Saturday 2.28.15

Warm Up:
- Dynamic Mobility
- Hip Circle
- Shoulder Activation

Strength Training:
Power Cleans:
- 45x 5, 95x 4, 135x 3, 185x 2, 225x 1

Clean Pulls:
- 275x 4, 315x 4, 365x 4, 405x 4

Deadlift:
- 440x 4

Barbell Power Shrugs:
- 455x 6, 6, 6

Weighted Dips:
- 0x 5, 35x 4, 70x 3, 100x 2, 130x 1, 102.5x 4, 4, 4, 6

Ring Dips (3 sec pause in the bottom):
- 5, 5, 5

Weighted Chin Ups:
- 0x 5, 25x 4, 50x 3, 70x 2, 90x 1, 45x 4, 4, 4, 6

Parallel Grip Chin Ups (Chest to bar):
- 5, 5, 5

Conditioning:
- None

Friday 2.27.15

Rest day with some mobility and shoulder stability work.

Thursday 2.26.15

Rest day.

Wednesday 2.25.15

Warm Up:

- Dynamic Mobility

- Hip Circle

- Shoulder External Rotations and Pull Aparts

Strength Training:

Front Rack Reverse Lunges (3x5):

- 55x 5, 105x 5, 145x 5, 195x 5, 5, 5 (197.5 next week)

Weighted Pull Ups (4x4):

- 0x 5, 25x 4, 50x 3, 70x 2, 90x 1, 45x 4, 4, 4, 6 (47.5 next week)

Wide Grip Pull Ups:

- 6, 6, 6 (7's next week)

Shoulder Press (4x4):

- 45x 10, 95x 8, 135x 6, 185x 4, 4, 4, 6 (187.5 next week)

Conditioning:

- None

Tuesday 2.24.15

Rest day but some mobility work and shoulder stability work with bands.

Monday 2.23.15

Warm Up:
- Dynamic Mobility
- Hip Circle
- Shoulder Warm Up with Bands

Strength Training:
Snatch Complex (Power Snatch + Hang Power Snatch + High Hang Power Snatch):
- 65, 97.5, 127.5, 157.5, 187.5 (failed at the hang, stay at this weight next week)

Box Squat (4x4):
- 85x 10, 175x 8, 265x 6, 355x 4, 4, 4, 6

Bench Press (4x4):
- 55x10, 105x 8, 145x6, 195x4, 235x2, 285x 4, 4, 4, 6 (287.5 next week)

Barbell Rows (4x 6-8):
- 135x 6, 185x 6, 225x 6, 250x 6, 6, 6, 6 (sets of 7 next week)

Finisher:
Tabata Push Ups:
- 67 reps total

Sunday 2.22.15

Rest day.

Saturday 2.21.15

Unplanned rest day.

Friday 2.20.15

Rest day.

Thursday 2.19.15

Rest day with some mobility work.

Wednesday 2.18.15

Warm Up:
- Dynamic Mobility
- No Money External Rotations

Strength Training:
Shoulder Press (4x4):
- 45x 10, 95x 8, 135x 6, 182.5x 4, 4, 4, 7 (185 next week)

Push Ups:
- 100 reps in 5 sets of 17 and 1 set of 15

Weighted Pull Ups (4x4):
- 0x 5, 25x 4, 45x 3, 65x 2, 85x 1, 42.5x 4, 4, 4, 6 (45 next week)

Wide Grip Pull Ups:
- 3x5 (sets of 6 next week)

Front Rack Reverse Lunges (3x5):
- 52.5x 5, 102.5x 5, 142.5x 5, 192.5x 5, 5, 5 (195 next week)

Conditioning:
- None

Tuesday 2.17.15

Rest day with some mobility work.

Monday 2.16.15

Warm Up:
- Dynamic Mobility
- No Money's

Strength Training:
Snatch Complex (Power Snatch, Hang Power Snatch, and High Hang Power Snatch):
- 65, 95, 125, 155, 185

Box Squat (4x4):
- 80x 10, 170x 8, 260x 6, 350x 4, 4, 4, 6 (355 next week)

Bench Press (4x4):
- 52.5x 10, 102.5x 8, 142.5x 6, 192.5x 4, 232.5x 2, 282.5x 4, 4, 4, 7 (285 next week)

Barbell Rows (4x 6-8):
- 135x 8, 185x 8, 225x 8, 245x 8, 8, 8, 8 (250 for 6's next week)

Push Ups:
- 103 reps done in 3x11 and 7x10 in between other lifts

Conditioning:
- None

Sunday 2.15.15

Rest day with 102 reps of push ups and band pull aparts.

Saturday 2.14.15

Warm Up:
- Dynamic Mobility
- Hip Circle

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

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

Deadlifts (4x4):
- 435x 4, 4, 4, 4 (back was tight so I didn't try max reps on the last set.  440 next week)

Weighted Chin Ups (4x4):
- 0x5, 20x4, 40x 4, 4, 4, 6 (42.5 next week)

Weighted Dips (4x4):
- 0x5, 35x4, 65x3, 95x2, 125x1, 100x 4, 4, 4, 8 (102.5 next week)

Band Resisted Push Ups:
- 101 reps in 1 set of 11 and 9 sets of 10.

