Sunday 11.30.14

Rest day.

Saturday 11.29.14

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

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

Deadlifts (4x4 Cycle 8.1):
- 370x 4, 4, 4, 10 (375 next week)

Barbell Power Shrugs:
- 370x 10, 10, 10

Dips (3x5, then 5x 10-12):
- Warm Ups:  0x5, 25x5, 50x5, 75x5
- 3x5:  100x 5, 4, 4 (stay at this weight)
- 5x 11-12:  0x 11, 11, 11, 11, 11 (5x12 next week)

Banded "No Money" External Rotations:
- 5x10

Conditioning:
- None

Friday 11.28.14

Strength Training:
Weighted Pull Ups (3x5, then 0x max reps):
- 0x5, 25x5, 50x5, 60x 5, 4, 4, 0x11 (stay at this weight, increase reps)

Barbell Rows (3x 6-8):
- 155x6, 185x6, 225x5, 230x 6, 6, 6 (stay at this weight, increase reps)

Front Rack Reverse Lunges (3x5):
- 45x5, 95x5, 135x5, 155x 5, 5, 5 (160 next week)

Barbell Hip Thrusts (3x 10-12):
- 230x 10, 10, 10 (stay at this weight, increase reps)

Conditioning:
- None

Thursday 11.27.14

Rest day.

Wednesday 11.26.14

Rest day.

Tuesday 11.25.14

Strength Training:
Power Snatch + Hang Power Snatch + Snatch Push Press Complex:
- 45x 5+5+5
- 95x 4+4+4
- 135x 3+3+3
- 185x 1+0+0
- 205x 0

Snatch High Pull:
- 252.5x 3, 3, 3, 3, 3

Bench Press (4x4 Cycle 8.1):
- 45x 10, 95x8, 135x6, 185x4, 225x2, 255x 4, 4, 4, 10 (260 next cycle)

Conditioning:
- Tabata Rowing:  Lowest round was 104m

Monday 11.24.14

Strength Training:
Box Squats (3x5):
- 45x5, 135x5, 225x5, 315x5, 320x 5, 5, 5 (325 next week)

Good Mornings (3x5):
- 215x 5, 5, 5 (220 next week)

Standing Banded Hip Thrusts:
- Purple Band x 10, 10, 10

Weighted Parallel Grip Chin Ups (3x5):
- 0x5, 25x5, 50x5, 65x 3, 3, 3 (stay at this weight)

Chin Ups (3x max with :60 rest periods):
- 12, 6, 6

Conditioning:
- Tabata Squats to a Med Ball on a 45 lbs bumper plate:  lowest round was 14.

Sunday 11.23.14

Rest day.

Saturday 11.22.14

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

Clean Pulls:
- 275x4, 315x3, 365x2, 405x1

Deadlifts (4x4 Cycle 7.3):
- 415x 4, 4, 4, 6 (420 next cycle)

Barbell Power Shrugs:
- 415x 6, 6, 6

Bar Dips (3x5):
- 0x5, 25x5, 50x5, 75x5, 100x 4, 4, 4 (stay at this weight)

Ring Dips:
- 10, 10, 10, 10, 10

Shoulder Stability Circuit with Bands:
- External Rotations: 5x10
- "No Money" External Rotations: 5x10
- Pull Aparts:  5x10

Conditioning:
- Tabata Burpees:  Lowest round was 6 (last four rounds were all 6)

Friday 11.21.14

Rest day.

Thursday 11.20.14

Strength Training:
T-Bar Rows:
- Machine +45x10, +70x10, +90x10, +115x10, +135x10, +160x10, +180x10, +205x8, +225x6

Barbell Shrugs:
- 135x10, 225x10, 315x10, 405x8, 495x1 (I didn't have my belt or straps with me)

Pull Ups:
- 10, 8, 6

Barbell Curls:
- 95x 10, 8, 8

Band "No Money" External Rotations:
- 10, 10, 10

Conditioning:
- Tabata Rowing:  Worst round was 99m on Damper setting #6.

Wednesday 11.19.14

Strength Training:
Reverse Barbell Lunges (ascending 5's each leg):
- 45x5, 95x5, 135x5, 185x5, 225x5, 275x5

Reverse Hypers:
- 50x10, 100x 10, 10, 10, 10

Hanging Leg Raises (from pull up bar):
- 6 sets of 5 (these were superset with the lunges above)

Ab Wheel Rollouts:
- 5 sets of 10 (these were superset with the Reverse Hypers)

Single Leg Calf Raises:
- 0x10, 10x10, 15x10

Conditioning:
- Tabata KB Swing with 32 kg.  My lowest round was 11.

