's x 10, 10, 10, 10, 10, 20's x 10, 10, 10, 10, 10
- Incline Extensions: 30's x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

Saturday 10.20.18

Warm Up:
- No specific warm up

Strength Training:
Chest Supported Rows (supinated grip) with Band Pull Aparts (5x8):
- Rows:  30x13, 50x12, 75x11, 95x10, 120x9, 140x 8, 8, 8, 8, 8
- BPA's:  13, 12, 11, 10, 9, 8, 8, 8, 8, 8

Pull Ups, Straight Arm Pulldowns (2x pull-ups), and Banded Face Pulls (3x pull ups):
- Pull Ups:  5, 4, 4, 4
- Pulldowns:  Orange CS cords x 10, 8, 8, 8
- Face Pulls:  Green Band x 15, 12, 12, 12

Behind the Back Barbell Shrugs with Band High Pulls (3x12):
- Shrugs:  320x 13, 11, 11
- High Pulls:  Green Band x 12, 12, 12

Crossover Symmetry Iron Scap:
- 1 round

Incline DB Hammer Curls:
- 25x 3x 1:00 with 1:00 rest

Standing Barbell Curls:
- 50x 3x 1:00 with 1:00 rest

Friday 10.19.18

Warm Up:
- Skin the Cat shoulder stretches
- Crossover Symmetry Activation
- T-Spine mobility (between sets of dips)

Strength Training:
Weighted Dips (5x8) with Band Pull Aparts:
- Dips:  0x13, 5x12, 10x11, 15x10, 20x9, 25x 8, 8, 8, 8, 8
- Pull Aparts: 26, 24, 22, 20, 18, 16, 16, 16, 16, 16

Overhead Press (4x10) with Banded Face Pulls (4x10):
- Press:  110x 10, 10, 10, 10 (115 next week)
- Face Pulls:  10, 10, 10, 10

DB Lateral Raises:
- 3x 1:00 with 1:00 rest (30x 14, 13, 13, then 6-way raises with 10's for the rest of each minute)

Overhead EZ Bar Extensions:
- 50x 3x 1:00 with 1:00 rest

Elbows Out DB Extensions:
- 30's x 3x 1:00 with 1:00 rest

Reverse Grip Pushdowns:
- Blue CS Cords: 3x 1:00 with 1:00 rest (kneeling)

Thursday 10.18.18

Warm Up:
- Hip Circle Circuit x 3 rounds

Strength Training:
Strict Knees to Elbows, Single Leg DB Romanian Deadlifts, and Band Pull Aparts:
- Leg Raises:  5, 5, 4, 4, 4
- 1-Leg DB RDL's:  35x 10, 40x 10, 45x 10, 50x 10, 55x10 (up to 60 next week)
- BPA's:  20, 20, 20, 20, 20

DB Romanian Deadlift Shrugs and Walking Lunges:
- DBRDLS:  60's x 10, 65's x 10, 70's x 10, 75's x 10, 80's x 10 (up to 85's next week)
- Lunges:  5x 20, 20, 20, 20, 20 (10 next week)

Trap Bar Deadlifts and Sissy Squats (50 reps each after warm ups):
- Deadlifts:  150x5, 240x4, 330x3, 420x2, 510x1, 330x 10, 9, 8, 7, 6, 5, 5
- Sissy Squats:  0x 5, 4, 3, 2, 1, 10, 9, 8, 7, 6, 5, 5

Standing Calf Raises:
- 0x 3x 1:00 with 1:00 rest

Wednesday 10.17.18

Warm Up:
- Dynamic Mobility for shoulders

Strength Training:
Landmine Rows with Band Pull Aparts (5x8):
- Rows:  50x13, 75x12, 100x11, 125x10, 150x9, 175xx 8, 8, 8, 8, 8
- BPA's: 13, 12, 11, 10, 9, 8, 8, 8, 8, 8

Chin Ups (4 sets) , Straight Arm Pulldowns (2x chin ups), and Band Face Pulls (3x chin ups):
- Chin Ups:  5, 4, 4, 4
- Pulldowns:  10, 8, 8, 8
- Face Pulls:  15, 12, 12, 12

Behind the Back Barbell Shrugs and Band High Pulls (3x12):
- Shrugs:  320x 12, 11, 11
- High Pulls:  12, 12, 12

Crossover Symmetry:
- 1 Round of Iron Scap

Incline DB Curls:
- 25x 3x 1:00 sets with 1:00 rest

Reverse EZ Bar Curls:
- 40x 3x 1:00 sets with 1:00 rest

Tuesday 10.16.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Close Grip Bench Press (5x8) and Band Pull Aparts (double reps of bench):
- Bench:  45x12, 95x11, 135x10, 185x9, 225x 8, 7, 7, 7, 7
- Pull Aparts:  24, 22, 20, 18, 16, 14, 14, 14, 14

