Thursday 12.31.15

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Bench Press (3x10 deload):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1, 240x 10, 10, 9

DB Rows (matching reps of bench press):
- 130x 7, 6, 5, 4, 3, 2, 1, 10, 10, 9

Weighted Dips (3x 10):
- Had to skip for time (last week was 50x 10, 9, 8)

Dips and Chest Supported Row Finisher Circuit (10, 9, 8...1 reps of):
- Rows at 135
- Dips at Bodyweight

Arms Superset:
- Skipped (last week was Overhead Extensions @ 40:  13, 13, 12 (1 arm at a time)
- Skipped (last week was Hammer Curls @ 40:  13, 13, 12 (both arms at the same time)

Crossover Symmetry:
- One round of Iron Scap

Conditioning:
- None

Wednesday 12.30.15

Warm Up:
- 3 Rounds of 10 KB Swings, 5 Goblet Squats, 3 Divebomber Push Ups, and 3 Pull Ups
- Crossover Symmetry Activation

Strength Training:
Muscle Snatch, Klokov Press, Overhead Squat Complex:
- 45x 5's, 95x 4's, 135x 3's

Power Snatch (5x5):
- 177.5x 5, 5, 5, 4, 3

Snatch High Pulls (5x5 @ 135% of PS sets):
- 240x 5, 5, 5, 4, 3

Overhead Squats (3x5):
- 180x 5, 4, 3

Klokov Press/ Lateral Raise Superset (3x 8-10 each):
- Klokov Press- Skipped (last week was 100x 9, 9, 9)
- Lateral Raise:  Skipped (last week was 20x 9, 9, 9)

Standing Calf Raises:
- 10x 1:01. 1:01, 1:01 (1:02 next week)

Crossover Symmetry:
- Recovery Program (1 round)

Conditioning:
- None

Tuesday 12.29.15

Warm Up:
- Crossover Symmetry Activation
- 3 rounds of 10 KB Swings and 5 Goblet Squats @ 53

Strength Training:
Back Squats/ Front Squats Warm Up:
- 45x 5/5, 135x 4/4, 225x 3/3, 315x 2/2, 345x 1/0

Back Squats (3x3):
- 370x 2, 2, 2

Front Squats:
- Skipped

Arnold Press/ Lateral Raise Superset (3x 10-12):
- AP @ 50:  12, 11, 11
- LR @ 20:  12, 11, 11

Reverse Lunges:
- 190x 5/5, 5/5, 5/5 (192.5 next week)

Standing Calf Raises (for time):
- Skipped

Crossover Symmetry:
- 1 round of Iron Scap

Conditioning:
- None

Monday 12.28.15

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Shoulder Press (4x4):
- Warm Ups (Press/Push Press):  45x 5/6, 95x 4/5, 135x 3/4, 185x 2/3, 225x 0/2, 246x 1 PP (120%)
- Work Sets:  205x 4, 4, 3, 3

Weighted Angled Grip Chin Ups:
- Warm Ups:  0x5, 25x 4, 50x 3, 75x 2, 100x 1 (twice the working weight)
- Work Sets:  50x 4, 4, 3, 3

Push Press (3x5):
- 230x 5, 5, 5

Parallel Grip Chin Ups (3 sets, add 1 rep each week):
- 8, 8, 8

Crossover Symmetry Scarecrows (yellow cord)s:
- Added to each pulling set to make the ratio of push to pull 1:2 (yellow cord is too light)

Arms Superset:
- Skull Crushers @ 110x 14, 13, 13
- Barbell Curls @ 45x 28, 26, 26

Conditioning:
- None

Sunday 12.27.15

Rest day.

Saturday 12.26.15

Warm Up:
- Dynamic mobility

Strength Training:
Deadlifts (3x3):
- 45x 10 (RDL's), 135x 8, 225x 6, 315x 4, 405x 2, 495x 1, 505x 3, 3, 3 (510 next week)

Sumo Deadlifts (3x5):
- 405x 5, 5, 5 (407.5 next week)

Push Ups:
- 12 sets of 11 (in between sets of DL's and SDL's)

Face Pulls:
- Same sets and reps as push ups

Standing Calf Raises (3x10-15, 2 second stretch in the bottom):
- 160x 14, 14, 14 (full stretch with a 2-second pause at the bottom)

DB Shrugs (3x10-15, 2 second pause at the top):
- 140x 12, 12, 12 (add a rep each week)

Seated Calf Raises (50 reps in as few sets a possible, 10-15 second rests):
- 100x 25, 17, 8 (alternating with lateral raises)

DB Lateral Raises (50 reps in as few sets a possible, 10-15 second rests):
- 20x 25, 17, 8 (alternating with seated calf raises)

Conditioning:
- None

Friday 12.25.15

Rest day.

Thursday 12.24.15

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Bench Press (3x10 deload):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1, 240x 10, 9, 8

DB Rows (double the reps of each bench press set):
- 100x 14, 105x 12, 110x 10, 115x 8, 120x 6, 125x 4, 130x 2, 90x 20, 18, 16

Weighted Dips (3x 10):
- 50x 10, 9, 8

Chest-Supported Rows (double the reps of dips):
- 100x 20, 18, 16

Arms Superset:
- Overhead Extensions @ 40:  13, 13, 12 (1 arm at a time)
- Hammer Curls @ 40:  13, 13, 12 (both arms at the same time)

Conditioning:
- None

Wednesday 12.23.15

Warm Up:
- Dynamic Mobility and KB swings, goblet squats, dive bomber push ups, and pull ups.

Strength Training:
Muscle Snatch, Klokov Press, Overhead Squat Complex:
- 45x 5's, 95x 4's, 135x 3's

Power Snatch (5x5):
- 177.5x 5, 5, 4, 3, 3

Snatch High Pulls (5x5 @ 135% of PS sets):
- 240x 5, 5, 4, 3, 3

Overhead Squats (3x5):
- 45x 5, 95x 5, 135x 5, 177.5x 5, 5, 5 (180 next week)

Klokov Press/ Lateral Raise Superset (3x 8-10 each):
- Klokov Press- 100x 9, 9, 9
- Lateral Raise:  20x 9, 9, 9

Standing Calf Raises:
- Skipped

Conditioning:
- None

Tuesday 12.22.15

Warm Up:
- Dynamic Mobility

Strength Training:
Back Squats/ Front Squats Warm Up:
- 45x 10/7, 95x 9/6, 135x 8/5, 185x 7/4, 225x 6/3, 275x 5/2, 315x 4/1

Back Squats (3x3):
- 365x 3, 3, 3 (367.5 next week)

Face Pulls and Push Ups:
- 2x11 and 8x 10 of each (in between sets of squats)

Front Squats:
- 245x 5, 5, 5 (247.5 next week)

Arnold Press/ Lateral Raise Superset (3x 10-12):
- AP @ 50:  Skipped
- LR @ 20:  Skipped

Reverse Lunges:
- 187.55x 5/5, 5/5, 5/5 (190 next week)

Standing Calf Raises (for time):
- 15x 1:00. 1:00, 1:00 (in between sets of lunges, 1:01 next week)

Conditioning:
- None

Monday 12.21.15

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Shoulder Press (4x4):
- Warm Ups (Press/Push Press):  45x 5/6, 95x 4/5, 135x 3/4, 185x 2/3, 225x 0/2, 246x 1 PP (120%)
- Work Sets:  205x 4, 3, 3, 3

Weighted Angled Grip Chin Ups:
- Warm Ups:  0x5, 25x 4, 50x 3, 75x 2, 100x 1 (twice the working weight)
- Work Sets:  50x 4, 3, 3, 3

Push Press (3x5):
- 227.5x 5, 5, 5

Parallel Grip Chin Ups (3 sets, add 1 rep each week):
- 8, 8, 7

Banded Scare Crows:
- Added to each pulling set to make the ratio of push to pull 1:2

Arms Superset:
- Skull Crushers @ 110x 13, 13, 13
- Barbell Curls @ 45x 26, 26, 26

Conditioning:
- None

Sunday 12.20.15

Rest day.

Saturday 12.19.15

Warm Up:
- Dynamic mobility

Strength Training:
Deadlifts (3x3):
- 45x 10 (RDL's), 135x 8, 225x 6, 315x 4, 405x 2, 495x 1, 505x 3, 3, 2

Sumo Deadlifts (3x5):
- 400x 5, 5, 5

Push Ups:
- 11 sets of 11 and 1 set of 10 (in between sets of DL's and SDL's)

Face Pulls:
- Same sets and reps as push ups

DB Shrugs (3x10-15, 2 second pause at the top):
- 140x 12, 12, 11 (add a rep each week)

Standing Calf Raises (3x10-15, 2 second stretch in the bottom):
- 160x 14, 14, 13 (full stretch with a 2-second pause at the bottom)

Seated Calf Raises (50 reps in as few sets a possible, 10-15 second rests):
- 100x 25, 16, 9 (alternating with lateral raises)

DB Lateral Raises (50 reps in as few sets a possible, 10-15 second rests):
- 20x 25, 16, 9 (alternating with seated calf raises)

Conditioning:
- None

Friday 12.18.15

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Bench Press (3x10 deload):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1, 235x 10, 10, 10

DB Rows (double the reps of each bench press set):
- 95x 14, 100x 12, 105x 10, 110x 8, 115x 6, 120x 4, 120x 2, 85x 20, 20, 20

Weighted Dips (3x 10):
- 50x 9, 9, 8

Chest-Supported Rows (double the reps of dips):
- 100x 18, 18, 16

Arms Superset:
- Overhead Extensions @ 40:  13, 12, 12 (1 arm at a time)
- Hammer Curls @ 40:  13, 12, 12 (both arms at the same time)

Conditioning:
- None

Thursday 12.17.15

Warm Up:
- Dynamic Mobility

Strength Training:
Muscle Snatch, Klokov Press, Overhead Squat Complex:
- 45x 5's, 95x 4's, 135x 3's

Power Snatch (5x5):
- 177.5x 5, 4, 3, 3, 3

Snatch High Pulls (5x5 @ 135% of PS sets):
- 240x 5, 4, 3, 3, 3

Overhead Squats (3x5):
- 45x 5, 95x 5, 135x 5, 175x 5, 5, 5 (177.5 next week)

Klokov Press/ Lateral Raise Superset (3x 8-10 each):
- Klokov Press- 100x 9, 9, 8
- Lateral Raise:  20x 9, 9, 8

Standing Calf Raises:
- 10x 1:10, 1:10, 1:10

Conditioning:
- None

Wednesday 12.17.15

Rest day.

Tuesday 12.15.15

Warm Up:
- Dynamic Mobility

Strength Training:
Back Squats/ Front Squats Warm Up:
- 45x 10/7, 95x 9/6, 135x 8/5, 185x 7/4, 225x 6/3, 275x 5/2, 315x 4/1

Back Squats (3x3):
- 360x 3, 3, 3 (365 next week)

Face Pulls and Push Ups:
- 1x11 and 9x 10 of each (in between sets of squats)

Front Squats:
- 240x 5, 5, 5 (245 next week)

Arnold Press/ Lateral Raise Superset (3x 10-12):
- AP @ 50:  11, 11, 11
- LR @ 20:  11, 11, 11

Reverse Lunges:
- 185x 5/5, 5/5, 5/5 (187.5 next week)

Standing Calf Raises (for time):
- 10x 1:10, 1:10, 1:05 (in between sets of lunges)

Conditioning:
- None

Monday 12.14.15

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Shoulder Press (4x4):
- Warm Ups (Press/Push Press):  45x 5/6, 95x 4/5, 135x 3/4, 185x 2/3, 225x 0/2, 243x 1 PP (120%)
- Work Sets:  202.5x 4, 4, 4, 4 (205 with a 246 push press next week)

Weighted Angled Grip Chin Ups:
- Warm Ups:  0x5, 25x 4, 50x 3, 75x 2, 95x 1 (twice the working weight)
- Work Sets:  47.5x 4, 4, 4, 4 (50 with a 100 lbs single next week)

Push Press (3x5):
- 227.5x 5, 5, 5

Parallel Grip Chin Ups (3 sets, add 1 rep each week):
- 8, 7, 7

Banded Scare Crows:
- Added to each pulling set to make the ratio of push to pull 1:2

Arms Superset:
- Skull Crushers @ 110x 13, 13, 12
- Barbell Curls @ 45x 26, 26, 24

Conditioning:
- None

Sunday 12.13.15

Rest day.

