Saturday 1.30.16

Warm Up:
- Dynamic Mobility
- Crossover Symmetry Activation
- 7x 18 KB Swings @ 53 lbs

Strength Training:
Deadlift Warm Ups (Conventional/ Sumo):
- 135x 5/5, 225x 4/4, 315x 3/3, 405x 2/2, 495x 1/1

Sumo Deadlifts (5x3):
- 415x 3, 3, 3, 3, 3

DB Lateral Raises (10x 8-10, in between deadlift sets):
- 25x 9, 9, 9, 8, 8, 8, 8, 8, 8, 8

Dynamic Deadlifts (10x 2, EMOM, Conventional):
- 415x 2, 2, 2, 2, 2, 2, 2, 2, 2, 2

Trap Bar Shrugs (3x 10-15):
- 385x 14, 13, 13

Crossover Symmetry:
- 1 Round of Iron Scap
- 7x 18 KB Swings @ 53 lbs

Conditioning:
- None

Friday 1.29.16

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Bench Press (3x5):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1, 255x 5, 5, 5 (257.5 next week)

1-Arm Landmine Rows (3x10):
- 25x 14, 50x 12, 75x 10, 100x 8, 125x 6, 150x 4, 155x 2, 105x 10, 10, 10 (160 and 107.5 next week)

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

Landmine Rows (3x 8-10):
- 145x 9, 9, 9

Arms Superset:
- Seated DB Curls @ 35x 10, 10, 10
- DB Skull Crushers @ 35x 10, 10, 10

Crossover Symmetry:
- One round of Recovery

Conditioning:
- None

Thursday 1.28.16

Warm Up:
- Crossover Symmetry Activation
- 7x10 KB Swings @ 53 lbs in between Crossover Symmetry movements

Strength Training:
Muscle Snatch, Hang Power Snatch, BTN Thruster, Overhead Squat, Snatch Balance Complex:
- 45x 3, 95x 2, 135x 1

Power Snatch (5x3):
- 185x 3, 2, 2, 2, 2

Snatch High Pulls (5x3 @ 135% of PS sets):
- 250x 3, 2, 2, 2, 2

Klokov Press/ Lateral Raise Superset (3x 8-10 each):
- Klokov Press- 45x 10, 72.5x 9, 105x 8, 8, 8
- Lateral Raise:  25x 10, 9, 8, 8, 8

Crossover Symmetry:
- Iron Scap Program (1 round)
- 7x 10 KB Swings @ 72 lbs in between Crossover Symmetry movements

Conditioning:
- None

Wednesday 1.27.16

Warm Up:
- None

Conditioning:
25 rounds of:
- 10 KB Swings @ 53 lbs
- 25 Single Unders
- 10 reps of Crossover Symmetry Activation/ Recovery exercise before each set (21 rounds of 12 KBS and 30 jumps next time)

Mobility:
- 20 minutes

Tuesday 1.26.16

Warm Up:
- Dynamic shoulder mobility
- Crossover Symmetry Activation
- 125 KB Swings @ 53 lbs in between shoulder activation

Strength Training:
Back Squats/ Front Squats Warm Up:
- 45x 5/5, 135x 4/4, 225x 3/3, 315x 2/2, 325x 1/1

Back Squats (3x3):
- 372.5x 2, 2, 2

Front Squats:
- 250x 4, 4, 4

Shoulder Superset (10x 8-10):
-  DB Lateral Raise: 25x 9, 9, 8, 8, 8, 8, 8, 8, 8, 8
- Arnold Press:  25x 9, 9, 9, 8, 8, 8, 8, 8, 8, 8

Crossover Symmetry:
- 1 round of Iron Scap
- 125 KB Swings @ 72 lbs in between

Conditioning:
- None

Monday 1.25.16

Warm Up:
- Dynamic mobility for shoulders
- Crossover Symmetry Activation
- Hip Circle Glute Activation

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, 249x 1 PP (120%)
- Work Sets:  207.5x 4, 3, 3, 3

Weighted Angled Grip Chin Ups:
- Warm Ups:  0x5, 25x 4, 50x 3, 75x 2, 100x 1
- Work Sets:  52.5x 4, 3, 3, 3

Push Press (3x5):
- 235x 4, 4, 4

Parallel Grip Chin Ups (3 sets, add 1 rep each week):
- 10, 9, 9

Arms Superset:
- Hammer Curls @  40x 14, 14, 14
- Overhead DB Extensions @ 40x 14, 14, 14

Crossover Symmetry:
- 1 round of Recovery

Conditioning:
- None

Sunday 1.24.16

Rest day.

