Saturday 4.30.16

Warm Up:
- Crossover Symmetry Activation
- 3 Rounds of Hip Circle work (10 steps each direction and 10 squats)

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

Standing Calf Raises (5x10):
- 170x 10, 10, 10, 9, 9 (alternating with deadlift warm ups)

Sumo Deadlift (5x3):
- 430x 2, 2, 2, 2, 2

Donkey Calf Raises (5x10):
- 200x 10, 10, 9, 9, 9 (alternating with sumo deadlifts)

Conventional Deadlift/ Hang Power Shrugs (5x 3/6):
- 430x 2/4, 2/4, 2/4, 2/4, 2/4

Seated Calf Raises (5x10):
- 130x 10, 9, 9, 9, 9 (alternating with deadlift/shrugs)

Straight Leg Deadlift (3x 10-12):
- 225x 11, 11, 11 (alternating with first 3 CS drills)

Frog Pumps:
- With Hip Circle x 16, 15, 15, 15 (alternating with last 4 CS drills)

Crossover Symmetry:
- 1 Round of Recovery

Friday 4.29.16

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

Strength Training:
Close Grip Bench Press (warm up to 120%, then 4x 6-8):
- 49x 11, 99x 9, 139x 7, 189x 5, 229x 3, 279x 1, 232.5x 8, 8, 7, 7

Landmine Rows (4x 6-8):
- 76x 11, 101x 9, 126x 7, 151x 5, 176x 3, 201x 1, 167.5x 8, 8, 7, 7

Slingshot Bench Press (normal grip, 3x8 @ 120% of close grip bench sets):
- 279x 8, 7, 7

1-Arm Landmine Rows (3x 8):
- 115x 8, 7, 7

Arms and Shoulders Tri-set (3x 12-15):
- Seated DB Curls @ 35x 14, 14, 14
- Elbows Out DB Extensions @ 35x 14, 14, 14
- DB Lateral Raiseses @ 20x 14, 14, 14

Crossover Symmetry:
- 1 Round of Iron Scap

Thursday 4.28.16

Warm Up:
- Dynamic mobility for hips and shoulders
- Crossover Symmetry Activation
- 3 rounds of hip circle circuit (10 squats and 10 steps each direction)

Strength Training:
Power Snatch (5x3 with 1:30 rest for 3's, 1:00 rest for 2's):
- 45x 5, 95x 4, 135x 3, 185x 2, 225x 0, 190x 2, 2, 2, 2, 2

Snatch High Pull (5x3 at 135% of PS work sets with 1:00 rest):
- 256.5x 3, 3, 3, 3, 3

Hang Power Snatch (5x5 at 100 lbs less than SHP weight with 1:00 rest):
- 156.5x 4, 4, 4, 4, 4

Barbell Reverse Lunges (3x5, same weight as HPS):
- 45x 8, 95x 7, 135x 6, 156.5x 4, 4, 4

Glute Bridges (with Hip Circle):
- 15, 15, 15 (between first three drills of CS Recovery)

Standing Calf Raises (5 sets, 2-second pauses, adding a rep each week):
- 0x 16, 16, 16, 16, 15 (between last 4 drills of CS Recovery)

Crossover Symmetry:
- 1 Round of Recovery

Wednesday 4.27.16

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

Strength Training:
Chin Ups and Ring Dips Superset (10x5, 1:00 rest between sets):
- Warm Ups: 0x5, 20x4, 40x3, 55x2, 70x1 (same weight/reps for chin and dips)
- Chin Ups:  5x 5, 5, 5, 5, 5, 4, 4, 4, 4, 4
- Ring Dips: 5x 5, 5, 5, 5, 5, 4, 4, 4, 4, 4

Arm Recovery:
- Orange CS Band Skull Crushers (eye level):  13, 12, 12
- Orange CS Band Stretch Curls (knee level):  13, 12, 12

Crossover Symmetry:
- 1 Round of Iron Scap
- 57 Push Ups in between CS drills (1x9, 6x8)

Mobility:
- Skipped due to time.