Saturday 12.12.15

Warm Up:
- Dynamic mobility

Strength Training:
Deadlifts (3x3):
- 45x 10 (RDL's), 135x 8, 225x 6, 315x 4, 405x 2, 495x 1, 505x 3, 2, 2

Sumo Deadlifts (3x5):
- 395x 5, 5, 5

Push Ups:
- 10 sets of 11 and 2 sets of 10 for 130 reps (in between sets of DL's and SDL's)

Face Pulls:
- Same sets and reps as push ups

DB Shrugs (3x10-15, 2 second pause at the top):
- 140x 12, 11, 11 (add a rep each week)

Standing Calf Raises:
- 160x 14, 13, 13 (full stretch with a 2-second pause at the bottom)

Seated Calf Raises (50 reps in as few sets a possible, 10-15 second rests):
- 100x 25, 15, 10

DB Lateral Raises (50 reps in as few sets a possible, 10-15 second rests):
- 20x 25, 15, 10

Conditioning:
- None

Friday 12.11.15

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Bench Press (3x10 deload):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1, 230x 10, 10, 10

1-Arm Landmine Rows (double the reps of each bench press set):
- 0x 14, 25x 12, 50x 10, 75x 8, 100x 6, (put on straps) 125x 4, 150x 2, 85x 20, 20, 20

Weighted Dips (3x 10):
- 50x 9, 8, 8

Landmine Rows (double the reps of dips):
- 125x 18, 16, 16

Arms Superset:
- Overhead Extensions @ 40:  12, 12, 12 (1 arm at a time)
- Hammer Curls @ 40:  12, 12, 12 (both arms at the same time)

Conditioning:
- None

Thursday 12.10.15

Warm Up:
- Dynamic Mobility

Strength Training:
Muscle Snatch (5, 5, 5):
- 45x 5, 95x 5, 135x 5

Power Snatch (5x5):
- 175x 5, 5, 5, 5, 5 (177.5 next week)

Snatch High Pulls (5x5 @ 135% of PS sets):
- 236x 5, 5, 5, 5, 5 (240 next week)

Overhead Squats (3x5):
- 45x 5, 95x 5, 135x 5, 172.5x 5, 5, 5 (175 next week)

Standing Calf Raises:
- 10x 1:10, 1:05, 1:05 (1:05 next week)

Klokov Press/ Lateral Raise Superset (3x 8-10 each):
- Klokov Press- 100x 9, 8, 8
- Lateral Raise:  20x 9, 8, 8

Conditioning:
- None

Wednesday 12.09.15

Rest day.

Tuesday 12.08.15

Warm Up:
- Dynamic Mobility

Strength Training:
Back Squats/ Front Squats Warm Up:
- 45x 10/7, 95x 9/6, 135x 8/5, 185x 7/4, 225x 6/3, 275x 5/2, 315x 4/1

Back Squats (3x3):
- 355x 3, 3, 3

Face Pulls and Push Ups:
- 10x 10 of each (in between sets of squats)

Front Squats:
- 235x 5, 5, 5

Arnold Press/ Lateral Raise Superset:
- AP @ 50:  11, 11, 10
- LR @ 20:  11, 11, 10

Reverse Lunges:
- 180x 5/5, 5/5, 5/5

Standing Calf Raises (for time):
- 10x 1:05, 1:05, 1:05 (in between sets of lunges)

Conditioning:
- None

Monday 12.07.15

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Shoulder Press (4x4):
- Warm Ups (Press/Push Press):  45x 5/6, 95x 4/5, 135x 3/4, 185x 2/3, 225x 0/2, 243x 1 PP (120%)
- Work Sets:  202.5x 4, 4, 4, 3

Weighted Angled Grip Chin Ups:
- Warm Ups:  0x5, 25x 4, 50x 3, 75x 2, 95x 1 (twice the working weight)
- Work Sets:  47.5x 4, 4, 4, 3

Push Press (3x5):
- 225x 5, 5, 5

Parallel Grip Chin Ups (3 sets, add 1 rep each week):
- 7, 7, 7

Banded Scarecrows:
- Added to each pulling set to make the ratio of push to pull 1:2

Arms Superset:
- Skull Crushers @ 110x 13, 12, 12
- Barbell Curls @ 45x 26, 24, 24

Conditioning:
- None

Sunday 12.06.15

Rest day.

Saturday 12.05.15

Warm Up:
- Dynamic mobility

Strength Training:
Deadlifts (3x3):
- 45x 10 (RDL's), 135x 8, 225x 6, 315x 4, 405x 2, 495x 1, 505x 2, 2, 2

Sumo Deadlifts (3x5):
- 390x 5, 5, 5

Push Ups:
- 9 sets of 11 and 3 sets of 10 for 129 reps (in between sets of DL's and SDL's)

Face Pulls:
- Same sets and reps as push ups

DB Shrugs (3x10-15, 2 second pause at the top):
- 140x 11, 11, 11 (add a rep each week)

Standing Calf Raises:
- 160x 13, 13, 13 (full stretch with a 2-second pause at the bottom)

Seated Calf Raises (50 reps in as few sets a possible, 10-15 second rests):
- 100x 25, 14, 11

DB Lateral Raises (50 reps in as few sets a possible, 10-15 second rests):
- 20x 25, 14, 11

Conditioning:
- None

Friday 12.04.15

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Bench Press (3x10 deload):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1, 225x 10, 10, 10

Landmine Rows (double the reps of each bench press set):
- 50x 14, 75x 12, 100x 10, 125x 8, 150x 6, 175x 4, 200x 2, 145x 20, 20, 20

Weighted Dips (3x 10):
- 45x 10, 10, 10

DB Rows (3x double the reps of dis):
- 75x 20, 20, 20

Arms Superset:
- Decline Skull Crushers @110:  12, 12, 12
- Barbell Curls @ 45:  24, 24, 24

Conditioning:
- None

Thursday 12.03.2015

Warm Up:
- Dynamic Mobility

Strength Training:
Muscle Snatch (5, 5, 5):
- 45x 5, 95x 5, 135x 5

Power Snatch (5x5):
- 175x 5, 5, 5, 5, 4

Snatch High Pulls (5x5 @ 235% of PS sets):
- 236x 5, 5, 5, 5, 4

Overhead Squats (3x5):
- 45x 5, 95x 5, 135x 5, 170x 5, 5, 5 (172.5 next week)

Klokov Press/ Lateral Raise Superset (3x 8-10 each):
- Klokov Press- 100x 8, 8, 8
- Lateral Raise:  20x 8, 8, 8

Standing Calf Raises:
- 10x 1:00, 1:00, 1:00 (1:05 next week)

Conditioning:
- None

Wednesday 12.02.15

Rest day with 20:00 of fat loss cardio on the elliptical machine.

Tuesday 12.01.15

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Shoulder Press (4x4):
- Warm Ups (Press/Push Press):  45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 0/2, 243x 1 PP (120%)
- Work Sets:  202.5x 4, 4, 3, 3

Weighted Parallel Grip Chin Ups:
- Warm Ups:  0x5, 25x 4, 50x 3, 75x 2, 95x 1 (twice the working weight)
- Work Sets:  47.5x 4, 4, 3, 3

Arnold Press (3x8-12):
- 50x 11, 10, 10

Chin Ups (3 sets, add 1 rep each week):
- 7, 7, 6

Arms Superset:
- Overhead Extensions @ 40x 12, 12, 11
- Hammer Curls @ 40x 12, 12, 11

Conditioning:
- None

Monday 11.30.15

Warm Up:
- Dynamic Mobility

Strength Training:
Back Squats/ Front Squats Warm Up:
- 45x 10/7, 95x 9/6, 135x 8/5, 185x 7/4, 225x 6/3, 275x 5/2, 315x 4/1

Back Squats (5x3):
- 350x 3, 3, 3, 3, 3

Face Pulls:
- 10x 10 with the green band (in between sets of squats)

Front Squats:
- 232.5x 5, 5, 5

1-Arm Lateral Raises (with a lean, 5x 8-10):
- 35x 10, 10, 10, 10, 9 (in between the last 5 sets of squats)

Reverse Lunges:
- 175x 5/5, 5/5, 5/5 (no more elevated front foot)

Standing Calf Raises (machine, 3x 10-15 with a 2 second stretch, 1 second pause at the top):
- 160x 13, 13, 12 (in between sets of lunges)

Seated Calf Raises (50 reps in as few sets as possible):
- 100x 21, 12, 12, 5 (rest the number of seconds as reps from the previous set)

Conditioning:
- None

Sunday 11.29.15

Rest day with a 40:00 walk.

Saturday 11.28.15

Warm Up:
- Dynamic mobility

Strength Training:
Deadlifts (3x3):
- 45x 10 (RDL's), 135x 8, 225x 6, 315x 4, 405x 2, 495x 1, 500x 3, 3, 3 (505 next week)

Sumo Deadlifts (3x5):
- 385x 5, 5, 5 (390 next week)

Push Ups:
- 8 sets of 11 and 4 sets of 10 for 128 reps (in between sets of DL's and SDL's)

Face Pulls:
- Same sets and reps as push ups

DB Shrugs (3x10-15, 2 second pause at the top):
- 140x 11, 11, 10 (add a rep each week)

Standing Calf Raises:
- 160x 13, 12, 12 (full stretch with a 2-second pause at the bottom)

Seated Calf Raises (50 reps in as few sets a possible, 10-15 second rests):
- 100x 25, 15, 10

DB Lateral Raises (50 reps in as few sets a possible, 10-15 second rests):
- 20x 25, 13, 12

Conditioning:
- None

Friday 11.27.15

Warm Up:
- Dynamic Mobility

Strength Training:
Bench Press (4x4):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 315x 4, 3, 3, 3

DB Rows:
- 85x 10, 90x 10, 95x 10, 100x 10, 105x 10, 110x 10, 115x 8, 6, 6, 6

Dips (3x 10):
- 45x 10, 10, 9

Chest Supported Rows (3x 10):
- 145x 10, 10, 9

Arms Superset (3x 10-15):
- Decline Skull Crushers @110:  12, 12, 11
- Barbell Curls @ 45:  24, 24, 22

Conditioning:
- None

Thursday 11.26.15

Warm Up:
- Dynamic Mobility

Strength Training:
Muscle Snatch (5, 5, 5):
- 45x 5, 95x 5, 135x 5

Power Snatch (5x5):
- 175x 5, 5, 5, 4, 3 (stay at this weight)

Snatch High Pulls (5x5 @ 235% of PS sets):
- 236x 5, 5, 5, 4, 3 (stay at this weight for same sets/reps as PS)

Overhead Squats (3x5):
- 45x 8, 95x 7, 135x 6, 170x 5, 5, 4 (stay at this weight)

Standing Calf Raises:
- 160x 12, 12, 12

Klokov Press/ Lateral Raise Superset (5x8 each):
- Klokov Press- 100x 8, 8, 8, 8, 7 (stay at this weight)
- Lateral Raise:  20x 8, 8, 8, 8, 7 (slow reps with a hold at the top)

Seated Calf Raises:
- 100x 15, 15, 15

Conditioning:
- None

Wednesday 11.25.15

Rest day.

Tuesday 11.24.15

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Shoulder Press (4x4):
- Warm Ups (Press/Push Press):  45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 0/2, 243x 1 PP (120%)
- Work Sets:  202.5x 3, 3, 3, 3

Weighted Parallel Grip Chin Ups:
- Warm Ups:  0x5, 25x 4, 50x 3, 75x 2, 95x 1 (twice the working weight)
- Work Sets:  47.5x 4, 3, 3, 3

Arnold Press (3x8-12):
- 50x 10, 10, 10

Chin Ups (3 sets, add 1 rep each week):
- 7, 6, 6

Arms Superset:
- Overhead Extensions @ 40x 12, 11, 11
- Hammer Curls @ 40x 12, 11, 11

Conditioning:
- None

Monday 11.23.15

Warm Up:
- Dynamic Mobility

Strength Training:
Back Squats/ Front Squats Warm Up:
- 45x 10/7, 95x 9/6, 135x 8/5, 185x 7/4, 225x 6/3, 275x 5/2, 315x 4/1

Back Squats (5x3):
- 345x 3, 3, 3, 3, 3 (350 next week)

Face Pulls:
- 10x 10 with the green band (in between sets of squats)

Front Squats:
- 230x 5, 5, 5

1-Arm Lateral Raises (with a lean, 5x 8-10):
- 35x 10, 10, 10, 9, 8 (in between the last 5 sets of squats, stay at this weight next week)

Reverse Lunges (front foot on a 45# bumper):
- 170x 5/5, 5/5, 5/5

Standing Calf Raises (machine, 3x 10-15 with a 2 second stretch, 1 second pause at the top):
- 160x 12, 12, 12 (in between sets of lunges)

Seated Calf Raises (50 reps in as few sets as possible):
- 100x 20, 11, 11, 8 (short rest periods)

Conditioning:
- None

Sunday 11.22.15

Rest day.