Saturday 1.23.16

Warm Up:
- Dynamic mobility

Strength Training:
Dynamic Effort Deadlift:
- Warm Ups:  45x 10, 135x 8, 225x 6, 315x 4, 405x 2, 495x 1
- Work Sets:  415x 10 sets of 2, on the minute

Sumo Deadlift (3x5):
- 410x 5, 5, 5 (415 next week)

Barbell Shrugs (3x10):
- 385x 10, 10, 10

Lateral Raises (3x 10):
- 25x 10, 10, 10 (superset with shrugs)

Conditioning:
10:00 Ascending Ladder of:
- 1 Push Up (adding a rep each round)
- 2 KB Swings @ 72 (double the push ups reps each round)
Score:  11 rounds + 12 push ups and 6 KB swings

Crossover Symmetry:
- 1 Round of Iron Scap

Mobility:
- Pecs, lats, and shoulders

Friday 1.22.16

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Bench Press (3x5):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1, 250x 5, 5, 5 (255 next week)

1-Arm Landmine Rows (3x10):
- 0x 14, 25x 12, 50x 10, 75x 8, 100x 16, 125x 14, 150x 2, 102.5x 10, 10, 10 (155 w/u and 105 next week)

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

Landmine Rows (3x 8-10):
- 145x 9, 9, 8

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

Crossover Symmetry:
- One round of Recovery

Conditioning:
- None

Thursday 1.21.16

Warm Up:
- Crossover Symmetry Activation
- Hip Circle Glute Activation

Strength Training:
Muscle Snatch, , Hang Power Snatch, Klokov Press, Overhead Squat, Snatch Balance Complex:
- 45x 5, 95x 3, 135x 1

Power Snatch (5x3):
- 185x 2, 2, 2, 2, 2

Snatch High Pulls (5x3 @ 135% of PS sets):
- 250x 2, 2, 2, 2, 2

Overhead Squats (3x5):
- 182.5x 4, 4, 4

Klokov Press/ Lateral Raise Superset (3x 8-10 each):
- Klokov Press- 100x 10, 10, 10 (105 for 8's next week)
- Lateral Raise:  20x 10, 10, 10 (25 for 8's next week)

Standing Calf Raises:
- 10x 1:07, 1:07, 1:07

Crossover Symmetry:
- Iron Scap Program (1 round)

Conditioning:
- None

Wednesday 1.20.16

Warm Up:
- Crossover Symmetry Activation

Conditioning:
10 Rounds for time:
- 25 KB Swings @ 53 lbs
- 100 Single Unders
- 30 seconds rest
Time:  19:21

Crossover Symmetry:
- 1 Round of Recovery

Mobility:
- Shoulders, hamstrings, and hip flexors

Tuesday 1.19.16

Warm Up:
- Dynamic shoulder mobility
- Crossover Symmetry Activation
- Hip Circle Glute Activation

Strength Training:
Back Squats/ Front Squats Warm Up:
- 45x 5/5, 135x 4/4, 225x 3/3, 315x 2/2, 320x 1/1

Back Squats (3x3):
- 370x 3, 3, 3 (372.5 next week)

Front Squats:
- 247.5x 5, 5, 5 (250 next week)

DB Lateral Raises (10x 8-10):
- 25x 9, 9, 8, 8, 8, 8, 8, 8, 8, 8 (in between squat sets)

Accessory Circuit (3 Rounds)
- Standing Calf Raises @ 10 for 1:06
- Bulgarian Split Squats @ 25 each hand for 10 reps each leg
- Hip Circle Glute Bridges for 20 reps

Crossover Symmetry:
- 1 round of Iron Scap

Conditioning:
- None

Monday 1.18.16

Warm Up:
- Dynamic mobility for shoulders
- Crossover Symmetry Activation
- Hip Circle Glute Activation

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, 249x 1 PP (120%)
- Work Sets:  207.5x 3, 3, 3, 3

Weighted Angled Grip Chin Ups:
- Warm Ups:  0x5, 25x 4, 50x 3, 75x 2, 100x 1
- Work Sets:  52.5x 4, 3, 3, 3

Push Press (3x5):
- 232.5x 5, 5, 5 (235 next week)

Parallel Grip Chin Ups (3 sets, add 1 rep each week):
- 9, 9, 9

Arms Superset:
- Hammer Curls @ Skipped for time (last week was 40x 14, 14, 13)
- Overhead DB Extensions @ Skipped for time (last week was 40x 14, 14, 13)

Crossover Symmetry:
- Skipped for time

Conditioning:
- None

Sunday 1.17.16

Rest day.

