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.