Tuesday 4.26.16

Warm Up:
- Crossover Symmetry Activation
- 3 Rounds of Hip Circle Drills (10 steps each direction and 10 air squats)

Strength Training:
Back Squat/ Front Squat Warm Up:
- 55x 8/1, 105x 7/1, 145x 6/1, 195x 5/1, 235x 4/1, 285x 3/1, 325x 2/1, 375x 1 BS

Back Squats (5x3):
- 325x 3, 3, 3, 3, 2

Front Squats (3x5):
- 265x 5, 4, 4

Band Hip Thrusts:
- 12, 11, 11 (purple band and hip circle)

Frog Pumps:
- 16, 16, 16 (in between first three CS drills)

Standing Calf Raises:
- 16, 16, 16 (in between last 4 CS drills)

Crossover Symmetry:
- 1 Round of Recovery

Monday 4.25.16

Warm Up:
- Dynamic shoulder mobility
- Crossover Symmetry Activation

Strength Training:
Shoulder Press/ Push Press Warm Up:
- 45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 0/2, 255x 0/1

Shoulder Press (10, 8, 6, 15-20):
- 150x 10, 170x 8, 190x 4, 125x 15

Weighted Pull Ups (25 reps or 5x5):
- 0x5, 15x4, 30x3, 45x2, 60x1, 27.5x 5, 5, 4, 4, 4, 3

DB Lateral Raises (3x 10):
- 30x 10, 10, 10 - Did this as a shoulder finisher since I was short on time and had to skip the rest.

Arnold Press (3x 10-15):
- Arnold Press @ 55: 12, 12, 12- SKIPPED THIS WEEK DUE TO TIME

Arms Superset:- SKIPPED THIS WEEK DUR TO TIME
- DB Hammer Curls @ 45x 13, 12, 12
- OH Triceps Extensions (Cable machine) @ 90: 13, 12, 12

Crossover Symmetry:-SKIPPED THIS WEEK DUE TO TIME
- One round of Iron Scap
- 56 Push Ups in between CS drills (8x7)

Sunday 4.24.16

Rest day.

Saturday 4.23.16

Warm Up:
- Crossover Symmetry Activation
- 3 Rounds of Hip Circle work (10 steps each direction and 10 squats)

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

Sumo Deadlift (5x3 or 15 reps total):
- 425x 3, 3, 3, 3, 3 (430 next week)

Conventional Deadlift/ Hang Power Shrugs (5x 3/6 or 15/30 reps):
- 425x 3/6, 3/6, 3/6, 3/6, 3/6 (430 next week)

Straight Leg Deadlift (3x 10-12 with Hip Circle):
- 225x 11, 11, 10 (in between first 3 CS drills)

Standing Calf Raises (5x10):
- 170x 10, 10, 9, 9, 9 (stay at this weight)

Donkey Calf Raises (5x10):
- 200x 10, 9, 9, 9, 9

Seated Calf Raises (5x10):
- 130x 10, 9, 9, 9, 9

Crossover Symmetry:
- 1 Round of Recovery
- 4x 15 Frog Pumps with Hip Circle in between last 4 CS drills

Friday 4.22.16

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

Strength Training:
Close Grip Bench Press (warm up to 120%, then 4x 6-8):
- 49x 11, 99x 9, 139x 7, 189x 5, 229x 3, 279x 1, 232.5x 8, 7, 7, 7

Landmine Rows (4x 6-8):
- 76x 11, 101x 9, 126x 7, 151x 5, 176x 3, 201x 1, 167.5x 8, 7, 7, 7

Slingshot Bench Press (normal grip, 3x8 @ 120% of close grip bench sets):
- 279x 7, 7, 7

1-Arm Landmine Rows (3x 8):
- 115x 7, 7, 7

Arms and Shoulders Tri-set (3x 12-15):
- Seated DB Curls @ 35x 14, 14, 13
- Elbows Out DB Extensions @ 35x 14, 14, 13
- DB Lateral Raiseses @ 20x 14, 14, 13

Crossover Symmetry:
- 1 Round of Iron Scap
- 56 Push Ups in between CS drills (7x8)