Saturday 1.16.16

Warm Up:
- Crossover Symmetry Activation
- Hip Circle Glute Activation

Strength Training:
Deadlifts (3x3):
- 45x 10 (RDL's), 135x 8, 225x 6, 315x 4, 405x 2, 495x 1, 510x 3, 0, 0 (terrible)

Sumo Deadlifts (3x5):
- 410x 5, 5, 4

Standing Calf Raises (3x10-15):
- 160x 13, 13, 13

Trap Bar Shrugs (3x10-15):
- 385x 13, 13, 13 (70 lbs bar)

Seated Calf Raises (50 reps in as few sets a possible):
- 100x 25, 19, 6

DB Lateral Raises (alternated with Seated Calf Raises):
- 20x 25, 19, 6

Crossover Symmetry:
- 1 round of Iron Scap (normally 2 rounds, but I have to train tomorrow instead of taking my normal rest day)

Conditioning:
- None

Friday 1.15.16

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Bench Press (3x5):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1, 245x 5, 5, 5 (250 next week)

1-Arm Landmine Rows (3x10):
- 10x 17, 15x 16, 20x 15, 25x 14, 50x 13, 75x 12, 100x 11, 102.5x 10, 9, 9 (change to double reps and work up to 150x2 in the warm up)

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

Landmine Rows (3x 8-10):
- 145x 9, 8, 8

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

Crossover Symmetry:
- One round of Recovery

Conditioning:
- None

Thursday 1.14.16

Warm Up:
- Crossover Symmetry Activation
- Hip Circle Glute Activation

Strength Training:
Muscle Snatch, , Hang Power Snatch, Klokov Press, Overhead Squat, Snatch Balance Complex:
- 45x 5, 75x 4, 95x 3, 115x 2, 135x 1

Power Snatch (5x3):
- 182.5x 3, 3, 3, 3, 3

Snatch High Pulls (5x3 @ 135% of PS sets):
- 246x 3, 3, 3, 3, 3

Overhead Squats (3x5):
- 180x 5, 5, 5 (182.5 next week)

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

Standing Calf Raises:
- 10x 1:05, 1:05, 1:05

Crossover Symmetry:
- Iron Scap Program (1 round)

Conditioning:
- None

Wednesday 1.13.16

Rest day.

Tuesday 1.12.16

Warm Up:
- Dynamic shoulder mobility
- Crossover Symmetry Activation
- Hip Circle Glute Activation

Strength Training:
Back Squats/ Front Squats Warm Up:
- 45x 5/5, 135x 4/4, 225x 3/3, 315x 2/2, 320x 1/1 (go up when back squat work sets go up)

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

Front Squats:
- 247.5x 5, 5, 4

DB Lateral Raises (10x 8-10):
- 25x 9, 8, 8, 8, 8, 8, 8, 8, 8, 8 (in between squat sets)

Reverse Lunges:
- 192.5x 5, 5, 4

Standing Calf Raises (3x 1:00- 1:10):
- 10x 1:04, 1:04, 1:04

Crossover Symmetry:
- 1 round of Recovery Program

Conditioning:
- None

Monday 1.11.16

Warm Up:
- Dynamic mobility for shoulders
- Crossover Symmetry Activation
- Hip Circle Glute Activation

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, 4, 4 (207.5 next week with a 249 Push Press)

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, 4, 4 (52.5 next week)

Push Press (3x5):
- 232.5x 5, 5, 4

Parallel Grip Chin Ups (3 sets, add 1 rep each week):
- 9, 9, 8

Arms Superset:
- Hammer Curls @ 40x 14, 14, 13
- Overhead DB Extensions @ 40x 14, 14, 13

Crossover Symmetry:
- 1 rounds of Iron Scap

Conditioning:
- None

Sunday 1.10.16

Rest day.