Saturday 11.21.15

Warm Up:
- Dynamic mobility

Strength Training:
Deadlifts (3x3):
- 45x 10 (RDL's), 135x 8, 225x 6, 315x 4, 405x 2, 455x 1, 495x 3, 3, 3 (500 next week)

Sumo Deadlifts (3x5):
- 380x 5, 5, 5 (385 next week)

Push Ups:
- 7 sets of 11 and 5 sets of 10 for 127 reps (in between sets of DL's and SDL's)

Face Pulls:
- Skipped these today because I forgot my band

DB Shrugs (3x10-15, 2 second pause at the top):
- 140x 11, 10, 10 (add a rep each week)

Standing Calf Raises:
- 160x 12, 12, 11 (full stretch with a 2-second pause at the bottom)

Lateral Raise Drop Set:
- Skipped these today due to time

Conditioning:
- None

Friday 11.20.15

Warm Up:
- Dynamic Mobility

Strength Training:
Bench Press (4x4):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 315x 4, 4, 3, 3

Landmine Rows (4x8):
- 50x 10, 75x 10, 100x 10, 125x 10, 150x 10, 175x 9, 200x 8, 8, 6, 6

Dips (3x 10):
- 45x 10, 9, 8

1-Arm Landmine Rows (3x 10):
- 90x 10, 8, 8

Arms Superset (3x 10-15):
- Decline Skull Crushers:  110:  12, 11, 11
- Barbell Curls:  45x 24, 22, 22

Conditioning:
- None

Thursday 11.19.15

Warm Up:
- Dynamic Mobility

Strength Training:
Muscle Snatch (5, 5, 5):
- 45x 5, 95x 5, 135x 5

Power Snatch (5x5):
- 175x 5, 5, 4, 3, 3 (stay at this weight)

Snatch High Pulls (5x5 @ 235% of PS sets):
- 236x 5, 5, 4, 3, 3 (stay at this weight for same sets/reps as PS)

Overhead Squats (3x5):
- 45x 8, 95x 7, 135x 6, 170x 5, 4, 3 (stay at this weight)

Standing Calf Raises (5 sets for time):
- 0x 5 sets of 1:05 (slow, controlled reps)

Klokov Press/ Lateral Raise Superset (5x8 each):
- Klokov Press- 100x 8, 8, 8, 7, 6 (stay at this weight)
- Lateral Raise:  20x 8, 8, 8, 7, 6 (slow reps with a hold at the top)

Conditioning:
- None

Wednesday 11.18.15

Rest day.

Tuesday 11.17.15

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Shoulder Press (4x4):
- Warm Ups (Press/Push Press):  45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 0/2, 240x 1 PP (120%)
- Work Sets:  200x 4, 4, 4, 4 (202.5 next week)

Weighted Chin Ups:
- Warm Ups:  0x5, 25x 4, 50x 3, 75x 2, 95x 1 (twice the working weight)
- Work Sets:  47.5x 4, 4, 3, 3 (stay at this weight)

Push Press (5x5):
- 225x 5, 5, 5, 4, 3 (stay at this weight)

Parallel Grip Chin Ups (5x ma- elbow hurts doing pull ups):
- 6, 6, 6, 6, 6 (add one rep next week)

Arms Superset:
- Overhead Extensions @ 40x 11, 11, 11
- Hammer Curls @ 40x 11, 11, 11

Conditioning:
- None

Monday 11.16.15

Warm Up:
- Dynamic Mobility

Strength Training:
Back Squats/ Front Squats Warm Up:
- 45x 10/5, 95x 9/4, 135x 8/3, 185x 7/2, 225x 6/1, 275x 5/1, 315x 4/1

Back Squats (5x3):
- 340x 3, 3, 3, 3, 3 (345 next week)

Face Pulls:
- 10x 10 with the green band (in between the first 10 sets of squats)

Front Squats:
- 225x 5, 5, 5 (227.5 next week)

1-Arm Lateral Raises (with a lean, 5x 8-10):
- 35x 10, 10, 9, 8, 8 (in between the last 5 sets of squats, stay at this weight next week)

Reverse Lunges (front foot on a 45# bumper):
- 165x 5/5, 5/5, 5/5 (170 next week)

Standing Calf Raises (machine, 3x 10-15 with a 2 second stretch, 1 second pause at the top):
- 160x 12, 12, 11 (in between sets of lunges)

Seated Calf Raises (50 reps in as few sets as possible):
- 100x 20, 10, 10, 7, 3 (short rest periods)

Conditioning:
- None

Sunday 11.15.15

Rest day.

Saturday 11.14.15

Warm Up:
- Dynamic mobility

Strength Training:
Deadlifts (3x3):
- 45x 10 (RDL's), 135x 8, 225x 6, 315x 4, 405x 2, 455x 1, 490x 3, 3, 3 (495 next week)

Sumo Deadlifts (3x5):
- 375x 5, 5, 5 (380 next week)

Push Ups:
- 6 sets of 11 and 6 sets of 10 for 126 reps (in between sets of DL's and SDL's)

Face Pulls:
- Green band for same sets/reps as push ups

DB Shrugs (3x10-15, 2 second pause at the top):
- 140x 10, 10, 10 (add a rep each week)

Standing Calf Raises:
- 160x 12, 11, 11 (full stretch with a 2-second pause at the bottom)

Lateral Raise Drop Set:
- 35x 13, 30x 13, 25x 13, 20x 13, 15x 12, 10x 12, 5x 12= 88 reps

Conditioning:
- None

Friday 11.13.15

Warm Up:
- Dynamic Mobility

Strength Training:
Bench Press (4x4):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 315x 4, 3, 3, 3 (stay at this weight)

DB Rows:
- 80x 10, 85x 10, 90x 10, 95x 10, 100x 10, 105x 10, 110x 10, 10, 10, 10

Dips (3x 10):
- 40x 10, 10, 10 (45 next week)

Chest Supported Rows (3x 10):
- 140x 10, 10, 10 (145 next week)

Arms Superset (3x 10-15):
- Decline Skull Crushers @110:  11, 11, 11
- Hammer Curls @ 40:  11, 11, 11

Conditioning:
- None

Thursday 11.12.15

Warm Up:
- Dynamic Mobility

Strength Training:
Muscle Snatch (5, 5, 5):
- 45x 5, 95x 5, 135x 5

Power Snatch (5x5):
- 175x 5, 4, 3, 3, 3 (stay at this weight)

Snatch High Pulls (5x5 @ 235% of PS sets):
- 236x 5, 4, 3, 3, 3 (stay at this weight for same sets/reps as PS)

Overhead Squats (3x5):
- 45x 8, 95x 7, 135x 6, 165x 5, 5, 5 (170 next week)

Standing Calf Raises (5x15):
- 160x 15, 15, 15, 15, 15 (180 next week)

Klokov Press/ Lateral Raise Superset (5x8 each):
- Klokov Press- 100x 8, 8, 7, 6, 5 (stay at this weight)
- Lateral Raise:  20x 8, 8, 7, 6, 5 (slow reps with a hold at the top)

Conditioning:
- None

Wednesday 11.11.15

Rest day.

Sunday 11.08.15

Rest day.

Tuesday 11.10.15

Still sick, can't breathe, but surprisingly my strength was ok...

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Shoulder Press (4x4):
- Warm Ups (Press/Push Press):  45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 0/2, 240x 1 PP (120%)
- Work Sets:  200x 4, 4, 4, 3 (stay at this weight)

Weighted Chin Ups:
- Warm Ups:  0x5, 25x 4, 50x 3, 75x 2, 95x 1 (twice the working weight)
- Work Sets:  47.5x 4, 3, 3, 3 (stay at this weight)

Push Press (5x5):
- 225x 5, 5, 4, 3, 2 (stay at this weight)

Pull Ups (5x max):
- 6, 6, 6, 6, 5 (add one rep next week)

Arms Superset:
- Overhead Extensions @ 40x 11, 11, 10
- Hammer Curls @ 40x 11, 11, 10

Conditioning:
- None

Monday 11.09.15

Warm Up:
- Dynamic Mobility

Strength Training:
Back Squats/ Front Squats Warm Up:
- 45x 9/1, 95x 8/1, 135x 7/1, 185x 6/1, 225x 5/1, 275x 5/0, 315x 4/0

Back Squats (5x3):
- 335x 3, 3, 3, 3, 3 (340 next week)

Face Pulls:
- 10x 10 with the green band (in between the first 10 sets of squats)

Front Squats:
- 220x 5, 5, 5 (225 next week)

1-Arm Lateral Raises (with a lean, 5x 8-10):
- 35x 10, 9, 8, 8, 8 (in between the last 5 sets of squats, stay at this weight next week)

Reverse Lunges (front foot on a 45# bumper):
- 160x 5/5, 5/5, 5/5 (165 next week)

Standing Calf Raises (machine, 3x 10-15 with a 2 second stretch, 1 second pause at the top):
- 160x 12, 11, 11 (in between sets of lunges)

Conditioning:
- None

* I've been sick all weekend so I didn't know how this session would go.  I went in with the intent to just feel it out, maybe do some high volume lighter squatting just put in some work and maybe help sweat out this flu, but as I got going I actually felt pretty strong.  I warmed up real well and my knee felt ok so I didn't use a box at all for my squats and ended up squatting the most I've done since surgery.  Even though I feel like death I'm happy with the session.

Saturday 11.07.15

Warm Up:
- Dynamic mobility

Strength Training:
Deadlifts (3x3):
- 45x 10 (RDL's), 135x 8, 225x 6, 315x 4, 405x 2, 455x 1, 485x 3, 3, 3 (490 next week)

Sumo Deadlifts (3x5):
- 370x 5, 5, 5 (375 next week)

Push Ups:
- 5 sets of 11 and 7 sets of 10 for 125 reps (in between sets of DL's and SDL's)

Face Pulls:
- Green band for same sets/reps as push ups

DB Shrugs (3x10):
- 125x 12, 130x 11, 135x 10, 10, 10 (140 next week)

Standing Calf Raises:
- 160x 11, 11, 11 (full stretch with a 2-second pause at the bottom)

Lateral Raise Drop Set:
- 35x 13, 30x 13, 25x 13, 20x 12, 15x 12, 10x 12, 5x 12= 87 reps

Conditioning:
- None

Friday 11.06.15

Warm Up:
- Dynamic Mobility

Strength Training:
Bench Press (4x4):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 315x 3, 3, 3, 3 (stay at this weight)

DB Rows:
- 75x 10, 80x 10, 85x 10, 90x 10, 95x 10, 100x 10, 105x 10, 10, 10, 10

Dips (3x 10):
- 35x 10, 10, 10 (40 next week)

Chest Supported Rows (3x 10):
- 135x 10, 10, 10 (140 next week)

Arms Superset (3x 10-15):
- Decline Skull Crushers @110:  11, 11, 10
- Barbell Curls @ 95:  11, 11, 10

Conditioning:
- None

Thursday 11.05.15

Rest day and cardio:

- 20:00 uphill treadmill walk
- 10:00 on the elliptical

Wednesday 11.04.15

Warm Up:
- Dynamic Mobility

Strength Training:
Muscle Snatches:
- 45x 5, 95x 5, 135x 5

Power Snatches (5x5):
- 170x 5, 5, 5, 5, 5

Snatch High Pulls (5x5 @ 135%):
- 230x 3, 3, 3, 3, 3 (did sets of 3's due to crappy smooth bars)

Snatch Grip Deadlift (3x3@ 200%):
- 340x 3, 3, 3

Standing Calf Raises (2-second stretch, pause at top):
- 160x 11, 8, 8 (160 on this machine was a lot heavier than 160 on the machine at my home gym)

Lateral Raise Drop Set:
- 35x 13, 30x 13, 25x 12, 20x 12, 15x 12, 10x 12, 5x 12= 86 reps

Conditioning:
- None

Tuesday 11.03.15

Warm Up:
- Dynamic mobility drills and shoulder band work

Strength Training:
Shoulder Press (4x4):
- Warm Ups (Press/Push Press):  45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 0/1, 240x 1 PP (120%)
- Work Sets:  200x 4, 4, 3, 3 (stay at this weight)

Push Press (5x5):
- 220x 5, 5, 5, 5, 5 (222.5 next week)

Chin Ups:
- 15 sets of 5 (one set after each set of presses and push presses)

Arms Superset:
- Overhead Extensions @ 40x 11, 10, 10
- Hammer Curls @ 40x 11, 10, 10

Conditioning:
- None

Monday 11.02.15

Warm Up:
- Dynamic Mobility

Strength Training:
Box Squats (5x3 to a low box with a 45):
- 45x 10, 95x 10, 135x 9, 185x 8, 225x 7, 275x 6, 315x 5, 335x 3, 3, 3, 2, 2 (stay at this weight)

Face Pulls:
- 10x 10 with the green band

Back Squat/ Front Squat (no box, as deep as possible):
- 45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 1/1 (go up to 245 next week)

Front Squats (3x5 to a low box with two 10's):
- 215x 5, 5, 5 (220 next week)

Reverse Lunges (front foot on a 45# bumper):
- 155x 5/5, 5/5, 5/5 (160 next week)

Standing Calf Raises (machine, 3x 10-15):
- 160x 11, 10, 10 (2-second stretch in the bottom, 2-second hold at the top)

Lateral Raise Drop Set:
- 35x 13, 30x 12, 25x 12, 20x 12, 15x 12, 10x 12, 5x 12= 85 reps