Mobility:
- 15:00 of stretching glutes, hip flexors, hamstrings, and calves

Tuesday 11.18.14

Strength Training:
Shoulders Superset:
- Arnold Press:  40x10, 45x10, 50x8, 8, 8
- DB Lateral Raise:  20x10, 10, 10, 10, 10

Triceps Superset:
- Overhead Cambered Bar Extension:  70x10, 80x10, 90x10, 100x10, 110x10
- Elbows Out DB Extensions:  35x 10, 10, 10, 10, 10

Conditioning:
- None

Monday 11.17.14

Strength Training:
Power Snatch + Hang Power Snatch + Snatch Push Press Complex:
- 45x 5 each, 95x 4 each, 135x3 each, 185x2 each, 200x 1 each

Power Snatch + Hang Power Snatch:
- 205x 1+1, 0+0, 1+1, 1+1, 0+0 (stay at 205)

Snatch High Pulls (5x3 @112.5% of 230):
- 257.5x 3, 3, 3, 3, 3 (107.5% of 235 next week, which is 252.5)

Bench Press (4x4 Cycle 7.3):
- 45x10, 95x8, 135x6, 185x4, 225x2, 275x1, 280x 4, 4, 4, 6 (285 next cycle)

Shoulder Press (5x10):
- 145x 10, 10, 9, 8, 7 (stay at this weight))

Band Pull Aparts:
- Same sets and reps as the shoulder press

Conditioning:
- None

Sunday 11.16.14

Strength Training:
Box Squat (3x5):
- 45x5, 135x5, 225x5, 315x 5, 5, 5 (320 next week)

Good Mornings (3x5):
- 45x5, 95x5, 135x5, 185x5, 210x 5, 5, 5 (215 next week)

Weighted Parallel Grip Pull Ups (3x5):
- 0x5, 25x5, 50x5, 62.5x 5, 5, 5 (65 next week)

Chin Ups ( 3x max):
- 16, 4, 4 (first set, rest :60, 2nd set, rest:60, 3rd set)

DB Curls:
- 45x 10, 10, 10

Shoulder Stability Circuit:
- Band External Rotations:  5x10
- Band "No Money" External Rotations:  5x10
- Band Pull Aparts:  5x10

Conditioning:
- None

Saturday 11.15.14

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

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

Deadlifts (4x4 Cycle 7.2):
- 390x 4, 4, 4, 9 (395 next cycle)

Barbell Power Shrugs:
- 390x 8, 8, 8

Dips (3x5, then max reps unweighted):
- 0x5, 25x5, 50x5, 75x5, 95x5, 5, 5, then 0x18 (100 next week)

Arnold Presses:
- 53x 10, 10, 10, 10, 10 (I had to use kettlebells sine the heaviest DB's in the gym were 45's.)

Shoulder Stability Complex:
- Band External Rotations: 5x10
- Band "No Money" External Rotations:  5x10
- Band Pull Aparts:  5x10

Conditioning:
- None

Friday 11.14.14

Rest day

Core, Shoulder Prehab, and Mobility:
10 Rounds of the following:
- 10 Reps of an Ab movement (hanging leg raises, ab wheel, roll-outs, and hollow rocks)
- 10 Reps each of Banded External Rotations, No-Monies, and Pull Aparts
- 2:00 stretch for hips, glutes, hamstrings, and calves (one 2:00 stretch each round)

I finished by trying some bridges.  I got 3x 5-second holds so I definitely need to throw these in more often for trunk flexibility and shoulder range of motion.

Thursday 11.13.14

Strength Training:
Weighted Pull Ups (3x5, 1x max):
- 0x5, 25x5, 50x5, 60x 4, 4, 4, 0x10 (stay at 60)

Barbell Rows (3x 6-8):
- 135x8, 185x8, 225x 8, 8, 8 (230 next week)

Front Rack Reverse Lunges (3x5):
- 45x5, 95x5, 135x5, 150x 5, 5, 5

Single Leg Glute Bridges:
- 0x6, 10x6, 20x6, 30x6, 40x6, 50x6

Hammer Curls (5x 8-10):
- 45x 8, 8, 8, 8, 8

Band "No Money" External Rotations + Band Pull Aparts:
- 5 rounds of 10+10

Conditioning:
- None

Wednesday 11.12.14

Rest day, but...

Ab Work:
- Hollow Rocks:  3x10
- Hanging Leg Raises:  3x10
- Serratus Crunches @ 30:  3x10

Shoulder Rehab/ Prehab Work:
- Band External Rotations:  9x10
- Band "No Money" External Rotations:  9x10
- Band Pull Aparts:  9x10

Mobility:
- Hips, Glutes, and Calves

Tuesday 11.11.14

Strength Training:
Power Snatch + Hang Power Snatch + Snatch Push Press Complex:
- 45x 5+5+5
- 95x 4+4+4
- 135x 3+3+3
- 175x 2+2+2
- 200x 1+1+1

Power Snatch + Hang Power Snatch:
- 205x 1+1
- 205x 1+1
- 205x 1+1
- 205x 1+1
- 205x 0+0 (Missed on the the last set, stay at this weight)

