Monday 2.29.16

Warm Up:
- Crossover Symmetry Activation
- Dynamic mobility for hips and hamstrings

Strength Training:
Front Squat/ Back Squat Warm Ups:
- 45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3, 275x 2/2, 315x 1/1

Front Squats (5x3):
- 257.5x 3, 3, 2, 2, 2

Hanging Leg Raises:
- 6, 6, 5, 5, 5, 5, 5, 5, 5, 5 (in between first 10 sets of squats)

Back Squats (3x5):
- 315x 5, 5, 5 (320 next week)

Seated Calf Raises (3x 15-20):
- 100x 16, 15, 15 (in between back squats)

Crossover Symmetry:
- One Round of Iron Scap
- 10 reps of flute drills with the Hip Circle in between movements, ending with 3x 15 frog pumps

Conditioning:
- None

Sunday 2.28.16

Rest day.

Saturday 2.27.16

Warm Up:
- Crossover Symmetry Activation
- Dynamic mobility for hips and hamstrings

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

Sumo Deadlift (5x3):
- 420x 3, 3, 3, 2, 2

Hanging Leg Raises (From Dip Support):
- 7, 6, 6, 6, 6, 6, 6, 6, 6, 6 (in between first 10 sets of deadlifts)

Conventional Deadlift/ Hang Power Shrugs):
- 420x 3/6, 3/6, 3/6, 2/4, 2/4 (same reps as sumo for the heads, twice that many for the shrugs)

Donkey Calf Raises (5x 10-15):
- 100x 11, 11, 11, 11, 11

Crossover Symmetry:
- 1 Round of Iron Scap

Conditioning:
- None

Friday 2.26.16

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

Strength Training:
Weighted Dips (4x4):
- 0x 6, 25x 5, 50x 4, 75x 3, 100x 2, 105x 1, 67.5x 4, 3, 3, 3

1-Arm Landmine Rows (4x8):
- 50x 12, 75x 10, 100x 8, 125x 6, 150x 4, 170x 2, 110x 8, 6, 6, 6

Close Grip Bench Press (3x 8-10):
- 225x 9, 8, 8

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

Arms Superset (3x 10-15):
- Seated DB Curls @ 35:  11, 11, 11
- Lying DB Extensions @ 35:  11, 11, 11

Crossover Symmetry:
- Skipped due to time

Conditioning:
- None

Thursday 2.25.16

Warm Up:
- Crossover Symmetry Activation
- Dynamic mobility for hip and hamstrings

Strength Training:
Power Snatches (5x3):
- 45x 5, 95x 4, 135x 3, 185x 2, 225x 0, 185x 3, 3, 3, 2, 2

Barbell Ab Rollouts:
- 5, 5, 5, 4, 3, 3, 3, 2, 2 (used the weight that was on the bar for power snatches)

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

Single Leg Standing Calf Raises (5x8):
- 10x 8, 8, 8, 7, 7

Crossover Symmetry:
- 1 round of Iron Scap

Conditioning:
- None

Wednesday 2.24.16

Warm Up:
- Crossover Symmetry Activation
- Dynamic Mobility for hips and hamstrings

Strength Training:
- None

Conditioning:
For Time:  15, 14, 13, 12, ....., 1 reps of:
- KB Swings @ 72 lbs
- Push Ups
- Left Leg Reverse Lunges
- Right Leg Reverse Lunges
Time:  18:18

Crossover Symmetry:
- One round of Recovery

Tuesday 2.23.16

Warm Up:
- Crossover Symmetry Plyometrics
- Dynamic Mobility for hips and hamstrings

Strength Training:
Front Squat/ Back Squat Warm Up Sets:
- 135x 5/5, 185x 4/4, 225x 3/3, 275x 2/2, 315x 1/1

Front Squats (5x3):
- 257.5x 3, 2, 2, 2, 2

Back Squats (3x5):
- 315x 5, 5, 4

Hanging Leg Raises (10 sets, add a rep each week):
- 6, 5, 5, 5, 5, 5, 5, 5, 5, 5

Crossover Symmetry:
- Skipped due to time

Conditioning:
- None

Monday 2.22.16

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Shoulder Press (1RM for the day, then 3x10 at 65%):
- 45x 8, 95x 6, 135x 4, 185x 2, 205x 1, 215x 1, 220x 1, 143x 10, 10, 10

Angled Grip Chin Ups (10 sets, increasing by 1 rep each week):
- 7, 6, 6, 6, 6, 6, 6, 6, 6, 6- alternated sets with should press

Arnold Press (Standing, 3x10):
- 55x 10, 10, 10

Pull Ups (3 sets, increasing by 1 rep each week):
- 6, 5, 5- alternated sets with arnold presses

Seated Calf Raises (4x15-20):
- 100x 15, 15, 15, 15

Arms Superset (3x 10-15):
- Hammer Curls @ 40:  15, 15, 14
- Overhead Extensions @ 40:  15, 15, 14

Crossover Symmetry:
- 1 Round of Recovery

Conditioning:
- None

Sunday 2.21.16

Rest day.