Conditioning:
- None

Sunday 11.01.15

Rest day:
Fat Loss Cardio:
- 10:00 on the rower
- 10:00 on the bike
- 15:00 of the elliptical machine
- 15:00 uphill waling on the treadmill

Saturday 10.31.15

Warm Up:
- Dynamic mobility

Strength Training:
Deadlifts (3x3):
- 45x 10 (RDL's), 135x 8, 225x 6, 315x 4, 405x 2, 455x 1, 480x 3, 3, 3 (485 next week)

Sumo Deadlifts (3x5):
- 365x 5, 5, 5 (370 next week)

Hammer Strength Shrugs (3x10):
- 390 (4 plates, a 10, and a 5 on each side)x 10, 10, 10 (395 next week)

Push Ups:
- 4 sets of 11 and 11 sets of 10 for 154 reps (in between sets of DL's SDL's, and shrugs)

Face Pulls:
- Matched sets and reps of push ups with the green band

Standing Calf Raises:
- 160x 10, 10, 10 (full stretch with a 2-second pause at the bottom)

Lateral Raise Drop Set:
- 35x 12, 30x 12, 25x 12, 20x 12, 15x 12, 10x 12, 5x 12= 84 reps

Conditioning:
- None

Friday 10.30.15

Warm Up:
- Dynamic Mobility

Strength Training:
Bench Press (4x4):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 310x 4, 4, 4, 4 (312.5 next week)

Landmine Rows (4x8):
- 50x 10, 75x 9, 100x 8, 125x 8, 150x 8, 175x 8, 195x 8, 8, 8, 8 (197.5 next week)

Dips (3x 10):
- 35x 10, 10, 9 (stay here next week)

1-Arm Landmine Rows (3x 10):
- 85x 10, 10, 9 (85 next week, weight does not include the bar)

Arms Superset (3x 10-15):
- Decline Skull Crushers @110:  11, 10, 9
- Barbell Curls @ 95:  11, 10, 10

Conditioning:
- None

Thursday 10.29.15

Warm Up:
- Dynamic Mobility

Strength Training:
Muscle Snatches (sets of 5):
- 45x 5, 95x 5, 135x 5

Power Snatches (5x5):
- 167.5x 5, 5, 5, 5, 5 (170 next week)

Snatch High Pulls (5x5 @ 135% of Power Snatches):
- 226x 5, 5, 5, 5, 5

Face Pulls:
- 10x10 with Green Band (in between first 10 sets of snatch work)

Overhead Squat (3x5 to a medicine ball on a 45):
- 45x 5, 95x 5, 135x 5, 160x 5, 5, 5 (165 next week)

Standing Calf Raises:
- 5x 1:00 sets with 10 lbs (2 seconds stretch, 2 seconds max contraction, 15 next week)

Lateral Raise Drop Set:
- 35x 11, 30x 11, 25x 11, 20x 11, 15x 11, 10x 11, 5x 12= 78 reps

Conditioning:
- None

Wednesday 10.28.15

Rest day:
Warm Up/ Kickstarter:
- Tabata KB Swings @ 53 lbs: 114 total reps

40:00 of Fat Loss Cardio:
- 10:00 on the rower
- 20:00 of the elliptical machine
- 10:00 uphill walking on the treadmill

Tuesday 10.27.15

Warm Up:
- Dynamic mobility drills and shoulder band work

Strength Training:
Shoulder Press (4x4):
- Warm Ups (Press/Push Press):  45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 0/1, 234x 1 PP (120%)
- Work Sets:  195x 4, 4, 4, 4 (197.5 next week)

Weighted Chin Ups:
- Warm Ups:  0x5, 25x 4, 50x 3, 75x 2, 90x 1 (95 next week, twice the working weight)
- Work Sets:  45x 4, 4, 4, 4 (47.5 next week)

Push Press (5x5):
- 215x 5, 5, 5, 5, 5 (217.5 next week)

Pull Ups (5x max):
- 6, 6, 6, 5, 5 (add one rep next week)

Arms Superset:
- Overhead Extensions @ 40x 10, 10, 10
- Hammer Curls @ 40x 10, 10, 10

Conditioning:
- None

Monday 10.26.15

Warm Up:
- Dynamic Mobility

Strength Training:
Box Squats (4x4 to a low box with a 45):
- 45x 10, 95x 10, 135x 9, 185x 8, 225x 7 275x 6 315x 5, 330x 4, 4, 4, 4 (335 next week)

Front Squats (3x5 to a low box with two 10's):
- 45x 10, 95x 9, 135x 8, 185x 7, 210x 5, 5, 5 (215 next week)

Reverse Lunges/ Good Mornings Superset:
- 205x 5/5, 5/5, 5/5 (207.5 next week)

Standing Calf Raises (machine, 5x 10-15):
- 160x 10, 10, 10 (2-second stretch in the bottom, 2-second hold at the top)

Lateral Raise Drop Set:
- 35x 10, 30x 110, 25x 10, 20x 10, 15x 10, 10x 10, 5x 17= 77 reps

GHD Sit Ups/ GHD Hip Extensions:
- 11/11, 10/10, 10/10 (back and forth with no rest

Conditioning:
- None

Sunday 10.25.15

Rest day:
Warm Up/ Kickstarter:
- Tabata KB Swings @ 53 lbs: 13 reps each round for 104 total reps

Fat Loss Cardio:
- 10:00 on the rower
- 10:00 on the bike
- 10:00 of the elliptical machine
- 10:00 uphill waling on the treadmill

Saturday 10.24.15

Warm Up:
- Dynamic mobility

Strength Training:
Deadlifts (3x3):
- 45x 10 (RDL's), 135x 8, 225x 6, 315x 4, 405x 2, 455x 1, 475x 3, 3, 3 (480 next week)

Sumo Deadlifts (3x5):
- 360x 5, 5, 5 (365 next week)

Hammer Strength Shrugs (3x10):
- 385 (4 plates, a 10, and a 2.5 on each side)x 10, 10, 10 (390 next week)

Push Ups:
- 3 sets of 11 and 12 sets of 10 for 153 reps (in between sets of DL's SDL's, and shrugs)

Standing Calf Raises:
- 160x 14, 10, 7 (full stretch with a pause at the bottom)

Lateral Raise Drop Set:
- 30x 16, 25x 11, 20x 11, 15x 11, 10x 11, 5x 16= 76 reps

GHD Sit Ups/ GHD Hip Extensions:
- 3x 10 each with no rest

Conditioning:
- None

Friday 10.23.15

Rest day.

Thursday 10.22.15

Warm Up:
- Dynamic Mobility

Strength Training:
Bench Press (4x4):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 310x 4, 4, 4, 3 (stay here next week)

Landmine Rows (4x8):
- 50x 10, 75x 9, 100x 8, 125x 8, 150x 8, 175x 8, 195x 8, 8, 8, 6 (stay with double the reps of bench)

Dips (3x 10):
- 30x 10, 10, 10 (35 next week)

1-Arm Landmine Rows (3x 10):
- 82.5x 10, 10, 10 (85 next week, weight does not include the bar)

Arms Superset (3x 10-15):
- Decline Skull Crushers @110:  10, 10, 10
- Barbell Curls @ 95:  10, 10, 10

Lateral Raises (run the rack from 30 to 5 for max reps):
- 30x 15, 25x 10, 20x 10, 15x 10, 10x 10, 5x 15

Conditioning:
- None

Wednesday 10.21.15

Warm Up:
- Dynamic Mobility

Strength Training:
Muscle Snatches (sets of 5):
- 45x 5, 95x 5, 135x 5

Power Snatches (5x5):
- 165x 5, 5, 5, 5, 5 (167.5 next week)

Snatch High Pulls (5x5):
- 235x 5, 5, 5, 5, 5 (go to 135% of power snatch weight next week)

Overhead Squat (3x5 to a medicine ball on a 45):
- 45x 5, 95x 5, 135x 5, 155x 5, 5, 5 (160 next week)

Calf Raises:
- 5x 1:00 sets unweighted (2 seconds stretch, 2 seconds max contraction)

Shoulder Circuit:
- Skipped due to training 4 days in  a row this week.  I'll add it tomorrow after arms.

Conditioning:
- 2:30 banded glute march with 2 green bands (3:00 next time)

Tuesday 10.20.15

Warm Up:
- Dynamic mobility drills and shoulder band work

Strength Training:
Shoulder Press (4x4):
- Warm Ups (Press/Push Press):  55x 5/5, 105x 4/4, 145x 3/3, 195x 2/2, 231x 0/1 (120%)
- Work Sets:  192.5x 4, 4, 4, 4 (195 next week)

Weighted Chin Ups:
- Warm Ups:  0x5, 25x 4, 50x 3, 70x 2, 90x 1 (stay at twice the working weight)
- Work Sets:  45x 4, 4, 3, 3 (stay at this weight)

Push Press (5x5):
- 212.5x 5, 5, 5, 5, 5 (215 next week)

Pull Ups (5x max):
- 6, 6, 5, 5, 5 (add one rep next week)

Arms Superset:
- Hammer Curls @ 35:  15, 15, 15 (40 for 10's next time)
- Overhead Extensions @ 35:  15, 15, 15 (40 for 10's next time)

Conditioning:
- 10:00 on the elliptical machine

Monday 10.19.15

Warm Up:
- Dynamic Mobility

Strength Training:
Box Squats (4x4 to a low box with a 45 and a 10):
- 45x 10, 95x 10, 135x 9, 185x 8, 225x 7 275x 6 315x 5, 325x 4, 4, 4, 4 (330 next week)

Front Squats (3x5 to a low box with two 10's):
- 45x 10, 95x 9, 135x 8, 185x 7, 205x 5, 5, 5 (210 next week)

Reverse Lunges/ Good Mornings Superset:
- 200x 5/5, 5/5, 5/5 (205 next week)

Standing Calf Raises (machine, 5x 10-15):
- 160x 13, 13, 13

Shoulder Circuit:
- Front Plate Raises @ 35 lbs:  13, 13, 13
- DB Lateral Raises @ 30 lbs:   13, 13, 13
- Barbell External Rotations and Half Press @ 45 lbs:  13, 13, 13
- Band Pull Aparts with Green Band:   13, 13, 13

Conditioning:
- None

Sunday 10.18.15

Rest day but I did 40:00 of fat loss cardio.

Saturday 10.17.15

Warm Up:
- Dynamic mobility

Strength Training:
Deadlifts (3x3):
- 45x 10 (RDL's), 135x 8, 225x 6, 315x 4, 405x 2, 455x 1, 470x 3, 3, 3 (475 next week)

Sumo Deadlifts (3x5):
- 355x 5, 5, 5 (360 next week)

Hammer Strength Shrugs (3x10):
- 380 (4 plates and a 10 on each side)x 10, 10, 10 (385 next week)

Push Ups:
- 2 sets of 11 and 13 sets of 10 for 152 reps (in between sets of DL's SDL's, and shrugs)

Standing Calf Raises:
- 160x 13, 13, 12

Shoulder Circuit:
- Front Plate Raises @ 35 lbs:  13, 13, 12
- DB Lateral Raises @ 30 lbs:   13, 13, 12
- Barbell External Rotations and Half Press @ 45 lbs:  13, 13, 12
- Band Pull Aparts with Green Band:   13, 13, 12

Conditioning:
- None

Friday 10.16.15

Warm Up:
- Dynamic Mobility

Strength Training:
Bench Press (4x4):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 310x 4, 4, 3, 3 (stay here next week)

Landmine Rows (4x8):
- 50x 10, 75x 9, 100x 8, 125x 8, 150x 8, 175x 8, 195x 8, 8, 6, 6 (stay with double the reps of bench)

Dips (3x 10):
- +25x 10, 10, 10 (30 next week)

1-Arm Landmine Rows (3x 10):
- 80x 10, 10, 10 (82.5 next week, weight does not include the bar)

Arms Superset:
- Hammer Curls @35:  15, 15, 14
- Overhead DB Extensions @ 35:  15, 15, 14

Conditioning:
- None

Thursday 10.15.15

Warm Up:
- Dynamic Mobility
- Muscle Snatches:  45x 5, 95x 5, 135x 5

Strength Training:
Power Snatch (5x5):
- 162.5x 5, 5, 5, 5, 5 (165 next week)

Snatch High Pulls (5x5):
- 232.5x 5, 5, 5, 5, 5 (235 next week)

Serratus Crunches (10x 10-12 with Abmat):
- 35's x 10x 112 in between sets of snatch work (40 for 10's next week)

Overhead Squat (3x5 to a medicine ball on a 45):
- 45x 5, 95x 5, 135x 5, 150x 5, 5, 5 (155 next week)

Single+ Double Leg Calf Raises:
- 14 left, 14 right, 14 both
- 13 left, 13 right, 13 both
- 13 left, 13 right, 13 both

Shoulder Circuit:
- Front Plate Raises @ 35 lbs:  13, 12, 12
- DB Lateral Raises @ 30 lbs:   13, 12, 12
- Barbell External Rotations and Half Press @ 45 lbs:  13, 12, 12
- Band Pull Aparts with Green Band:   13, 12, 12

Conditioning:
- None

Wednesday 10.14.15

Rest day from strength training, but I did 30 minutes of fat loss cardio and some mobility work.