Banded No Money External Rotations:
- Same sets and reps as all my pushing movements

Conditioning:
- None

Friday 2.13.15

Rest day with 100 reps of push ups and band pull aparts.

Thursday 2.12.15

Rest day and 99 reps of push  ups and band pull aparts.

Wednesday 2.11.15

Warm Up:
- Dynamic Mobility
- Band External Rotations
- 98 Push Ups
- Band Pull Aparts
- No Money's

Strength Training:
Shoulder Press (4x4):
45x 10, 95x 8, 135x 6, 180x 4, 4, 4, 8 (182.5 next week)

Weighted Pull Ups (4x4):
- 0x5, 20x4, 40x3, 60x2, 80x1, 40x 4, 4, 4, 6 (42.5 next week)

Wide Grip Pull Ups:
- 5 sets of 4 (sets of 5 next week)

Front Rack Reverse Lunges (3x5):
- 50x 5, 100x 5, 140x 5, 190x 5, 5, 5 (192.5 next week)

Conditioning:
- None

Tuesday 2.10.15

Rest day, but 97reps of push ups and band pull aparts.

Monday 2.09.15

Training in San Diego at a weird gym so...

Warm Up:
- Dynamic Mobility
- Band External Rotations
- No Money's
- 96 Push Ups

Strength Training:
Snatch Complex (Power Snatch + Hang Power Snatch + High Hang Power Snatch):
- 45, 75, 95, 115, 135, 155, 185

Box Squat (4x4):
- 75x 10, 165x 8, 255x 6, 345x 4, 4, 4, 6 (350 next week)

Bench Press (4x4):
- 70x 10, 120x 8, 160x 6, 210x 4, 250x 2, 280x 4, 4, 4, 5 (282.5 next week)

Barbell Rows (3x 6-8):
- 45x 10, 95x 8, 135x 7, 185x 7, 225x 7, 245x 7, 7, 7, 7 (reps of 8 next week)

Conditioning:
- None

Sunday 2.08.15

Rest day with 95 reps of push ups and band pull aparts.

Saturday 2.07.15

Warm Up:
- Dynamic Mobility
- Push Ups (94 reps)
- Scarecrows
- Scapular activation

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

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

Deadlifts (4x4):
- 430x 4, 4, 4, 7 (435 next week)

Weighted Dips (4x4):
- 0x5, 30x4, 60x3, 90x2, 120x1, 97.5x 4, 4, 4, 7 (100 next week)

Weighted Chin Ups (4x4):
- 0x5, 20x4, 40x3, 60x2, 80x1, 37.5x 4, 4, 4, 7 (40 next week)

Conditioning:
- None

Friday 2.06.15

Rest day with 93 push ups and 93 No Money's.

Thursday 2.05.15

Active Recovery day....

Warm Up:
- 12:00 on the eliptical

Push Ups:
- 92 reps (30, 25, 20, and 17)

Face Pulls:
- 92 reps (30, 25, 20, and 17)

Mobility:
- Lower Body

Wednesday 2.04.15

Strength Training:
Shoulder Press (4x4):
- 47.5x 10, 97.5x 8, 137.5x 6, 177.5x 4, 4, 4, 8 (180 next week)

Weighted Pull Ups (4x4):
- 0x5, 20x4, 40x3, 60x2, 80x1, 37.5x 4, 4, 4, 7 (40 next week)

Front Rack Reverse Lunges (3x5):
- 47.5x 5, 97.5x 5, 137.5x 5, 187.5x 5, 5, 5 (190 next week)

Push Ups:
- 91 reps split up between sets of lunges

External Rotations:
- 5x10

Conditioning:
- None

Tuesday 2.03.15

Active Recovery day...

Snatch Complex (Power Snatch, below knee, above knee, high hang):
- 45, 65, 75, 95, 115, 135, 145, and 155

Push Ups:
- 90 reps done in 9 sets of 10 (1 set after each snatch complex)

Ring Rows (feet on floor):
- 90 reps done in 9 sets of 10 (1 set after each set of push ups)

Monday 2.02.15

Warm Up:
- Dynamic Mobility
- Shoulder SMR
- External Rotations

Strength Training:
Bench Press (4x4):
- 65x10, 115x8, 155x6, 205x4, 245x2, 277.5x 4, 4, 4, 10 (280 next week)

Barbell Rows (4x 6-8):
- 45x10, 95x8, 135x6, 185x6, 225x6, 245x 6, 6, 6, 6 (sets of 7 next week)

Box Squats (4x4):
- 70x10, 160x8, 250x6, 340x 4, 4, 4, 8 (345 next week)

Push Ups:
- 89 reps done in 5 sets of 15 and 1 set of 14 in between squat sets

Band Scarecrows:
- 6x10 immediately following each set of push ups.

Conditioning:
- None

Sunday 2.01.15

Rest day and 88 push ups.