Thursday 4.21.16

Warm Up:
- Dynamic mobility for hips and shoulders
- Crossover Symmetry Activation
- 3 rounds of hip circle circuit (in between first e CS drills)

Strength Training:
Power Snatch (15 reps or 5x3 with 1:30 rest):
- 45x 5, 95x 4, 135x 3, 185x 2, 225x 0, 187.5x 3, 3, 3, 3, 3 (190 next week)

Snatch High Pull (15 reps or 5x3 at 135% of PS work sets with 1:00 rest):
- 253x 3, 3, 3, 3, 3 (256.5 next week)

Hang Power Snatch (25 reps or 5x5 at 100 lbs less than SHP weight with 1:00 rest):
- 153x 5, 5, 5, 5, 5 (156.5 next week)

Barbell Reverse Lunges (3x5, same weight as HPS):
- 45x 10, 95x 8, 135x 6, 153x 5, 5, 5 (156.5 next week)

Standing Calf Raises (5 sets, 2-second pauses, adding a rep each week):
- 0x 16, 16, 16, 15, 15 (in between sets of lunges)

Crossover Symmetry:
- 1 Round of Recovery

Wednesday 4.20.16

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

Strength Training:
Chin Ups and Ring Dips Superset (50 reps or 10x5, whichever comes first, 1:00 rest between sets):
- Warm Ups: 0x5, 20x4, 35x3, 50x2, 65x1 (same weight/reps for chin and dips)
- Chin Ups:  10x 5 (go up to 5 lbs next week)
- Ring Dips: 10x 5 (go up to 5 lbs next week)

Crossover Symmetry:
- 1 Round of Iron Scap
- 56 Push Ups in between CS drills (8x7)

Arm Recovery:
- Orange CS Band Skull Crushers (eye level):  3x 12
- Orange CS Band Stretch Curls (knee level):  3x12

Mobility:
- Internal rotators of shoulders

Tuesday 4.19.16

Warm Up:
- Crossover Symmetry Activation
- 3 Rounds of Hip Circle steps and squats

Strength Training:
Front Squat (warm up to 120%, then 5x3):
- 48x 7, 98x 6, 138x 5, 188x 4, 228x 3, 278x 2, 318x 1, 265x 3, 2, 2, 2, 2 (Switch with back squats and do 3x5)

Back Squats (3x5):
- 230x 4, 280x 3, 320x 2, 370x 1, 325x 5, 4, 4 (Switch with front squats and do 5x3)

Band Hip Thrusts:
- Purple Band and Hip Circle x 13, 10, 10

Standing Calf Raises (3x max reps):
- 0x 16, 16, 15 (in between CS drills)

Crossover Symmetry:
- 1 round of Recovery

Monday 4.18.16

Warm Up:
- Dynamic shoulder mobility
- Crossover Symmetry Activation (skipped because the station was taken)

Strength Training:
Shoulder Press/ Push Press Warm Up:
- 45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 0/2, 255x 0/1

Shoulder Press (10, 8, 6, 15-20):
- 147.5x 10, 167.5x 8, 187.5x 6, 120x 20

Weighted Pull Ups (25 reps or 5x5):
- 0x5, 15x4, 30x3, 45x2, 55x1, 27.5x 5, 4, 4, 4, 4, 4

Arnold Press (3x 10-15):
- Arnold Press @ 55: 12, 12, 12

Arms Superset:
- DB Hammer Curls @ 45x 13, 12, 12
- OH Triceps Extensions (Cable machine) @ 90: 13, 12, 12

Crossover Symmetry:
- One round of Iron Scap
- 56 Push Ups in between CS drills (8x7)

Sunday 4.17.16

Rest day.