Saturday 2.20.16

I should've rested again because I'm still sick but I wanted to move a little so I went in and did this...

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Deadlifts (Snatch Grip/ Sumo/ Conventional):
- 45x 6/6/6, 135x 5/5/5, 225x 4/4/4, 315x 3/3/3, 405x 0/2/2

Squats (Make shift safety squat bar):
- 45x 5, 95x 4, 135x 3, 185x 2, 225x 1

Dips:
- 10x 10 (in between sets of deadlifts and squats)

Donkey Calf Raises:
- 100x 5x10

Crossover Symmetry:
- I quit after two movements of the Iron Scap program because I felt like I was going to pass out.

Conditioning:
- None

Friday 2.19.16

Rest day (sick).

Thursday 2.18.16

Rest day (sick).

Wednesday 2.17.16

Reset day (Tahoe).

Tuesday 2.16.16

Rest day (Tahoe).

Monday 2.15.16

Rest day (Tahoe).

Sunday 2.14.16

Rest day.

Saturday 2.13.16

Warm Up:
7 Rounds of:
- Crossover Symmetry Activation
- 18 KB Swings @ 53 lbs

Strength Training:
Sumo Deadlift/ Deadlift Warm Up:
- 45x 6/6, 135x 5/5, 225x 4/4, 315x 3/3, 405x 2/2, 495x 1/1

Sumo Deadlift (5x3):
- 420x 3, 3, 2, 2, 2 (stay at 420)

Deadlifts (conventional, 10x2 on the minute):
- 420x 10x 2 (stay until sumo deadlift goes up, work on speed)

Trap Bar Shrugs (5x 8-10):
- Skipped  (last time was 4 plates on each side x 5x8)

Hanging Leg Raises (Dip Supported):
- 10x 6 (in between deadlift warm ups and sumo sets

Conditioning:
7 Rounds (not for time):
- Crossover Symmetry Iron Scap
- 18 KB Swings @ 53 lbs

Friday 2.12.16

Warm Up:
7 Rounds of:
- Crossover Symmetry Activation Drills
- 18 KB Swings @ 53 lbs

Strength Training:
Weighted Dips (4x4):
- 0x 5, 25x 4, 50x 3, 75x 2, 100x 1, 65x 4, 4, 4, 4 (67.5 next week)

1-Arm Landmine Rows (4x 8):
- 0x 10, 50x 8, 100x 6, 150x 4, 165x 2, 107.5x 4, 4, 4, 4 (110 next week)

Glose Grip Bench Press (3x 8-10):
- 225x 8, 8, 8

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

Arms Superset (3x 10-15):
- Seated DB Curls @ 35:  11, 11, 10
- Lying DB Extensions @ 35:  11, 11, 10

Conditioning:
7 Rounds of:
- Crossover Symmetry Recovery Drills
- 18 KB Swings @ 53 lbs

Thursday 2.11.16

Warm Up:
7 Rounds of:
- Crossover Symmetry Activation Drills
- 18 KB Swings @ 53 lbs

Strength Training:
Power Snatch (5x3):
- 45x 5, 95x 4, 135x 3, 185x 2, 225x 0, 185x 3, 3, 2, 2, 2

Hanging Leg Raises (from pull up bar):
- 6, 6, 6, 6, 6 (in between power snatch warm up sets)

Hanging Leg Raises (from dip support):
- 6, 6, 6, 6, 6 (in between power snatch work sets)

Snatch High Pull (5x3 @ 135% of power snatch work sets):
- 250x 3, 3, 2, 2, 2

Lunges (5x 8-10):
- Bodyweight 10, 10, 10, 10, 10 (in between sets of high pulls, use 5 lbs for 8's next week)

Conditioning:
7 Rounds (not for time of):
- 18 KB Swings @ 53 lbs
- 11 Double Unders
- Crossover Symmetry Iron Scap Drills

Wednesday 2.10.16

Rest day.  Sick.

Tuesday 2.09.16

Warm Up:
7 Rounds of:
- Crossover Symmetry Activation
- Front Squats:  45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1
- 18 KB Swings # 53 lbs

Strength Training:
Front Squats (5x3):
- 255x 3, 3, 3, 3, 3 (257.5 next week)

Back Squats (3x5):
- 255x 5, 285x 5, 315x 5, 4, 4 (stay at 315)

Hanging Leg Raises:
- Add next week (feeling sick today)

Conditioning:
7 Rounds of:
- Crossover Symmetry Iron Scap
- 11 Double Unders
- 18 KB Swings @ 53 lbs

Monday 2.08.16

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, 250x 1 PP (120%)
- Work Sets:  207.5x 3, 3, 3, 3

Angled Grip Chin Ups (10 sets):
- 6, 6, 6, 6, 6, 6, 6, 6, 6, 6 = 60 total reps (alternating with shoulder press)

Push Press (3x5):
- 235x 5, 4, 4

Pull Ups (3 sets):
- 5, 5, 5 (alternating with push press)

Arms Superset:
- Hammer Curls @  40x 15, 14, 14
- Overhead DB Extensions @ 40x 15, 14, 14

Crossover Symmetry:
- 1 round of Recovery

Conditioning:
- None

Sunday 2.07.16

Rest day.

