Tuesday 9.30.14

Rest day.

Monday 9.29.14

Strength Training:
Muscle Snatch+ Hang Power Snatch + Klokov Press Complex:
- 45x 5+5+5, 95x 4+4+4, 135x 3+3+3, 155x 2+2+0 (switch to Snatch Push Press)

Power Snatch+ Hang Power Snatch (EMOM for 5:00):
- 200x 1+1, 0, 0, 0, 0 (stay at this weight)

Snatch High Pulls (5x3 @ 112.5% of 220):
- 247.5x 3, 3, 3, 3, 3 (use 107.5% of 225 next week)

Box Squat (3x5):
- 45x5, 135x4, 225x3, 275x2, 285x 5, 5, 5 (290 next week)

Bench Press (4x4 Cycle 5, Week 3 + Slingshot Volume sets):
- Warm Ups:  45x10, 95x8, 135x6, 185x4, 225x2
- Work Sets:  270x 4, 4, 4, 6 (275 next cycle)
- Slingshot:  270x 6, 6, 6, 6, 6

Weighted Parallel Grip Chin Ups (3x5 + max reps unweighted):
- Warm Ups:  0x5, 25x4, 50x3
- Work Sets:  55x 5, 5, 5 (60 next week)
- Unweighted:  12

Conditioning:
- None

Sunday 9.28.14

Rest day.

Saturday 9.27.14

Strength Training:
Muscle Cleans:
- 45x5, 95x4, 135x3, 185x2, 225x1 (power clean)

Clean Pulls:
- 275x3, 315x2, 365x1

Deadlifts (4x4 Cycle 5, Week 2):
- 380x 4, 4, 4, 8 (385 next week)

Barbell Power Shrugs:
- 380x 8, 8, 8 (385 next week)

Weighted Chin Ups (5x5 or 25 reps):
- 0x5, 25x4, 50x 5, 5, 5, 5, 5 (55 next week)

Dips (5x5 + Volume Sets):
- Warm Ups:  0x5, 25x4, 50x3, 75x2
- Work Sets:  90x 5, 4, 4, 4, 4 (stay at this weight next week)
- Volume @ 15:  9, 9, 9, 9, 9, 9 (try 6x10 at this weight next week)

Band Pull Aparts:
- 100 reps in 4x15 and 4x 10

Conditioning:
- None

Friday 9.26.14

Conditioning:
10x 2:00 rounds of:
- 46 Double Unders
- 10 Band Pull Aparts
- 10 Hollow Rocks
- Rest the remainder of the round
Score:  460 total double unders, 100 band pull aparts, and 100 hollow rocks

Mobility:
- 20:00 of stretching hips, glutes, hamstrings, and calves.

Thursday 9.25.14

Strength Training:
Weighted Pull Ups (25 reps or 5x5):
- Warm Ups:  0x5, 30x3, 60x1
- Work Sets:  50x 5, 5, 5, 4, 4, 2 (stay at this weight until 5x5)

Shoulder Press (4x4 Cycle 5, Week 2):
- Warm Up:  45x6, 95x4, 135x2
- Work Sets:  162.5x 4, 4, 4, 8

DB Lunges:
- 20x5, 25x5, 30x5, 35x5, 40x5, 45x5, 50x5

Shoulders Tri-Set:
- Arnold Press @ 50: 8, 8, 8, 8 (stay until 4x10)
- Lateral Raises @25:  8, 8, 8, 8 (stay until 4x10)
- Band Pull Aparts:  20, 20, 20, 20

Conditioning:
- None

Wednesday 9.24.14

Conditioning:
10 Rounds of:
- 110 Jump Rope Singles
- 10 Band Pull Aparts
- 10 Hanging Leg Raises
Time:  19:49.  I wasn't going for time, just kept track of how long it took.