Snatch High Pull (5x3 @ 110% of 230):
- 252.5x 3, 3, 3, 3, 3 (112.5% of 230 or 257.5 next week)

Bench Press (4x4 Cycle 7.2):
- 45x10, 95x8, 135x6, 185x4, 225x2, 265x 4, 4, 4, 8 (270 next cycle)

Standing Shoulder Press (5x8-10):
- 145x 9, 9, 9, 9, 9 (stay at this weight)

Conditioning:
- None

Monday 11.10.14

Strength Training:
Box Squats (3x5):
- 45x5, 135x5, 225x5, 310x 5, 5, 5 (315 next week)

Good Mornings (3x5):
- 45x5, 95x5, 135x5, 185x5, 205x 5, 5, 5 (210 next week)

Weighted Parallel Grip Pull Ups (3x5):
- 0x5, 25x5, 50x5, 62.5x 4, 4, 4 (stay at this weight next week)

Chin Ups (3x max reps):
- 15, 13, 11 (15 was a PR.  Add two sets next week)

Conditioning:
- None

Sunday 11.09.14

Rest day.

Saturday 11.08.14

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

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

Deadlifts (4x4 Cycle 7.1):
- 365x 4, 4, 4, 10 (370 next cycle)

Barbell Shrugs:
- 365x 10, 10, 10

Weighted Dips:
- 0x5, 25x5, 50x5, 75x5, 95x 4, 4, 4, 4, 4 (stay at 95)

Arnold Presses:
- 55x 9, 9, 9, 9, 9 (stay at 55)

Band Pull Aparts:
- 5x20

Conditioning:
- None

Friday 11.07.14

Strength Training:
Weighted Pull Ups (3x5):
- 0x5, 25x5, 50x5, 60x 4, 3, 3 (stay at this weight)

Barbell Rows:
- 135x7, 185x7, 225x 7, 7, 7 (8's next week)

Front Rack Reverse Barbell Lunges:
- 45x5, 95x5, 135x5, 145x 5, 5, 5 (150 next week)

Single Leg Glute Bridges:
- 0x5, 10x5, 20x5, 30x5, 40x5

Hammer Curls:
- 40x 10, 10, 10, 10, 10 (45 next week)

Shoulder Rehab/ Prehab:
- Band External Rotations:  5x10
- Band "No Money" External Rotations:  5x10
- Band Pull Aparts:  5x10

Conditioning:
- None

Thursday 11.06.14

Rest day.

Wednesday 11.05.14

Rest Day.

Mobility:
- 30:00

Shoulder Rehab/ Prehab:
5 Rounds of:
- 10 External Rotations
- 10 "No Money" External Rotations
- 10 Pull Aparts

Tuesday 11.04.14

Strength Training:
Muscle Snatch + Hang Power Snatch + Snatch Push Press Complex:
- 45x 5+5+5
- 95x 4+4+4
- 135x 3+3+3
- 170x 2+2+2 (power snatches instead of muscle snatches.  175 next week)
- 200x 1+1+1 (power snatch instead of muscle snatch.  Stay at this weight)

Power Snatch + Hang Power Snatch:
- 205x 1+0
- 205x 1+0
- 205x 1+1
- 205x 0+0
- 205x 0+1 (stay at this weight)

Snatch High Pulls (5x3 @ 107.5% of 230):
- 247.5x 3, 3, 3, 3, 3 (110% of 230, or 252.5 next week)

Bench Press (4x4 Cycle 7.1):
- Warm Ups:  45x10, 95x8, 135x6, 185x4, 225x2
- Work Sets:  250x 4, 4, 4, 10 (255 next cycle)

Overhead Press (5x8-10):
- 145x 8, 8, 8, 8, 8 (stay at this weight next week)

Accessory Circuit:
100 reps each of:
- Push Ups
- Band Pull Aparts
Time:  this took me 10:00, but I wasn't really going for time.  I did a set of push ups to form break down, then matched that number of band pull aparts.  I rested as needed and just tried to keep moving.

Conditioning:
- None

Monday 11.03.14

Strength Training:
Box Squats (3x5):
- 45x5, 135x5, 225x5, 305x 5, 5, 5 (310 next week)

Good Mornings (3x5):
- 200x 5, 5, 5 (205 next week)

Weighted Parallel Grip Chin Ups (3x5):
- 0x5, 25x5, 50x5, 62.5x 3, 3, 3 (stay at this weight)

Chin Ups (3x max reps):
- 14, 12, 10 (14 strict is a PR!)

Accessory Circuit:
5 Rounds of:
- 10 GHD Sit Ups;
- 20 Band Pull Aparts

Conditioning:
- None

Wednesday 10.29.14

Rest day.

Sunday 11.02.14

Rest day.

Saturday 11.01.14

Rest day.