Tuesday 10.13.15

Warm Up:
- Dynamic mobility drills and shoulder band work

Strength Training:
Shoulder Press (4x4):
- Warm Ups (Press/Push Press):  55x 5/5, 105x 4/4, 145x 3/3, 195x 2/2, 231x 0/1 (120%)
- Work Sets:  192.5x 4, 4, 3, 3 (stay at this weight)

Weighted Chin Ups:
- Warm Ups:  0x5, 25x 4, 45x 3, 65x 2, 85x 1 (stay at twice the working weight)
- Work Sets:  42.5x 4, 3, 3, 3 (stay at this weight)

Push Press (5x5):
- 212.5x 5, 5, 5, 5, 5 (215 next week)

Pull Ups (5x max):
- 6, 5, 5, 5, 5 (try for 6, 6, 5, 5, 5 next week)

Arms Superset:
- Hammer Curls @ 35:  15, 14, 14
- Overhead Extensions @ 35:  15, 14, 14

Conditioning:
- None

Monday 10.12.15

Warm Up:
- Dynamic Mobility

Strength Training:
Box Squats (4x4 to a box of 5*45 lbs bumpers):
- 45x 10, 95x 10, 135x 9, 185x 8, 225x 67 275x 56 315x 5, 320x 4, 4, 4, 4 (325 next week)

Dip Supported Leg Lifts:
- 11x 10 (in between sets of box squats)

Front Squats (3x5 to a box of 4*45's and 1*25):
- 45x 10, 95x 9, 135x 8, 185x 7, 200x 5, 5, 5 (205 next week, and skip the warm up sets for time)

Reverse Lunges/ Good Mornings Superset:
- 195x 5/5, 5/5, 5/5 (197.5next week)

Standing Calf Raises (3x 10-15):
- 25x 13, 13, 12

Shoulder Circuit:
- Front Plate Raises @ 35 lbs:  12, 12, 12
- DB Lateral Raises @ 30 lbs:   12, 12, 12
- Barbell External Rotations and Half Press @ 45 lbs:  12, 12, 12
- Band Pull Aparts with Green Band:   12, 12, 12

Conditioning:
- None

Sunday 10.11.15

Rest day, but I did about 40:00 of fat loss cardio (20:00 on the bike, 10:00 on the elliptical, and 10:00 uphill treadmill walk).

Saturday 10.10.15

Warm Up:
- Dynamic mobility

Strength Training:
Deadlifts (3x3):
- 45x 10 (RDL's), 135x 8, 225x 6, 315x 4, 405x 2, 455x 1, 465x 3, 3, 3 (470 next week)

Sumo Deadlifts (3x5):
- 350x 5, 5, 5 (355 next week)

Hammer Strength Shrugs (3x10):
- 375 (4 plates, a 5, and a 2.5 on each side)x 10, 10, 10 (380 next week)

Push Ups:
- 1 set of 11 and 14 sets of 10 for 151 reps (in between sets of DL's SDL's, and shrugs)

Standing Calf Raises:
- 160x 13, 12, 12

Shoulder Circuit:
- Front Plate Raises @ 35 lbs:  12, 12, 11
- DB Lateral Raises @ 30 lbs:   12, 12, 11
- Barbell External Rotations and Half Press @ 45 lbs:  12, 12, 11
- Band Pull Aparts with Green Band:   12, 12, 11

Conditioning:
- Tabata KB Swings @ 53 lbs:  106 reps total

Friday 10.09.15

Warm Up:
- Dynamic Mobility drills

Strength Training:
Shoulder Press (4x4):
- Warm Ups (Press/Push Press):  50x 5/5, 100x 4/4, 140x 3/3, 190x 2/2, 230x 0/1
- Work Sets:  190x 4, 4, 4, 4 (192.5 next week)

Weighted Chin Ups:
- Warm Ups:  0x5, 20x 4, 40x 3, 60x 2, 80x 1
- Work Sets:  40x 4, 4, 4, 4 (42.5 next week)

Push Press (5x5):
- 210x 5, 5, 5, 5, 5 (212.5 next week)

Pull Ups (5x5):
- 5, 5, 5, 5, 5

Arms Superset:
- Hammer Curls @ 35:  14, 14, 14
- Overhead Extensions @ 35:  14, 14, 14

Conditioning:
- None

Thursday 10.08.15

Warm Up:
- Dynamic Mobility
- Muscle Snatches:  45x 5, 95x 5, 135x 5

Strength Training:
Power Snatch (5x5):
- 160x 5, 5, 5, 5, 5 (162.5 next week)

Snatch High Pulls (5x5):
- 230x 5, 5, 5, 5, 5 (232.5 next week)

Serratus Crunches (10x 10-12 with Abmat):
- 35's x 10x 11 in between sets of snatch work

Overhead Squat (3x5 to a medicine ball on a 45 and a 15):
- 45x 5, 95x 5, 135x 5, 145x 5, 5, 5 (150 next week)

Single Leg Calf Raises:
- 25x 12, 12, 11 (swtich to high rep unweighted calf raises)

Shoulder Circuit:
- Front Plate Raises @ 35 lbs:  12, 11, 11
- DB Lateral Raises @ 30 lbs:   12, 11, 11
- Barbell External Rotations and Half Press @ 45 lbs:  12, 11, 11
- Band Pull Aparts with Green Band:   12, 11, 11

Conditioning:
- None

Wednesday 10.07.15

Rest day.

Tuesday 10.06.15

Warm Up:
- Dynamic Mobility

Strength Training:
Bench Press (4x4):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 310x 4, 3, 3, 3 (stay here next week)

Landmine Rows (4x8):
- 50x 10, 75x 9, 100x 8, 125x 8, 150x 8, 175x 8, 195x 8, 6, 6, 6 (stay with double the reps of bench)

Dips (3x 10):
- +20x 10, 10, 10 (25 next week)

1-Arm Landmine Rows (3x 10):
- 77.55x 10, 10, 10 (80 next week, weight does not include the bar)

Arms Superset:
- Hammer Curls @35:  14, 14, 13
- Overhead DB Extensions @ 35:  14, 14, 13

Conditioning:
- None

Monday 10.05.15

Warm Up:
3 Rounds of:
- 20 KB Swings @ 53
- Dynamic Stretch for hip flexors and hamstrings
- Unweighted Windmills

Strength Training:
Box Squats (4x4 to a box of 5*45 lbs bumpers):
- 45x 10, 95x 8, 135x 8, 185x 7, 225x 6, 275x 5, 315x 4, 4, 4, 4 (320 next week)

Dip Supported Leg Lifts:
- 10x 10 (in between sets of box squats)

Front Squats (3x5 to a box of 4*45's and 1*25):
- 45x 10, 95x 9, 135x 8, 185x 7, 195x 5, 5, 5 (200 next week, and skip the warm up sets for time)

Reverse Lunges/ Good Mornings Superset:
- 190x 5/5, 5/5, 5/5 (195 next week)

1-Leg Standing Calf Raises (3x 10-15):
- 25x 12, 11, 11

Shoulder Circuit:
- Front Plate Raises @ 35 lbs:  11, 11, 11
- DB Lateral Raises @ 30 lbs:   11, 11, 11
- Barbell External Rotations and Half Press @ 45 lbs:  11, 11, 11
- Band Pull Aparts with Green Band:   11, 11, 11

Conditioning:
- None

Sunday 10.04.15

Rest day.

Saturday 10.03.15

Warm Up:
- Dynamic mobility

Strength Training:
Deadlifts (3x3):
- 45x 10 (RDL's), 135x 8, 225x 6, 315x 4, 405x 2, 460x 3, 3, 3 (465 next week)

Sumo Deadlifts (3x5):
- 345x 5, 5, 5 (350 next week)

Hammer Strength Shrugs (3x10):
- 370 (4 plates and a 5 on each side)x 10, 10, 10 (375 next week)

Push Ups:
- 14 sets of 10 (in between sets of DL's SDL's, and shrugs)

Standing Calf Raises:
- 160x 12, 12, 12

Shoulder Circuit:
- Front Plate Raises @ 35 lbs:  11, 11, 10
- DB Lateral Raises @ 30 lbs:   11, 11, 10
- Barbell External Rotations and Half Press @ 45 lbs:  11, 11, 10
- Band Pull Aparts with Green Band:   11, 11, 10

Conditioning:
- None

Friday 10.02.15

Rest day.

Thursday 10.01.15

Warm Up:
- Dynamic Mobility drills

Strength Training:
Shoulder Press (4x4):
- Warm Ups (Press/Push Press):  45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 0/1
- Work Sets:  187.5x 4, 4, 4, 5 (190 next week)

Pull Ups:
- Warm Ups:  0x5, 10x 4, 15x 3, 20x 2, 25x 1
- Work Sets:  5x 4, 4, 4, 4 (10 next week)

Push Press (5x5):
- 207.5x 5, 5, 5, 5, 5 (210 next week)

Chin Ups (5x5):
- 5x 5, 5, 5, 5, 5 (10 next week)

Arms Superset:
- Hammer Curls @ 35:  14, 13, 13
- Overhead Extensions @ 35:  14, 13, 13

Conditioning:
- None

Wednesday 9.30.15

Warm Up:
- Dynamic Mobility
- Muscle Snatches:  45x 5, 95x 5, 135x 5

Strength Training:
Power Snatch (5x5):
- 157.5x 5, 5, 5, 5, 5 (160 next week)

Snatch High Pulls (5x5):
- 227.5x 5, 5, 5, 5, 5

Serratus Crunches (10x 10 with Abmat):
- 35's x 10x 10 in between sets of snatch work

Overhead Squat (3x5 to a medicine ball on a 45 and a 25):
- 45x 5, 95x 5, 135x 5, 140x 5, 5, 5 (145 next week)

Single Leg Calf Raises:
- 25x 11, 11, 11

Shoulder Circuit:
- Front Plate Raises @ 35 lbs:  11, 10, 10
- DB Lateral Raises @ 30 lbs:   11, 10, 10
- Barbell External Rotations and Half Press @ 45 lbs:  11, 10, 10
- Band Pull Aparts with Green Band:   11, 10, 10

Conditioning:
- None

Tuesday 9.29.15

Warm Up:
- Dynamic Mobility

Strength Training:
Bench Press (4x4):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 307.5x 4, 4, 4, 4 (310 next week)

Landmine Rows (4x8):
- 50x 10, 75x 9, 100x 8, 125x 8, 150x 8, 175x 8, 190x 8, 8, 8, 8 (weight does not include the bar)

Dips (5x 10):
- +15x 10, 10, 10, 10, 10 (20 next week)

1-Arm Landmine Rows (5x 10):
- 75x 10, 10, 10, 10, 10 (77.5 next week, weight does not include the bar)

Arms Superset:
- Hammer Curls @35:  13, 13, 13
- Overhead DB Extensions @ 35:  13, 13, 13

Conditioning:
- None

Monday 9.28.15

Warm Up:
- Dynamic Mobility

Strength Training:
Box Squats (4x4 to a box of 5 45 lbs bumpers):
- 45x 10, 95x 8, 135x 8, 185x 7, 225x 6, 275x 5, 310x 4, 4, 4, 4 (315 next week)

Dip Support Leg Lifts:
- 10x 10 (in between sets of box squats)

Front Squats (3x5 to a box of 4*45's and 1*25):
- 45x 9, 95x 8, 135x 7, 185x 6, 190x 5, 5, 5 (195 next week)

Reverse Lunges/ Good Mornings Superset:
- 185x 5/5, 5/5, 5/5

1-Leg Standing Calf Raises (3x 10-15):
- 25x 11, 11, 10

Shoulder Circuit:
- Front Plate Raises @ 35 lbs:  10, 10, 10
- DB Lateral Raises @ 30 lbs:   10, 10, 10
- Barbell External Rotations and Half Press @ 45 lbs:  10, 10, 10
- Band Pull Aparts with Green Band:   10, 10, 10

Conditioning:
- None

Sunday 9.27.15

Rest day.