Mobility:
- 20:00 of stretching

Tuesday 9.23.14

Strength Training:
Muscle Snatch+Hang Power Snatch+Klokov Press Complex:
- 45x 5+5+5, 95x 4+4+4, 135x 3+3+3, 155x 2+2+0 (stay at 155 for top set)

Power Snatch/ Hang Power Snatch (1 of each on the minute for 5:00):
- 195x 1+1, 1+1, 1+1, 1+1, 1+1 (200 next week)

Snatch High Pulls (5x3 @ 110% of 220):
- 242x 3, 3, 3, 3, 3 (112.5% next week)

Box Squats (3x5):
- 45x5, 135x5, 225x5, 275x5, 280x 5, 5, 5 (285 next week)

Bench Press (4x4 Cycle 5, Week 2):
- Warm Ups:  45x10, 95x8, 135x6,  185x4, 225x2
- Work Sets:  255x 4, 4, 4, 8 (260 next cycle)
- Slingshot Volume Sets:  Had to cut these out due to time today

Weighted Parallel Grip Chin Ups (5x5 or 25 reps):
- Warm Ups:  0x5, 30x3, 60x1
- Work Sets:  50x 5, 5, 5, 5, 5 (55 next week)

Band Pull Aparts:
- 100 reps

Monday 9.22.14

Conditioning:
20:00 AMRAP of:
- 10 Ab Wheel Roll Outs
- 50 Double Unders
- 500m Row
Score:  5 rounds + 1 roll out.  4/5 rounds of double unders were unbroken.

Sunday 9.21.14

Rest day.

Saturday 9.20.14

Strength Training:
Muscle Cleans:
- 45x5, 95x4, 135x3, 185x2, 225x1 (power clean)

Clean Pulls:
- 275x3, 315x2, 345x1

Deadlifts (4x4 Cycle 5, Week 1):
- 355x 4, 4, 4, 10 (360 next cycle)

Barbell Power Shrugs:
- 355x 10, 10, 10

Weighted Chin Ups (5x5 or 25 reps):
- 0x5, 30x3, 60x1, 50x 5, 5, 5, 4, 3, 3 (stay at this weight until I get 5x5)

Dips (5x5 + volume sets):
- Warm Ups:  0x5, 25x4, 50x3, 75x2
- Work Sets:  85x 5, 5, 5, 5, 5 (90 next week)
- Volume sets:  15x 8, 8, 8, 8, 8, 8 (go for 6 set of 9 next week)

Band Pull Aparts:
- 6x 10

Friday 9.19.14

Conditioning:

10x 1:00 Rounds of:

- 45 Double Unders

- Singles to finish the 1:00 round

- Rest 1:00 between rounds

Score:  450 Double Unders (singles not counted)

Stability:

3 Rounds of:

- :35 Right Side Plank

- :35 Left Side Plank
- :35 Front Plank

Mobility:

- 5:00 of stretching for glutes, I'll have to do the rest later.

Thursday 9.18.14

Strength Training:
Shoulder Press (4x4 Cycle 5, Week 1):
- Warm Ups:  45x5, 95x4, 135x3
- Work Sets:  152.5x 4, 4, 4, 10 (155 next week)

Weighted Pull Ups (5x5, or 25 reps):
- Warm Ups:  0x5, 30x3, 60x1
- Work Sets:  50x 5, 4, 4, 4, 4, 4 (stay until I get 5x5)

Shoulders Giant Set:
- Arnold Press @ 45:  10, 10, 10, 10
- Lateral Raise @ 20:  10, 10, 10, 10
- Band Pull Aparts:  10, 10, 10, 10

Wednesday 9.17.14

Conditioning:
10 Rounds of:
- 105 Jump Rope singles
- 10 Hanging Leg Raises

Mobility:
- 20:00 of stretching hips, hamstrings, calves, and glutes.

Tuesday 9.16.14

Strength Training:
Muscle Snatch/ Hang Power Snatch/ Klokov Press:
- 45x 5/5/5, 95x 4/4/4, 135x 3/3/3, 150x 2/2 (155 next week)

Power Snatch/Hang Power Snatch (EMOM for 5:00):
- 195x 1/1, 1/1, 1/1, 1/1, 1/0 (missed the last HPS, stay at this weight)

Snatch High Pulls (5x3 @ 107.5% of 220):
- 236.5x 3, 3, 3, 3, 3 (110% next week)

Box Squats (3x5):
- 45x5, 135x5. 225x5. 275x 5, 5, 5

Bench Press (4x4 Cycle 5, Week 1):
- Warm Ups:  45x10, 95x8, 135x6, 185x4, 225x2
- Work Sets:  240x 4, 4, 4, 10 (245 next cycle)

