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