Saturday 9.26.15

Warm Up:
- Dynamic mobility

Strength Training:
Deadlifts (3x3):
- 45x 10 (RDL's), 135x 8, 225x 6, 315x 4, 405x 2, 460x 3, 2, 2 (stay at this weight)

Sumo Deadlifts (3x5):
- 340x 5, 5, 5 (345 next week)

Hammer Strength Shrugs (3x10):
- 365x 10, 10, 10 (4 plates and a 2.5 on each side, 370 next week)

Push Ups:
- 11 sets of 10 (in between sets of DL's SDL's, and shrugs.  Sets of 11 next week)

Standing Calf Raises:
- 160x 12, 12, 11

Shoulder Circuit:
- Front Plate Raises @ 25 lbs:  15, 15, 15 (35 next week)
- DB Lateral Raises @ 25 lbs:   15, 15, 15 (30 next week)
- Barbell External Rotations and Half Press @ 35 lbs:  15, 15, 15 (45 next week)
- Band Pull Aparts with Green Band:   15, 15, 15

Conditioning:
- None

Friday 9.25.15

Warm Up:
- Dynamic Mobility drills

Strength Training:
Shoulder Press (4x4):
- Warm Ups (Press/Push Press):  45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 0/2
- Work Sets:  185x 4, 4, 4, 5 (187.5 next week)

Pull Ups:
- Warm Ups:  0x5, 5x 4, 10x 3, 15x 2, 20x 1
- Work Sets:  0x 4, 4, 4, 5 (tried to get chest to bar, strict)

Push Press (5x5):
- 205x 5, 5, 5, 5, 5 (207.5 next week)

Chin Ups (5x5):
- 0x 5, 5, 5, 5, 5 (5 next week)

Arms Superset:
- Hammer Curls @ 35:  13, 13, 13
- Overhead Extensions @ 35:  13, 13, 13

Conditioning:
- None

Thursday 9.24.15

Warm Up:
- Dynamic Mobility

Strength Training:
Muscle Snatch:
- 45x 5, 95x 5, 135x 5

Power Snatch (5x5):
- 155x 5, 5, 5, 5, 5 (157.5 next week)

Knees-To-Elbows:
- 8x5 controlled reps (in between muscle snatches and power snatches)

Snatch High Pulls (5x5):
- 225x 5, 5, 5, 5, 5 (227.5 next week)

Serratus Crunches (with Abmat):
- 5x10 with 35 lbs db's (in between set of high pulls)

Overhead Squats (3x5):
- 45x 5, 95x 5, 135x 5, 5, 5 (140 next week)

Hollow Rocks:
- 5x 10 (in between sets of overhead squats)

Single Leg Standing Calf Raises (3x 10-15):
- 25x 11, 10, 10

Shoulder Circuit:
- Front Plate Raises @ 25 lbs:  15, 15, 14
- DB Lateral Raises @ 25 lbs:   15, 15, 14
- Barbell External Rotations and Half Press @ 35 lbs:  15, 15, 14
- Band Pull Aparts with Green Band:   15, 15, 14

Conditioning:
- None

Wednesday 9.23.15

Rest day.

Tuesday 9.22.15

Warm Up:
- Dynamic Mobility
- Shoulder Warm Up with bands

Strength Training:
Bench Press (4x4):
- Warm Ups:  45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5
- Work Sets:  305x 4, 4, 4, 4 (307.5 next week)

DB Rows (sets of 10 in between bench press sets):
- 70x 10, 75x 10, 80x 10, 85x 10, 90x 10, 95x 10, 100x 10, 10, 10, 10

Weighted Dips (5x10):
- +15x 10, 10, 9, 8 (stay at this weight)

Chest Supported Rows (5x10):
- 135x 10, 10, 9, 8, 7

Arms Superset:
- Hammer Curls @ 35:  13, 13, 12
- Overhead Extensions @ 35:  13, 13, 12

Conditioning:
- None

Mobility:
- 10:00

Monday 9.21.15

Warm Up:
- Dynamic Mobility

Strength Training:
Box Squats (4x4, box just under parallel):
- Warm Ups:  45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5
- Work Sets:  305x 4, 4, 4, 4 (310 next week)

Front Squats (3x5, used the box to limit depth because of my knee):
- 185x 5, 5, 5

Flutter Kicks:
- 13 sets of 10 (4-count reps, done in between sets of 10)

Barbell Hip Thrusts (3x10):
- 315x 10, 10, 10 (320 next week)

Shoulder Circuit:
- Front Plate Raises @ 25 lbs:  15, 14, 14
- DB Lateral Raises @ 25 lbs:   15, 14, 14
- Barbell External Rotations and half press @ 35 lbs:  15, 14, 14
- Band Pull Aparts with Green Band:   15, 14, 14

Standing Calf Raises:
- 160 x 12, 12, 11

Conditioning:
- None

Mobility:
- 10:00

Sunday 9.20.15

Rest day.

Saturday 9.19.15

Warm Up:
- Dynamic Mobility

Strength Training:
Hammer Strength Shrug Machine (all barbell stations were occupied):
- 2 plates x 10, 4 plates x 10, 6 plates x 10, 8 plates x 10, 10, 10

Barbell Reverse Lunges:
- 45x 5 (each leg, 10 total, 95x 5, 135x 5, 185x 4, 225x 3, 3, 3

Shoulder Circuit:
- Front Plate Raises @ 25 lbs:  14, 14, 14
- DB Lateral Raises @ 25 lbs:   14, 14, 14
- Barbell External Rotations @ 35 lbs:  14, 14, 14
- Band Pull Aparts with Green Band:   14, 14, 14

Calves Superset:
- Standing Calf Raises:  160 x 12, 11, 11
- Seated Calf Raises:  100x 12, 11, 11

Conditioning:
5 Rounds for Time:
- 10 KB Swings @53 lbs
- 10 Push Ups
- 15 KB Swing
- 10 Push Ups
- 25 KB Swings
- 10 Push Ups
- 50 KB Swings
- 60 seconds rest
Time:  24:06  (31 second PR)

Mobility:
- 5:00

Friday 9.18.15

Warm Up:
- Dynamic Mobility
- Chin Ups:  10x 5, 20x 4, 30x 3, 40x 2, 50x 1

Workout:
Five rounds for time of:
- 10 KB Swings @ 72 lbs
- Chin Ups 30x 1
- Rest :15
- 15 KB Swings
- Chin Ups 30x 2
- Rest :30
- 25 KB Swings
- Chin Ups 30x 3
- Rest :60
- 50 KB Swings
- Rest 2:00

Split Times (includes rest periods):
- Round 1:  5:40 (50)
- Round 2:  13:41 (40/10)
- Round 3:  21:15 (30/10/10)
- Round 4:  29:12 (25/15/10)
- Round 5:  37:22 (20/15/15)

Finisher Superset:
- Hammer Curls (left, then right):  35x 13, 12, 12
- Overhead Extensions (left then right):  35x 13, 12, 12

Mobility:
- 7:00 of static stretching

Thursday 9.17.15

Warm Up:
- Dynamic Mobility
- Shoulder Press:  45x 10, 95x 8, 135x 6, 185x 4 (1 press, 3 push presses), 225x 2 push presses

Workout:
Five rounds for time of:
- 10 KB Swings @ 72 lbs
- Press 180x 1
- Rest :15
- 15 KB Swings
- Press 180x 2
- Rest :30
- 25 KB Swings
- Press 180x 3
- Rest :60
- 50 KB Swings
- Rest 2:00

Split Times (includes rest periods):
- Round 1:  5:33 (50)
- Round 2:  13:06 (50)
- Round 3:  20:49 (40/10)
- Round 4:  28:52 (35/15)
- Round 5:  37:04 (30/20)

Shoulder Circuit:
- Front Plate Raises @ 25 lbs:  14, 14, 13
- DB Lateral Raises @ 25 lbs:   14, 14, 13
- Barbell External Rotations @ 35 lbs:  14, 14, 13
- Band Pull Aparts with Green Band:   14, 14, 13

Mobility:
- 5:00

Wednesday 9.16.15

Rest day.

Tuesday 9.15.15

Warm Up:
- Dynamic Mobility
- Dips:  0x 5, 25x 4, 50x 3, 75x 2, 100x 1
- Jump Rope:  5x100

Workout:
Five rounds for time of:
- 10 KB Swings @ 72 lbs
- Dips 50x 2
- Rest :15
- 15 KB Swings
- Dips 50x 3
- Rest :30
- 25 KB Swings
- Dips 50x 5
- Rest :60
- 50 KB Swings
- Rest 2:00

Split Times (includes rest periods):
- Round 1:  5:27 (50)
- Round 2:  12:52 (50)
- Round 3:  20:59 (40/10)
- Round 4:  28:48 (35/15)
- Round 5:  36:56 (30/20)

Finisher Superset:
- Hammer Curls (left, then right):  35x 12, 12, 12
- Overhead Extensions (left then right):  35x 12, 12, 12

Mobility:
- 5:00 for shoulders

Monday 9.14.15

Warm Up:
- Dynamic Mobility
- Back Squats:  45x 8, 135x 6, 225x 4, 315x 2, 325x 1 (335 next week)
- Jump Rope:  5x 100 after each squat warm up set

Workout:
Five rounds for time of:
- 10 KB Swings @ 72 lbs
- Back Squat 300x 1
- Rest :15
- 15 KB Swings
- Back Squat 300x 2
- Rest :30
- 25 KB Swings
- Back Squat 300x 3
- Rest :60
- 50 KB Swings
- Rest 2:00

Split Times (includes rest periods):
- Round 1:  5:47 (50)
- Round 2:  13:43 (40/10)
- Round 3:  21:49 (35/15)
- Round 4:  30:11 (30/10/10)
- Round 5:  39:07 (30/20)

Shoulder Circuit:
- Front Plate Raises @ 25 lbs:  14, 13, 13
- DB Lateral Raises @ 25 lbs:   14, 13, 13
- Barbell External Rotations @ 35 lbs:  14, 13, 13
- Band Pull Aparts with Green Band:   14, 13, 13

Mobility:
- 5:00 for shoulders

Sunday 9.13.15

Rest day.

Saturday 9.12.15

Warm Up:
- Dynamic Mobility

Strength Training:
Barbell Shrugs (3x10):
- 135x 10, 225x 10, 315x 10, 405x 10, 10, 10 (410 next week)

Shoulder Circuit:
- Front Plate Raises @ 25 lbs:  13, 13, 13
- DB Lateral Raises @ 25 lbs:   13, 13, 13
- Barbell External Rotations @ 35 lbs:  13, 13, 13
- Band Pull Aparts with Green Band:   13, 13, 13

Calves Superset:
- Standing Calve Raises:  160x 11, 11, 11
- Seated Calf Raises:  100x 11, 11, 11

Push Ups:
- 12 sets of 10 (one set after each set of the shrugs, shoulder circuit, and calf supersets)

Conditioning:
5 Rounds for Time:
- 10 KB Swings @53 lbs
- 10 Alternating Reverse Lunges
- 15 KB Swing
- 10 Lunges
- 25 KB Swings
- 10 Lunges
- 50 KB Swings
- 60 seconds rest

Splits:
- Round 1:  not recorded
- Round 2:  not recorded
- Round 3:  not recorded
- Round 4:  not recorded
- Round 5:  24:20 (previous best time was 24:55)

Mobility:
- 5:00 for shoulders and elbow flexors

Friday 9.11.15

Warm Up:
- Dynamic Mobility
- Chin Ups:  0x 5, 10x 4, 20x 3, 30x 2, 40x 1

Workout:
Five rounds for time of:
- 10 KB Swings @ 72 lbs
- Chin Ups 25x 1
- Rest :15
- 15 KB Swings
- Chin Ups 25x 2
- Rest :30
- 25 KB Swings
- Chin Ups 25x 3
- Rest :60
- 50 KB Swings (35, 30, 25, 20, 15)
- Rest 1:30-2:00 (1:30 after the first round, 2:00 on all others)
Split Times (includes rest periods):
- Round 1:  5:48
- Round 2:  13:17
- Round 3:  21:39
- Round 4:  20:06
- Round 5:  38:25

Finisher Superset:
- Hammer Curls (left, then right):  30x 15, 15, 15 (35 next time for 10's next time)
- Overhead Extensions (left then right):  30x 15, 15, 15 (35 for 10's next time)

Mobility:
- ran out of time

Thursday 9.10.15

Warm Up:
- Dynamic Mobility
- Shoulder Press:  45x 9, 95x 7, 135x 5, 185x 3 (1 press, 2 push presses), 225x 1 push press

Workout:
Five rounds for time of:
- 10 KB Swings @ 72 lbs
- Press 175x 1
- Rest :15
- 15 KB Swings
- Press 175x 2
- Rest :30
- 25 KB Swings
- Press 175x 3
- Rest :60
- 50 KB Swings
- Rest 1:30- 2:00
Split Times (includes rest periods):
- Round 1:  5:47
- Round 2:  13:05
- Round 3:  20:30
- Round 4:  28:53
- Round 5:  37:28

Shoulder Circuit:
- Front Plate Raises @ 25 lbs:  13, 13, 12
- DB Lateral Raises @ 25 lbs:   13, 13, 12
- Barbell External Rotations @ 35 lbs:  13, 13, 12
- Band Pull Aparts with Green Band:   13, 13, 12

Mobility:
- Skipped due to time

Wednesday 9.09.15

Rest day.  I did about 30 minutes of mobility work and 100 band pull aparts.