Shoulder Presses and Band Face Pulls (4x10):
- Presses:  110x 10, 10, 10, 10 (115 next time)
- Face Pulls:  10, 10, 10, 10

Lateral Raises:
- 3x1:00 with 1:00 rest (14, 13, 13 with the 30's, then iso-lateral raises with 15's)

EZ Bar Skull Crushers:
- 55 x 3x 1:00 with 1:00 rest

Overhead Elbows Out DB Extensions:
- 20's x 3x 1:00 with 1:00 rest

Reverse Grip Cable Pushdowns:
- Blue CS Cords x 3x 1:00 with 1:00

Monday 10.15.18

Warm Up:
- Dynamic mobility for hips, hamstring and T-spine

Strength Training:
GHD Sit Ups, 45 Degree Back Extensions, and Band Pull Aparts:
- Sit Ups:  5x 10, 10, 10, 9, 9
- Back Extensions:  5x 10, 10, 10, 9, 9
- BPA's:  20, 20, 20, 20, 20

Standing Leg Curls and Walking Lunges:
- Leg Curls:  30x 10, 10, 10, 10, 10 (35 next week)
- Lunges:  5x 20, 20, 20, 20, 20 (10 next week)

Hip Circle Glute Circuit:
- Lateral Steps:  3x10
- Kick Backs:  3x10
- Squats:  3x10
- Hip Extensions and Hip Abduction:  3x10

Front Squats and Back Squats:
- 45x10/10, 95x9/9, 135x8/8, 185x7/7, 225x 6/6, 230x 5/5, 4/4, 3/3, 2/2, 1/1 (235 next time)

Donkey Calf Raises:
- 70x 1:00 with 1:00 rest

Sunday 10.14.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Shoulder Shocker:
- Overhead Front Plate Raises:  45x 10, 10, 10, 10, 10
- Overhead DB Lateral Raises: 15x 10, 10, 10, 10, 10
- DB Cuban Presses:  15x 10, 10, 10, 10, 10
- Band Pull Aparts:  20, 20, 20, 20, 20

Push/ Pull Tri-Set:
- Fat Man Pull Ups (50 reps):  0x 10, 10, 9, 8, 7, 6
- Band Face Pulls (50 reps):  10, 10, 9, 8, 7, 6
- Push Ups (100 reps):  20, 20, 18, 16, 14, 12

Arms Superset (100 reps each):
- DB Spider Curls:  8's x 10, 10's x 10, 12's x 10, 15's x 10, 20's x 10, 25's x 10, 10, 10, 10, 10
- Incline Extensions: 8's x 10, 10's x 10, 12's x 10, 15's x 10, 20's x 10, 25's x 10, 10, 10, 10, 10

Saturday 10.13.18

Warm Up:
- No specific warm up

Strength Training:
Chest Supported Rows (supinated grip) with Band Pull Aparts (5x8):
- Rows:  30x13, 50x12, 75x11, 95x10, 120x9, 140x 8, 8, 8, 8, 7
- BPA's:  13, 12, 11, 10, 9, 8, 8, 8, 8, 7

Pull Ups, Straight Arm Pulldowns (2x pull-ups), and Banded Face Pulls (3x pull ups):
- Pull Ups:  4, 4, 4, 4
- Pulldowns:  Orange CS cords x 8, 8, 8, 8
- Face Pulls:  Green Band x 12, 12, 12, 12

Behind the Back Barbell Shrugs with Band High Pulls (3x12):
- Shrugs:  320x 11, 11, 11
- High Pulls:  Green Band x 12, 12, 12

Crossover Symmetry Iron Scap:
- 1 round

Incline DB Hammer Curls:
- 25x 3x 1:00 with 1:00 rest

Standing Barbell Curls:
- 50x 3x 1:00 with 1:00 rest

Friday 10.12.18

Rest day.