Saturday 2.06.16

Warm Up:
7 Rounds of:
- Crossover Symmetry Activation
- 18 KB Swings @ 53 lbs

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

Sumo Deadlift (5x3):
- 420x 3, 2, 2, 2, 2 (stay at 420)

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

Calf Raises:
- Seated Calf Raises @ 110:  10, 10, 10, 10, 10 (in between deadlift warm ups)
- Standing Calf Raises @ 160:  10, 10, 10, 10, 10 (in between sumo DL sets)

Deadlifts (conventional, 10x2 on the minute):
- 420x 2, 2, 2, 2, 2, 2, 2, 2, 2, 2 (stay until sumo deadlift goes up, work on speed)

Trap Bar Shrugs (5x 8-10):
- 4 plates on each side x 8, 8, 8, 8, 8, 8, 8, 8

Hanging Leg Raises (Dip Supported, 5 sets adding a rep each week):
- 6, 6, 6, 6, 6, 6

Conditioning:
7 Rounds (not for time):
- Crossover Symmetry Iron Scap
- 18 KB Swings @ 53 lbs

Friday 2.05.16

Warm Up:
7 Rounds of
- Crossover Symmetry Activation
- 18 KB Swings @ 53 lbs
- 10 Double Unders

Strength Training:
Bench Press (4x4):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1, 257.5x 4, 3, 3, 3

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

Weighted Dips (3x 8-10):
- Skipped (last week was 50x 9, 9, 9)

Landmine Rows (3x 8-10):
- Skipped (last week was 145x 9, 9, 9)

Arms Superset:
- Seated DB Curls @ 35x 11, 10, 10
- DB Skull Crushers @ 35x 11, 10, 10

Conditioning:
7 Rounds (not for time):
- Crossover Symmetry Recovery
- 18 KB Swings # 53 lbs

Thursday 2.04.16

Warm Up:
7 Rounds of:
- Crossover Symmetry Activation Drills
- 18 KB Swings @ 53 lbs
- 10 Double Unders

Strength Training:
DB Snatch (Snatch deload, numbers are each arm):
- 55x 5, 60x 5, 65x 5, 70x 5, 75x 5, 80x 5, 85x 5, 90x 5, 95x 4, 100x 3

Leg Raises:
- Hanging:  5x5 (in between first 5 sets of DB Snatches)
- Dip Support:  5x5 (in between last 5 sets of DB Snatches)

Shoulder Superset:
- Klokov Press:  45x 10, 72.5x 10, 105x 9, 8, 8
- DB Lateral Raise:  25x 10, 10, 9, 8, 8

Conditioning:
7 Rounds (not for time) of:
- Crossover Symmetry Iron Scap Drills
- 18 KB Swings @ 53 lbs
- 10 Double Unders

Wednesday 2.03.16

Warm Up:
- None

Conditioning:
7 Rounds of:
- Crossover Symmetry Activation
- 12 KB Swings @ 72 lbs
- 30 Single Unders
7 Rounds of:
- Crossover Symmetry Plyometrics
- 12 KB Swings
- 30 Single Unders
7 Rounds of:
- Crossover Symmetry Recovery
- 12 KB Swings
- 30 Single Unders
Time:  43:01 (Not going for fastest time, just keeping track)

Mobility:
- 20 minutes

Tuesday 2.02.16

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, 330x 1/1

Back Squats (3x10 deload):
- 245x 10, 10, 10

Front Squats:
- Skipped

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

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

Conditioning:
- None

Monday 2.01.16

Warm Up:
- Dynamic mobility
- Crossover Symmetry Activation

Strength Training (Deload Week):
DB Shoulder Press (ascending sets of 10's):
- 35x 10, 40x 10, 45x 10, 50x 10, 55x 10, 60x 10, 65x 10, 70x 10, 75x 9, 80x 6

Angled Grip Chin Ups (10x 5):
- 10x 5 unweighted

KB Swings:
- 10x 10 @ 53 lbs

Arms Superset:
- Overhead Extensions @ 40x 15, 14, 14
- Hammer Curls @ 40x 15, 14, 14

Crossover Symmetry:
- 1 Round of Iron Scap

Conditioning:
- None

Sunday 1.31.16

Rest day.