Tuesday 9.08.15

Warm Up:
- Dynamic Mobility
- Dips:  0x 6. 10x 5, 20x 4, 30x 3, 40x 2, 50x 1

Workout:
Five rounds for time of:
- 10 KB Swings @ 72 lbs
- Dips 45x 2
- Rest :15
- 15 KB Swings
- Dips 45x 3
- Rest :30
- 25 KB Swings
- Dips 45x 5
- Rest :60
- 50 KB Swings
- Rest 1:30
Split Times (includes rest periods):
- Round 1:  5:38
- Round 2:  12:51
- Round 3:  20:26
- Round 4:  27:09
- Round 5:  34:29

Finisher Superset:
- Hammer Curls (left, then right):  30x 15, 15, 14
- Overhead Extensions (left then right):  30x 15, 15, 14

Mobility:
- 5:00 for shoulders

Monday 9.07.15

Warm Up:
- Dynamic Mobility
- Back Squats:  45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1

Workout:
Five rounds for time of:
- 10 KB Swings @ 72 lbs
- Back Squat 295x 1
- Rest :30
- 15 KB Swings
- Back Squat 295x 2
- Rest :45
- 25 KB Swings
- Back Squat 295x 3
- Rest :60
- 50 KB Swings
- Rest 2:00
Split Times (includes rest periods):
- Round 1:  6:53
- Round 2:  15:42
- Round 3:  24:39
- Round 4:  33:35
- Round 5:  42:25

Finisher Superset:
- Standing Calf Raises (left, then right):  25x 10, 10, 10, 10, 10
- Band Pull Aparts:  Blue band x 20, 20, 20, 20, 20

Mobility:
- 5:00 for shoulders

Sunday 9.06.15

Rest day.

Saturday 9.05.15

Rest day.

Friday 9.04.15

Rest day.

Thursday 9.03.15

Rest day.

Wednesday 9.02.15

Warm Up:
- Dynamic mobility.

Strength Training:
Back Squats (3x3):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 290x 3, 3, 3 (295 next week)

Weighted Chin Ups (4x4):
- 0x 5, 25x 4, 50x 3, 75x 2, 90x 1, 60x 4, 3, 3, 2 (stay at this weight)

Shoulder Press (4x10):
- Warm Ups: 45x 5 , 95x 4, 135x 3, 185x 2, 225x 1 (push press)
- Work Sets:  145x 10, 10, 10, 10

Shoulder Circuit (working to 3x12):
- Front Plate Raises @ 25 lbs:  13, 12, 12
- DB Lateral Raises @ 25 lbs:   13, 12, 12
- Barbell External Rotations @ 35 lbs:  13, 12, 12
- Band Pull Aparts with Green Band:   13, 12, 12

Conditioning:

- None

Tuesday 9.01.15

Warm Up:
- Dynamic mobility.

Strength Training:
- None

Conditioning:
5 Rounds for Time:
- 10 KB Swings @53 lbs
- 10 Push Ups
- 15 KB Swing
- 10 Push Ups
- 25 KB Swings
- 10 Push Ups
- 50 KB Swings
- 60 seconds rest
Splits:
- Round 1:  3:43
- Round 2:  8:39
- Round 3:  13:51
- Round 4:  19:11
- Round 5:  24:37 (beat my last time on the swings/ push ups workout by 1:40)

Mobility:
- Had to skip it today due to time

Monday 8.31.15

Warm Up:
- Dynamic Mobility

Strength Training:
Muscle Snatch + Power Snatch + Snatch:
- 45x 4/4/1, 95x 3/3/1, 135x 2/2/1, 185x 0/1/1

Power Snatch (3x3):
- 190x 3, 3, 1 (stay at this weight)

Snatch High Pull (5x3):
- 235x 3, 3, 3, 3, 3 (240 next week)

Shoulder Press (4x4):
- Warm Ups (press + push press):  45x 4/6, 95x 3/5, 135x 2/4, 185x 1/3, 225x 0/2, 237.5x 0/1
- Work Sets:  197.5x 4, 4, 3, 3 (stay at this weight)

Arms Superset:
- Hammer Curls @ 30:  15, 14, 14
- Overhead Extensions @ 30: 15, 14, 14

Conditioning:
- None

Sunday 8.30.15

Warm Up:
- Dynamic mobility.

Strength Training:
- None

Conditioning:
5 Rounds for Time:
- 10 KB Swings @53 lbs
- 10 Alternating Reverse Lunges
- 15 KB Swing
- 10 Lunges
- 25 KB Swings
- 10 Lunges
- 50 KB Swings
- 60 seconds rest
Splits:
- Round 1:  not recorded
- Round 2:  not recorded
- Round 3:  not recorded
- Round 4:  not recorded
- Round 5:  25:09 (last time was 24:55)

Seated Calf Raises:
- 5x 10 @ 100

Saturday 8.29.15

Warm Up:
- Dynamic Mobility

Strength Training:
Front Squats (3x3):
- 45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 235x 3, 3, 3 (240 next week)

Chest-Supported Row (4x4):
- 45x 10, 70x 9, 90x 8, 115x 7, 135x 6, 160x5, 180x 4, 4, 4, 4 (4 plates and a 5 next week)

Bar Dips (3x15):
- Warm Ups: 0x 15, 5x 15
- Work Sets:  10x 15, 15, 11 (stay at this weight)
- Extra Volume:  10x 10, 10, 10, 10, 10

Shoulder Circuit (working to 3x15):
- Front Plate Raises @ 25 lbs:  12, 12, 12
- DB Lateral Raises @ 25 lbs:  12, 12, 12
- Barbell External Rotations @ 35 lbs:  12, 12, 12
- Band Pull Aparts with Green Band:  12, 12, 12

Standing Calf Raises:
- 5x 10 @ 160, less than 30 seconds rest between sets

Conditioning:
- None

Friday 8.28.15

Warm Up:
- Dynamic Mobility

Strength Training:
- Off

Conditioning:
5 Rounds for Time:
- 10 KB Swings @53 lbs
- 20 Flutter Kicks
- 15 KB Swing
- 20 Flutter Kicks
- 25 KB Swings
- 20 Flutter Kicks
- 50 KB Swings
- 60 seconds rest
Splits:
- Round 1:  3:56
- Round 2:  8:51
- Round 3:  13:59
- Round 4:  19:20
- Round 5:  24:41 (last time was 26:41)

Mobility:
- 30:00

Thursday 8.27.15

Warm Up:
- Dynamic Mobility

Strength Training:
Deadlift (3x3):
- 135x 7, 225x 5, 315x 3, 405x 1, 455x 3, 3, 3 (460 next week)

Sumo Deadlift (3x5):
- 335x 5, 5, 5 (340 next week)

Barbell Power Shrugs (3x 10):
- 405x 10, 10, 10 (410 next week)

Bench Press (4x4):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5 305x 4, 4, 3, 3

Ring Rows (5x max):
- 9, 8, 8, 8, 8

Arms Superset:
- Hammer Curls @ 30:  14, 14, 14
- Overhead Extensions @ 30: 14, 14, 14

Conditioning:
- None

Wednesday 8.26.15

Warm Up:
- Dynamic mobility.

Strength Training:
- None

Conditioning:
5 Rounds for Time:
- 10 KB Swings @53 lbs
- 10 Alternating Reverse Lunges
- 15 KB Swing
- 10 Lunges
- 25 KB Swings
- 10 Lunges
- 50 KB Swings
- 60 seconds rest
Splits:
- Round 1:  3:58
- Round 2:  8:44
- Round 3:  13:45
- Round 4:  19:11
- Round 5:  24:55 (last time was 29:28)

Mobility:
- 30:00

Tuesday 8.25.15

Warm Up:
- Dynamic mobility.

Strength Training:
Back Squats (3x3):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 285x 3, 3, 3 (290 next week)

Weighted Chin Ups (4x4):
- 0x 5, 20x 4, 40x 3, 60x 2, 80x 1, 60x 4, 4, 3, 3 (stay at this weight)

Shoulder Press (4x10):
- Shoulder Press/ Push Press Warm Up: 45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 0/1
- Work Sets:  140x 10, 10, 10, 10 (145 next week)

Shoulder Circuit (working to 3x12):
- Front Plate Raises @ 25 lbs:  12, 12, 11
- DB Lateral Raises @ 25 lbs:  12, 12, 11
- Barbell External Rotations @ 35 lbs:  12, 12, 11
- Band Pull Aparts with Green Band:  12, 12, 11

Conditioning:
- None

Monday 8.24.15

Warm Up:
- Dynamic mobility.

Strength Training:
- None

Conditioning:
5 Rounds for Time:
- 10 KB Swings @53 lbs
- 10 Push Ups
- 15 KB Swing
- 10 Push Ups
- 25 KB Swings
- 10 Push Ups
- 50 KB Swings
- 60 seconds rest
Splits:
- Round 1:  3:46
- Round 2:  9:07
- Round 3:  14:43
- Round 4:  20:34
- Round 5:  26:17 (beat my last time on the swings/ push ups workout by 39 seconds)

Mobility:
- Had to skip it today due to time

Sunday 8.23.15

Warm Up:
- 10:00 of Dynamic Mobility and Shoulder warm up

Strength Training:
Muscle Snatch + Power Snatch + Snatch:
- 45x 4/4/1, 95x 3/3/1, 135x 2/2/1, 185x 0/1/1

Power Snatch (3x3):
- 190x 3, 2, 2 (stay at this weight)

Snatch High Pull (5x3):
- 230x 3, 3, 3, 3, 3 (235 next week)

Shoulder Press (4x4):
- Warm Ups (press + push press):  45x 4/6, 95x 3/5, 135x 2/4, 185x 1/3, 225x 0/2, 237x 0/1
- Work Sets:  197.5x 4, 3, 3, 3 (stay at this weight)

Arms Superset:
- Hammer Curls @ 30:  14, 14, 14
- Overhead Extensions @ 30: 14, 14, 14

Conditioning:
- None

Saturday 8.22.15

Warm Up:
- 5:00 of Dynamic Mobility

Strength Training:
- Off

Conditioning:
5 Rounds for Time:
- 10 KB Swings @53 lbs
- 20 Flutter Kicks
- 15 KB Swing
- 20 Flutter Kicks
- 25 KB Swings
- 20 Flutter Kicks
- 50 KB Swings
- 60 seconds rest
Splits:
- Round 1:  4:29
- Round 2:  9:53
- Round 3:  15:32
- Round 4:  21:03
- Round 5:  26:41

Mobility:
- 20:00

Friday 8.21.15

Warm Up:
- 5:00 of Dynamic Mobility and lots of Band Face Pulls

Strength Training:
Front Squats (3x3):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 3, 3 (230 next week)

Landmine Rows with Thick Bar V-Handle (5x5):
- 45x 10, 90x 9, 135x 8, 180x 5, 5, 5, 5, 5 (185 next week)

Bar Dips (3x15):
- 0x 15, 5x 15, 10x 15, 15, 10 (stay at this weight)

Shoulder Circuit (working to 3x12):
- Front Plate Raises @ 25 lbs:  12, 11, 11
- DB Lateral Raises @ 25 lbs:  12, 11, 11
- Barbell External Rotations @ 35 lbs:  12, 11, 11
- Band Pull Aparts with Green Band:  12, 11, 11

Conditioning:
- None

Thursday 8.20.15

Warm Up:
- Dynamic mobility for t-spine.

Strength Training:
- None

Conditioning:
5 Rounds for Time:
- 10 KB Swings @53 lbs
- 10 Push Ups
- 15 KB Swing
- 10 Push Ups
- 25 KB Swings
- 10 Push Ups
- 50 KB Swings
- 60 seconds rest
Splits:
- Round 1:  4:05
- Round 2:  9:43
- Round 3:  15:35
- Round 4:  21:14:
- Round 5:  26:56

Mobility:
- 20:00

Wednesday 8.19.15

Warm Up:
- Dynamic Mobility

Strength Training:
Deadlift (3x3):
- 135x 8, 225x 6, 315x 4, 405x 2, 450x 3, 3, 3 (455 next week)

Sumo Deadlift (3x5):
- 330x 5, 5, 5

Barbell Power Shrugs (3x 10):
- 400x 10, 10, 10 (405 next week)

Bench Press (4x4):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5 302.5x 4, 3, 3, 3

Ring Rows (5x max):
- 8, 8, 8, 8, 8

Arms Superset:
- Hammer Curls @ 30:  14, 14, 13
- Overhead Extensions @ 30: 14, 14, 13

Conditioning:
- None

Tuesday 8.18.15

Warm Up:
- Dynamic mobility for t-spine.

Strength Training:
- None

Conditioning:
5 Rounds for Time:
- 10 KB Swings @53 lbs
- 10 Alternating Reverse Lunges
- 15 KB Swing
- 10 Lunges
- 25 KB Swings
- 10 Lunges
- 50 KB Swings
- 60 seconds rest
Time:  29:28

Mobility:
- 20:00

Monday 8.17.15

Warm Up:
- Dynamic mobility for shoulders, hips, and t-spine.