Thursday 10.11.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Weighted Dips (5x8) with Band Pull Aparts:
- Dips:  0x13, 5x12, 10x11, 15x10, 20x9, 25x 8, 8, 8, 8, 7
- Pull Aparts: 26, 24, 22, 20, 18, 16, 16, 16, 16, 14

Overhead Press (4x10) with Banded Face Pulls (4x10):
- Press:  105x 10, 10, 10, 10 (110 next week)
- Face Pulls:  10, 10, 10, 10

DB Lateral Raises:
- 3x 1:00 with 1:00 rest (30x 13, 13, 13, then 6-way raises with 10's for the rest of each minute)

Overhead EZ Bar Extensions:
- 50x 3x 1:00 with 1:00 rest

Elbows Out DB Extensions:
- 30's x 3x 1:00 with 1:00 rest

Reverse Grip Pushdowns:
- Blue CS Cords: 3x 1:00 with 1:00 rest

Wednesday 10.10.18

Warm Up:
- Hip Circle Circuit x 3 rounds

Strength Training:
Hanging Leg Raises, Single Leg DB Romanian Deadlifts, and Band Pull Aparts:
- Leg Raises:  5, 4, 4, 4, 4
- 1-Leg DB RDL's:  30x 10, 35x 10, 40x 10, 45x 10, 50x 10 (up to 55 next week)
- BPA's:  20, 20, 20, 20, 20

DB Romanian Deadlift Shrugs and Walking Lunges:
- DBRDLS:  55's x 10, 60's x 10, 65's x 10, 70's x 10, 75's x 10 (up to 80's next week)
- Lunges:  0x 20, 20, 20, 20, 20

Deadlifts and Kneeling Sissy Squats:
- Deadlifts:  45x10, 135x9, 225x8, 315x 7, 6, 5, 4, 3, 2, 1 (320 for top sets next week)
- Sissy Squats:  0x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Standing Calf Raises:
- 0x 3x 1:00 with 1:00 rest

Tuesday 10.09.18

Warm Up:
- Dynamic Mobility for shoulders

Strength Training:
Landmine Rows with Band Pull Aparts (5x8):
- Rows:  50x13, 75x12, 100x11, 125x10, 150x9, 175xx 8, 8, 8, 8, 7
- BPA's: 13, 12, 11, 10, 9, 8, 8, 8, 8, 7

Chin Ups (4 sets) , Straight Arm Pulldowns (2x chin ups), and Band Face Pulls (3x chin ups):
- Chin Ups:  4, 4, 4, 4
- Pulldowns:  8, 8, 8, 8
- Face Pulls:  12, 12, 12, 12

Behind the Back Barbell Shrugs and Band High Pulls (3x12):
- Shrugs:  320x 11, 11, 11
- High Pulls:  12, 12, 12

Crossover Symmetry:
- 1 Round of Iron Scap

Incline DB Curls:
- 25x 3x 1:00 sets with 1:00 rest

Reverse EZ Bar Curls:
- 40x 3x 1:00 sets with 1:00 rest

Monday 10.08.18

Warm Up:
- Dynamic mobility for shoulders
- Crossover Symmetry Activation

Strength Training:
Close Grip Bench Press (5x8) and Band Pull Aparts (double reps of bench):
- Bench:  45x13, 95x12, 135x11, 185x10, 205x9, 225x 7, 7, 7, 7, 7
- Pull Aparts:  26, 24, 22, 20, 18, 14, 14, 14, 14, 14

Shoulder Presses and Band Face Pulls (4x10):
- Presses:  105x 10, 10, 10, 10 (110 next time)
- Face Pulls:  10, 10, 10, 10

Lateral Raises:
- 30's and 15's x 3x1:00 with 1:00 rest (13, 13, 12 with the 30's)

EZ Bar Skull Crushers:
- 50 x 3x 1:00 with 1:00 rest (55 next week)

Overhead Elbows Out DB Extensions:
- 20's x 3x 1:00 with 1:00 rest

Reverse Grip Cable Pushdowns:
- 85x 3x 1:00 with 1:00 (85 next week)

Sunday 10.07.18

Warm Up:
- Dynamic mobility for hips, hamstring and T-spine

Strength Training:
GHD Sit Ups, 45 Degree Back Extensions, and Band Pull Aparts:
- Sit Ups:  5x 10, 10, 9, 9, 9
- Back Extensions:  5x 10, 10, 9, 9, 9
- BPA's:  20, 20, 20, 20, 20

Standing Leg Curls and Walking Lunges:
- Hamstring Curls:  25x 10, 10, 10, 10, 10 (30 next week)
- Walking Lunges:  20, 20, 20, 20, 20

Hip Circle Glute Circuit:
- Lateral Steps:  3x10
- Kick Backs:  3x10
- Squats:  3x10
- Hip Extensions and Hip Abduction:  3x10

Front Squats and Back Squats:
- 45x10/10, 95x9/9, 135x8/8, 185x7/7, 225x 6/6, 5/5, 4/4, 3/3, 2/2, 1/1 (230 next time)

Donkey Calf Raises:
- 70x 1:00 with 1:00 rest

Saturday 10.06.18

Warm Up:
- No specific warm up

Strength Training:
Chest Supported Rows (supinated grip) with Band Pull Aparts (5x8):
- Rows:  30x13, 50x12, 75x11, 95x10, 120x9, 140x 8, 8, 8, 7, 7
- BPA's:  13, 12, 11, 10, 9, 8, 8, 8, 7, 7