Saturday 1.09.16

Warm Up:
- Crossover Symmetry Activation
- Hip Circle Glute Activation

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

Sumo Deadlifts (3x5):
- 410x 5, 4, 4

Standing Calf Raises (3x10-15):
- 160x 13, 13, 12

DB Shrugs (3x10-15):
- 140x 13, 13, 12

Seated Calf Raises (50 reps in as few sets a possible):
- 100x 25, 18, 7

DB Lateral Raises (alternated with Seated Calf Raises):
- 20x 25, 18, 7

Crossover Symmetry:
- 2 rounds of Iron Scap

Conditioning:
- None

Friday 1.08.16

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Bench Press (3x10):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1, 240x 10, 10, 10 (245 next week)

1-Arm Landmine Rows:
- 45x 17, 10x 16, 15x 15, 20x 14, 25x 13, 50x 12, 75x 11, 100x 10, 10, 10 (102.5 next week)

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

Landmine Rows (3x 8-10):
- 145x 8, 8, 8

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

Crossover Symmetry:
- One round of Iron Scap

Conditioning:
- None

Thursday 1.07.16

Warm Up:
- Crossover Symmetry Activation
- Hip Circle Glute Activation

Strength Training:
Muscle Snatch, , Power Snatch, Klokov Press, Overhead Squat, Snatch Balance Complex:
- 45x 3, 75x 2, 95x 1, 115x 1, 135x 1

Power Snatch (5x3):
- 180x 3, 3, 3, 3, 3

Snatch High Pulls (5x3 @ 135% of PS sets):
- 243x 3, 3, 3, 3, 3

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

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

Standing Calf Raises:
- 10x 1:03, 1:03, 1:03

Crossover Symmetry:
- Recovery Program (1 round)

Conditioning:
- None

Wednesday 1.06.16

Warm Up:
- Crossover Symmetry Activation

Strength Training:
- None

Conditioning:
AMRAP in 15:00 of:
- 10 KB Swings @ 53
- 5 Goblet Squats
- 3 Divebomber Push Ups
- 3 Strict, dead hang pull ups
Score:  9 rounds

Crossover Symmetry:
- 1 round of Iron Scap

Tuesday 1.05.16

Warm Up:
- Dynamic shoulder mobility
- Crossover Symmetry Activation
- Hip Circle Glute Activation

Strength Training:
Back Squats/ Front Squats Warm Up:
- 45x 5/5, 135x 4/4, 225x 3/3, 315x 2/2, 320x 1/0 (go up when back squat work sets go up)

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

DB Lateral Raises (8x 8-10):
- 25x 8, 8, 8, 8, 8, 8, 8, 8

Front Squats:
- 247.5x 5, 4, 4

Standing Calf Raises (3x 1:00- 1:10):
- 10x 1:02, 1:02, 1:02

Reverse Lunges:
- 192.5x 5, 4, 4

Crossover Symmetry:
- 1 round of Recovery Program

Conditioning:
- None

Monday 1.04.16

Warm Up:
- Dynamic mobility for shoulders
- Crossover Symmetry Activation

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, 4, 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, 4, 3

Push Press (3x5):
- 232.5x 5, 4, 4

Parallel Grip Chin Ups (3 sets, add 1 rep each week):
- 9, 8, 8

Arms Superset:
- Hammer Curls @ 40x 14, 13, 13
- Overhead DB Extensions @ 40x 14, 13, 13

Crossover Symmetry:
- 1 rounds of Iron Scap

Conditioning:
- None

Sunday 1.03.16

Rest day.

Saturday 1.02.16

Warm Up:
- Crossover Symmetry Activation
- Dynamic Mobility for Hips and Hamstrings
- Glute Activation

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

Sumo Deadlifts (3x5):
- 410x 4, 4, 4

Push Ups:
- Skipped

Face Pulls:
- Skipped

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

Arms Superset (alternated with calves):
- Overhead DB Extensions @ 40x 13, 13, 13
- Hammer Curls @ 40x 13, 13, 13

DB Shrugs (3x10-15, 2 second pause at the top):
- 140x 13, 12, 12 (add a rep each week)

Seated Calf Raises (50 reps in as few sets a possible, 10-15 second rests):
- Skipped because machine was broken

DB Lateral Raises (alternated with DB Shrugs):
- 25x 13, 12, 12

Crossover Symmetry:
- 2 rounds of Iron Scap

Conditioning:
- None

Friday 1.01.16

Rest Day.