Slingshot Bench Press (5x10):
- 265x 10, 9, 9, 9, 7 (stay at this weight until I get 5x10)

Parallel Grip Chin Ups (5x5):
- Warm Ups:  0x5, 30x3, 60x1
- Work Sets:  50x 5, 5, 4, 4, 4, 3 (stay at this weight until I get 5x5)

Monday 9.15.14

Conditioning:

4x 5:00 Rounds of:

- 500m Row

- Rounds of 10 GHD Sit Ups and 30 Double Unders to finish the 5:00 round

Score:  I finished 8 total rounds of the couplet

Mobility:

- 15:00 for glutes, hips, hamstrings, and calves

Sunday 9.14.14

Rest day.

Saturday 9.13.14

Strength Training:
Muscle Cleans:
- 45x5, 95x4, 135x3, 185x2, 225x1 (power clean)

Clean Pulls:
- 275x3, 315x2, 365x1

Deadlifts (4x4, Cycle 4, Week 3):
- 400x 4, 4, 4, 6 (405 next cycle)

Barbell Power Shrugs:
- 400x 6, 6, 6

Bar Dips (25 Heavy Reps+ Volume sets):
- Warm Ups:  0x5, 25x4, 50x3, 75x2
- Work Sets:  80x 5, 5, 5, 5, 5 (85 next week)
- Volume:  10x 6 sets of 10 reps

Weighted Chin Ups (25 Reps):
- Warm Ups:  0x5, 25x3, 50x1
- Work Sets:  45x 5, 5, 5, 5, 5 (50 next cycle)

Conditioning:
- Off

Friday 9.12.14

Conditioning:

10x 1:00 Rounds of:

- Max unbroken Double Unders

- Singles to finish the 1:00 round

- Rest 1:00 between rounds

Score:  439 Double Unders (singles not counted)

Stability:

3 Rounds of:

- :30 Right Side Plank

- :30 Left Side Plank
- :30 Front Plank

Mobility:

- 15:00 of stretching for hips, groin, hamstrings, and calves

Thursday 9.11.14

Strength Training:
Bench Press 4x4 (Cycle 4, Week 3):
- Warm Ups:  45x10, 95x8, 135x6, 185x4, 225x2
- Work Sets:  265x 4, 4, 4, 6 (270 next cycle)

SlingShot Bench Press/ Lateral Raise Superset:
- 265 BP/ 18 KB Raises:  8/8, 8/8, 8/8

Weighted Pull Ups 5x5:
- Warm Ups:  0x5, 25x3, 50x1
- Work Sets:  45x 5, 5, 5, 5, 5 (50 next week)

Band Pull Aparts:
- 50 reps

Conditioning:
- None

Wednesday 9.10.14

Strength Training:
- Off

Active Recovery:
10 Rounds of:
- 100 Jump Rope singles
- 10 Hanging Leg Raises

Mobility:
- 20:00 of stretching for hips, hamstrings, groin, and calves.

Tuesday 9.09.14

Strength Training:
Muscle Snatch/ Power Snatch/ Klokov Press Complex:
- 45x 4/4/4
- 95x 3/3/3
- 135x 2/2/2
- 145x 1/1/1 (150 next week)

Power Snatch/ Hang Power Snatch EMOM for 5:00:
- 195x 1/1
- 195x 1/1
- 195x 1/1
- 195x 1/0
- 195x 1/0

Snatch High Pulls 5x3 @ 112.5% of 215):
- 242x 3, 3, 3, 3, 3 (use 107.5 % of 220 next week)

Box Squat (5rm for the day):
- 45x5, 95x5, 135x5, 185x5, 225x5, 275x5, 315x3

Shoulder Press 4x4 (Cycle 4, Week 3):
- 45x5, 95x4, 135x3, (work sets) 170x 4, 4, 4, 6 (172.5 next cycle)

Klokov Press 3x8:
- 105x 8, 8, 8

Weighted Parallel Grip Chin Ups (25 reps):
- 0x5, 25x3, 50x1, (work sets) 45x 5, 5, 5, 5, 5 (50 next week)

Conditioning:
- Off

Monday 9.08.14

Strength Training:
- Off

Conditioning:
1.  4x 500m Rows on the 3:40:
- 1:31.5
- 1:36.6
- 1:35.6
- 1:37.9

2.  3x 3:00 Rounds of:
- 11 GHD Sit Ups
- 11 Reverse Hypers
- Jump Rope singles to finish the round
- 1:00 rest between rounds

Sunday 9.07.14

Rest day.