Pull Ups, Straight Arm Pulldowns (2x pull-ups), and Banded Face Pulls (3x pull ups):
- Pull Ups:  4, 4, 4, 3
- Pulldowns:  Orange CS cords x 8, 8, 8, 6
- Face Pulls:  Green Band x 12, 12, 12, 9

Behind the Back Barbell Shrugs with Band High Pulls (3x12):
- Shrugs:  315x 12, 12, 12
- High Pulls:  Green Band x 12, 12, 12

Crossover Symmetry Iron Scap:
- 1 round

Incline DB Hammer Curls:
- 25x 3x 1:00 with 1:00 rest

Standing Barbell Curls:
- 50x 3x 1:00 with 1:00 rest

Friday 10.05.18

Rest day.

Thursday 10.04.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Weighted Dips (5x8) with Band Pull Aparts:
- Dips:  0x13, 5x12, 10x11, 15x10, 20x9, 25x 8, 8, 8, 7, 7
- Pull Aparts: 26, 24, 22, 20, 18, 16, 16, 16, 14, 14

Overhead Press (4x10) with Banded Face Pulls (4x10):
- Press:  100x 10, 10, 10, 10 (105 next week)
- Face Pulls:  10, 10, 10, 10

DB Lateral Raises:
- 3x 1:00 with 1:00 rest (30x 13, 13, 12, then 15 for the rest of each minute)

Overhead EZ Bar Extensions:
- 50x 3x 1:00 with 1:00 rest

Elbows Out DB Extensions:
- 30's x 3x 1:00 with 1:00 rest

Reverse Grip Cable Pushdowns:
- Blue CS Cords: 3x 1:00 with 1:00 rest

Wednesday 10.03.18

Warm Up:
- Dynamic mobility for hips, t-spine, and hamstrings
- Glute warm up with hip circle

Strength Training:
Sumo Deadlifts and Conventional Deadlifts (3x3) with Goblet Squats (10x10):
- Sumo/ Conventional Warm Ups:  45x 5/5, 135x 4/4, 225x 3/3, 315x 2/2
- Sumo Deadlifts:  405x 3, 2, 2
- Conventional Deadlifts:  450x x 2, 2, 2
- Goblet Squats:  65x 10, 10, 10, 10, 10, 9, 9, 9, 9, 9

Hanging Leg Raises and Band Pull Aparts:
- Leg Raises:  0x 4, 4, 4, 4, 4

- Band Pull Aparts:  20, 20, 20, 20, 20

Standing Calf Raises:
- 0 x 3x 1:00 sets with 1:00 rest

Tuesday 10.02.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Landmine Rows with Band Pull Aparts (5x8):
- Rows:  50x13, 75x12, 100x11, 125x10, 150x9, 175xx 8, 8, 8, 7, 7
- BPA's: 13, 12, 11, 10, 9, 8, 8, 8, 7, 7

Chin Ups (4 sets) , Straight Arm Pulldowns (2x chin ups), and Band Face Pulls (3x chin ups):
- Chin Ups:  4, 4, 4, 3
- Pulldowns:  8, 8, 8, 6
- Face Pulls:  12, 12, 12, 9

Behind the Back Barbell Shrugs and Band High Pulls (3x12):
- Shrugs:  315x 12, 12, 12
- High Pulls:  12, 12, 12

Incline DB Curls:
- 25x 3x 1:00 sets with 1:00 rest

Reverse EZ Bar Curls:
- 40x 3x 1:00 sets with 1:00 rest

Monday 10.01.18

Warm Up:
- Dynamic mobility for shoulders
- Crossover Symmetry Activation

Strength Training:
Close Grip Bench Press (5x3-5) and Band Pull Aparts (double reps of bench):
- Bench:  45x10, 95x9, 135x8, 185x7, 225x6, 275x 3, 3, 3, 3, 3
- Pull Aparts:  20, 18, 16, 14, 12, 6, 6, 6, 6, 6

Shoulder Presses and Band Face Pulls (4x10):
- Presses:  100x 10, 10, 10, 10 (105 next time)
- Face Pulls:  10, 10, 10, 10

Lateral Raises:
- 30's and 15's x 3x1:00 with 1:00 rest (13, 12, 12 with the 30's)

DB Skull Crushers:
- 30's x 3x 1:00 with 1:00 rest (try EZ bar skull crushers next week)

Overhead Elbows Out DB Extensions:
- 25's x 3x 1:00 with 1:00 rest

Reverse Grip Cable Pushdowns:
- 80x 3x 1:00 with 1:00 (85 next week)