Strength Training:
Back Squats (3x3):
- 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 275x 4, 280x 3, 3, 3 (285 next week)

Weighted Chin Ups (4x4):
- 0x 6, 25x 4, 50x 2, 60x 4, 3, 3, 3 (stay at this weight)

Shoulder Press (4x10):
- 45x 10, 95x 10, 135x 10, 10, 10, 10 (140 next week)

Shoulder Circuit (working to 3x12):
- Front Plate Raises @ 25 lbs:  11, 11, 11
- DB Lateral Raises @ 25 lbs:  11, 11, 11
- Barbell External Rotations @ 35 lbs:  11, 11, 11
- Band Pull Aparts with Green Band:  11, 11, 11

Conditioning:
- None

Sunday 8.16.15

Warm Up:
- Dynamic Mobility drills

Strength Training:
- None

Conditioning:
5 Rounds for time of:
- 10 KB Swings @ 53 lbs
- 5 Push Ups
- 15 KB Swings
- 5 Push Ups
- 25 KB Swings
- 5 Push Ups
- 50 KB Swings
- 30-60 seconds rest
Time:  28:48

Saturday 8.15.15

Rest day.

Friday 8.14.15

Warm Up:
- Dynamic mobility drills for shoulders and thoracic spine

Strength Training:
Shoulder Press (4x4):
- 45x 9, 95x 7, 135x 5, 185x 3 (2 push presses), 225x 1 (push press), 195x 4, 4, 4, 4 (197.5 next week)

Weighted Chin Ups (4x4):
- 0x 6, 25x 4, 50x 2, 60x 3, 3, 3, 3 (stay next week)

Wide Grip Pull Ups (3x max):
- Right elbow pain so I skipped these

Triceps/ Biceps Superset (working to 3x15):
- Overhead DB Extensions @ 30 lbs:  14, 13, 13
- DB Hammer Curls @ 30 lbs:  14, 13, 13

Shoulder Circuit (working to 3x12):
- Front Plate Raises @ 25 lbs:  11, 11, 11
- DB Lateral Raises @ 25 lbs:  11, 11, 11
- Barbell External Rotations @ 35 lbs:  11, 11, 11
- Band Pull Aparts with Green Band:  11, 11, 11

Conditioning:
- None

Thursday 8.13.15

Warm Up:
- Dynamic hip mobility

Strength Training:
Deadlifts (3x3):
- 135x 8, 225x 6, 315x 4, 405x 2, 445x 3, 3, 3 (450 next week)

Sumo Deadlift (3x5):
- 325x 5, 5, 5 (330 next week)

Barbell Power Shrugs 3x 10):
- 395x 10, 10, 10 (400 next week)

Face Pulls (100 reps):
- 10x 10 with green band (in between deadlift sets)

Band Pull Aparts:
- 4x 25 with red band (in between sets of shrugs)

Conditioning:
10:00 AMRAP:
- Max Unbroken Double Unders
- Equal Number of KB Swings @ 70 lbs
Total:  105 reps of each.

Wednesday 8.12.15

Rest day.

Tuesday 8.11.15

Warm Up:
- 3 rounds of 25 Russian KB swings @ 70 lbs and 25 band pull aparts

Strength Training:
Bench Press (4x4):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 302.5x 3, 3, 3, 3 (stay at this weight)

Barbell Row (5x5):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 245x 5, 5, 5, 5, 5 (247.5 next week)

Dips (3x 10-15):
- +5x 15, 15, 15 (+10 next week)

EZ Bar Curls (3x 10-15):
- 95x 11, 11, 10

Shoulder Circuit:
- Plate Front Raise:  25x 11, 11, 10
- DB Lateral Raise:  25x 11, 11, 10
- BB External Rotation:  35x 11, 11, 10
- Band Pull Apart:  Green Band x 11, 11, 10

Conditioning:
- None

Monday 8.10.15

Warm Up:
- Lots of dynamic mobility

Strength Training:
Overhead Squats + Front Squats + Back Squats Complex:
- 45x 5 each, 95x 4 each, 135x 3 each, 185x 2 each, 225x 1 each

Back Squats (3x3):
- 275x 3, 3, 3 (280 next week)

Front Squats (3x5):
- 200x 5, 5, 5 (205 next week)

Barbell Hip Thrusts (3x10):
- 320x 10, 10, 10 (325 next week)

Band Face Pulls (100 reps):
- 10x10 with the green band in between sets of squats

Band Pull Aparts (100 reps):
- 4x 25 with the red band in between sets of hip thrusts)

Conditioning:
AMRAP in 10:00:
- 20 American KB Swings @ 70lbs
- 20 Reverse Lunges (alternating, 10 each leg, holding 30 lbs DB's)
- 200m Run
Score:  Finished 3 rounds + 20 swings and 6 reverse lunges

Sunday 8.09.15

Rest day.

Saturday 8.08.15

Warm Up:
- Dynamic mobility for hips, thoracic spine, and shoulders

Strength Training:
Muscle Snatch + Power Snatch + Snatch Complex:
- 45x 4+4+4, 95x 3+3+3, 135x 2+2+2, 170x 0+1+1

Power Snatch (3x3):
- 190x 2, 0, 2 (stay at this weight)

Snatch High Pulls (as high as possible):
- 225x 3, 3, 3, 3, 3 (only go up when power snatch goes up)

Push Ups (100 reps):
- 10x 10 (a set in between each set of snatches

Band Pull Aparts (100 reps):
- 4x 25 (a sets in between sets of snatch high pulls

Conditioning:
8 rounds of:
- :20 of Russian KB Swings @ 70
- :10 Rest
- :20 of KB Goblet Squats @ 70
- :10 Rest
Score:  84 KB Swings (high of 11, low of 10) and 55 Goblet Squats (high of 8, low of 6)

Friday 8.07.15

Warm Up:
- Dynamic mobility drills for shoulders and thoracic spine

Strength Training:
Shoulder Press (4x4):
- 45x 9, 95x 7, 135x 5, 185x 3 (2 push presses), 225x 1 (push press), 195x 4, 4, 3, 3 (stay)

Weighted Chin Ups (4x4):
- 0x 6, 25x 4, 45x 2, 57.5x 4, 4, 4, 4 (60 next week)

Wide Grip Pull Ups (3x max):
- 7, 7, 5

Triceps/ Biceps Superset (working to 3x15):
- Overhead DB Extensions @ 30 lbs:  13, 13, 13
- DB Hammer Curls @ 30 lbs:  13, 13, 13

Shoulder Circuit (working to 3x12):
- Front Plate Raises @ 25 lbs:  11, 10, 10
- DB Lateral Raises @ 25 lbs:  11, 10, 10
- Babrell External Rotations @ 35 lbs:  11, 10, 10
- Band Pull Aparts with Green Band:  11, 10, 10

Conditioning:
- None

Thursday 8.06.15

Warm Up:
- Dynamic hip mobility

Strength Training:
Deadlifts (3x3):
- 135x 8, 225x 6, 315x 4, 405x 2, 440x 3, 3, 3 (445 next week)

Sumo Deadlift (3x5):
- 320x 5, 5, 5 (325 next week)

Barbell Power Shrugs 3x 10):
- 390x 10, 10, 10 (395 next week)

Band Pull Aparts:
- 4x 25 (in between sets of shrugs)

Conditioning:
5 Rounds for max reps of:
- :45 of Burpee Box Jumps @ 20":  10, 8, 9, 8, 9
- :15 Rest
- :45 of Leg Raises:  20, 19, 18, 18, 15
- :15 Rest
Score:  44 total burpee box jumps and 90 total leg lifts

Wednesday 8.05.15

Active recovery day...

Conditioning:
4 Rounds for Time:
- 25 Push Ups
- 25 Russian KB Swings @ 70 lbs
- 500m Row
Time:  17:44 at a controlled pace

Stability:
- 100 Band Pull Aparts

Mobility:
- 20:00

Tuesday 8.04.15

Warm Up:
- None, just the warm up lifts during the strength work.

Strength Training:
Bench Press (4x4):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 300x 4, 4, 4, 4 (305 next week)

Barbell Row (5x 6-8):
- 45x 10, 95x 9, 135x 8, 185x 8, 225x 8, 240x 8, 8, 8, 8, 8 (245 next week)

Dips (3x 10-15):
- +5x 15, 15, 12 (stay at this weight)

EZ Bar Curls (3x 10-15):
- 95x 11, 11, 11

Shoulder Circuit:
- Plate Front Raise:  25x 10, 10, 10
- DB Lateral Raise:  25x 10, 10, 10
- BB External Rotation:  35x 10, 10, 10
- Band Pull Apart:  Green Band x 10, 10, 10

Conditioning:
- None

Monday 8.03.15

Warm Up:
- Lots of dynamic mobility

Strength Training:
Overhead Squats + Front Squats + Back Squats Complex:
- 45x 5 each, 95x 4 each, 135x 3 each, 185x 2 each, 225x 1 each

Back Squats (3x3):
- 270x 3, 3, 3 (275 next week)

Front Squats (3x5):
- 195x 5, 5, 5 (200 next week)

Barbell Hip Thrusts (3x10):
- 315x 10, 10, 10 (320 next week)

Band Scare Crows (100 reps):
- 10x10 in between sets of squats

Band Pull Aparts (100 reps):
- 4x 25 in between sets of hip thrusts)

Conditioning:
AMRAP in 10:00:
- 1 Air Squat
- 1 Reverse Lunge each leg
- 1 Russian KB Swing @ 70 lbs
* Add 1 rep each round
Score:  Finished 10 rounds + 10 squats into round 11

Sunday 8.02.15

Rest day.  I did about 30 minutes of mobility work and 100 band pull aparts.

Saturday 8.01.15

Warm Up:
- Dynamic mobility for hips, thoracic spine, and shoulders

Strength Training:
Muscle Snatch + Power Snatch + Snatch Complex:
- 45x 4+4+4, 95x 3+3+3, 135x 2+2+2, 165x 1+1+1

Snatch Pulls (as high as possible):
- 185x 5, 225x 4, 275x 3, 315x 2, 365x 1

Power Snatch (3x3):
- 187.5x 3, 3, 3 (190 next week)

Conditioning:
For Time with a 15:00 cap:
- 20-18-16-14-12-10-8-6-4-2 reps of KB Swings @ 70 lbs
- 2, 4, 6, 8, 10, 12, 14, 16, 18, 20 reps of Push Ups
* Run 100m (50 out and back) between rounds
Time:  Capped out at the round of 16 Push Ups.

Friday 7.31.15

Warm Up:
- Dynamic shoulder mobility

Strength Training:
Shoulder Press (4x4):
- 45x 10, 95x 8, 135x 6, 185x 4 (2 push presses), 225x 2 (both push presses), 195x 4, 3, 3, 3 (stay)

Weighted Chin Ups (4x4):
- 0x 5, 25x 4, 50x 3, 75x 2, 100x 1, 57.5x 4, 4, 3, 3 (stay)

Biceps/ Triceps Superset (working to 3x15):
- Overhead DB Extensions @ 30 lbs:  13, 13, 12
- DB Hammer Curls @ 30 lbs:  13, 13, 12

Shoulder Circuit (working to 3x12):
- Front Plate Raises @ 25 lbs:  9, 9, 9
- DB Lateral Raises @ 25 lbs:  9, 9, 9
- Babrell External Rotations @ 35 lbs:  9, 9, 9
- Band Pull Aparts with Blue Band:  34, 33, 33

Conditioning:
- None

Thursday 7.30.15

Warm Up:
- Dynamic hip mobility

Strength Training:
Deadlifts (3x3):
- 135x 8, 225x 6, 315x 4, 405x 2, 435x 3, 3, 3 (440 next week)

Sumo Deadlift (3x5):
- 315x 5, 5, 5

Barbell Power Shrugs 3x 10):
- 385x 10, 10, 10 (390 next week)

Face Pulls:
- 10x 10 with Green Band (in between sets of deads)

Band Pull Aparts:
- 4x 25 (in between sets of shrugs)

Conditioning:
50-40-30-20-1- reps for time of:
- KB Swing @ 70 lbs
- Double Unders
Time:  10:44 with lots of breaks.  Grip was giving out after trying to go 50 unbroken swings on the first set.

Wednesday 7.29.15

Active recovery day...

Recovery Circuit:
4 Rounds, not for time:
- 25 Push Ups
- 25 Sit Ups
- 25 Band Pull Aparts
- 500m Row

Mobility:
- 20:00 for lower body

Tuesday 7.28.15

Warm Up:
- None, just the warm up lifts during the strength work.

Strength Training:
Bench Press (4x4):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 300x 4, 3, 3, 3 (stay at this weight)

Barbell Row (5x 6-8):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 7, 240x 7, 7, 7, 7, 7 (8's next week)

Dips (3x 10-15):
- 15, 15, 15 (add 5 lbs next week)

EZ Bar Curls (3x 10-15):
- 95x 10, 10, 10

Shoulder Circuit:
- Plate Front Raise :  25x 8, 8, 8
- DB Lateral Raise:  25x 8, 8, 8
- DB Hang C&P:  25x 8, 8, 8
** Next time plate raise, db lateral raise, band external rotations, and band pull aparts for the circuit.

Conditioning:
- None