Saturday 9.06.14

Strength Training:
Muscle Cleans:
- 45x5, 95x4, 135x3, 185x2, 225x1 (power clean on the last set)

Clean Pulls:
- 275x3, 315x2, 365x1

Deadlifts 4x4 (Cycle 4, Week 2):
- 375x 4, 4, 4, 8 (380 next cycle)

Barbell Power Shrugs:
- 375x 8, 8, 8 (380 next cycle)

Weighted Chin Ups (25 reps):
- Warm Ups:  0x5, 25x3, 50x1
- Work Sets:  40x 5, 5, 5, 5, 5 (45 next week)

Bar Dips:
- Warm Ups:  0x5, 25x4, 50x3
- Weighted Sets:  75x 5, 5, 5, 5, 5 (80 next week)
- Volume Sets:  7 sets of 10 with 5 lbs added (use 10 next week)

Conditioning:
- None

Friday 9.05.14

Strength Training:

- Off

Active Recovery:

10x 1:00 Rounds of:

- Max unbroken Double Unders

- Singles to finish the 1:00 round

- Rest 1:00 between rounds

Score:  362 Double Unders (singles not counted)

Stability:

3 Rounds of:

- :45 Plank

- :30 Right Side Plank

- :30 Left Side Plank

Mobility:

- 20:00 of stretching for hips, groin, hamstrings, and calves

Thursday 9.04.14

Weighted Pull Ups (25 reps):

- Warm Ups:  0x5, 25x3, 50x1

- Work Sets:  40x 5, 5, 5, 5, 5 (45 next week)

Jump Rope Singles:

- 8x 100 (I did one round in between each round of pull ups)

Wednesday 9.03.14

Strength Training:
Bench Press 4x4 (Cycle 4, Week 2):
- Warm Ups:  45x10, 95x8, 135x6, 185x4, 225x2
- Work Sets:  250x 4, 4, 4, 8 (255 next cycle)

Kettlebell Arnold Press:
- 62x 9, 9, 9

Band Pull Aparts:
- 77 reps (same sets and reps as the pressing)

Dragon Flags:
- 50 reps (10 sets of 5 in  between sets of the above)

Conditioning:
- None

Tuesday 9.02.14

Strength Training:
Back Squats 4x4 (Cycle 4, Week 2):
- Warm Ups:  45x5, 135x4, 225x3, 315x2
- Work Sets:  330x 4, 4, 4, 8 (335 next cycle)

Weighted Parallel Grip Chin Ups (25 Reps):
- Warm Ups:  0x5, 25x3, 50x1
- Work Sets:  40x 5, 5, 5, 5, 5 (45 next week)

Hammer Curls:
- 40x 8, 8, 8

GHD Sit Ups:
- 10, 10, 10

Conditioning:
- None

Monday 9.01.14

Strength Training:
Muscle Snatch/ Power Snatch/ Snatch/ Klokov Press/ Snatch Balance Complex:
- 45x 4 of each movement
- 95x 3 of each
- 135x 2 of each
- 140x 1 of each (145 next week)

Snatch (1 rep on the minute for 5:00):
- 190x 1,1,1,1,1 (195 next week)

Snatch Pulls 5x3 @ 110%:
- 236.5x 3, 3, 3, 3, 3

Shoulder Press 4x4 (Cycle 4, Week 2):
- Warm Ups:  45x5, 95x4, 135x3
- Work Sets:  160x 4, 4, 4, 8 (162.5 next cycle)

Klokov Press 3x8-10:
- 100x 10, 10, 10 (105 next week)

Conditioning:
4x 400m Sprints on the 3:45:
- 1:36
- 1:38
- 1:39
- 1:38
Go on the 3:40 next week.