Saturday 4.16.16

Warm Up:
- Crossover Symmetry Activation
- 2 Rounds of Hip Circle work (10 steps each direction and 10 squats)

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

Sumo Deadlift (5x3 or 15 reps total):
- 425x 3, 3, 3, 3, 2, 1

Conventional Deadlift/ Hang Power Shrugs (5x 3/6 or 15/30 reps):
- 425x 3/6, 3/6, 3/6, 3/6, 2/4, 1/2

Straight Leg Deadlift (3x 10-12):
- 225x 11, 10, 10

Standing Calf Raises (5x10):
- 170x 10, 9, 9, 9, 9 (stay at this weight)

Donkey Calf Raises (5x10):
- 190x 10, 10, 10, 10, 10 (200 next week)

Seated Calf Raises (5x10):
- 125x 10, 10, 10, 10, 10 (130 next week)

Crossover Symmetry:
- 1 Round of Recovery

Friday 4.15.16

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

Strength Training:
Close Grip Bench Press (warm up to 120%, then 4x 6-8):
- 46x 11, 96x 9, 136x 7, 186x 5, 226x 3, 276x 1, 230x 8, 8, 8, 8 (232.5 next week)

Landmine Rows (4x 6-8):
- 75x 11, 100x 9, 125x 7, 150x 5, 175x 3, 198x 1, 165x 8, 8, 8, 8 (167.5 next week)

Slingshot Bench Press (normal grip, 3x 10-12):
- 277.5x 11, 10, 10

1-Arm Landmine Rows (3x 10-12):
- 110x 11, 10, 10

Arms Superset (3x 12-15):
- Seated DB Curls @ 35x 14, 13, 13
- Elbows Out DB Extensions @ 35x 14, 13, 13

Crossover Symmetry:
- 1 Round of Iron Scap
- 50 Push Ups in between CS drills

Thursday 4.14.16

Warm Up:
- Dynamic mobility for hips and shoulders (barbell snatch drills)
- Crossover Symmetry Activation (while wearing the Hip Circle)

Strength Training:
Power Snatch (15 reps or 5x3 with 1:30 rest):
- 45x 5, 95x 4, 135x 3, 185x 2, 225x 0, 187.5x 3, 3, 3, 3, 2, 1

Snatch High Pull (15 reps or 5x3 at 135% of PS work sets with 1:00 rest):
- 253x 3, 3, 3, 3, 2, 1

Hang Power Snatch (25 reps or 5x5 at 100 lbs less than SHP weight with 1:00 rest):
- 153x 5, 5, 5, 5, 4, 1

Hip Thrusts (Band):
- Purple Badx 15, 15, 15 (2 second holds at top, add band tension next week)

Standing Calf Raises:
- 0x 16, 15, 15 (in between the first 3 CS drills)

Crossover Symmetry:
- 1 Round of Recovery

Wednesday 4.13.16

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

Strength Training:
Chin Ups and Ring Dips Superset (50 reps or 10x5, whichever comes first, 1:00 rest between sets):
- Warm Ups: 0x5, 15x4, 30x3, 45x2, 60x1 (same weight/reps for chin and dips)
- Chin Ups:  9x5, 1x3, 1x2
- Ring Dips:  9x5, 1x3, 2x2

Crossover Symmetry:
- 1 Round of Iron Scap
- 50 Push Ups in between CS drills

Mobility:
- Internal rotators of shoulders

Tuesday 4.12.16

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

Strength Training:
Front Squat (5x3):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1, 260x 3, 3, 3, 3, 3 (265 next week)

Back Squats (3x5):
- 185x 5, 225x 4, 275x 3, 315x 2, 365x 1, 325x 4, 4, 4 (work up to 370 next week)

Glutes Circuit (3x through the circuit, no rest):
- Hip Circle Side Steps:  10 steps each direction
- Hip Circle Forward/ Backward Steps:  10 steps each direction
- Banded Good Mornings with Black Band:  10 reps

Standing Calf Raises (3x max reps):
- 0x 15, 15, 15 (in between CS drills)

Crossover Symmetry:
- 1 round of Recovery

Monday 4.11.16

Warm Up:
- Dynamic shoulder mobility
- Crossover Symmetry Activation

Strength Training:
Shoulder Press/ Push Press Warm Up:
- 45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 0/2, 255x 0/1

Shoulder Press (10, 8, 6, 15-20):
- 145x 10, 165x 8, 185x 6, 120x 18

Weighted Pull Ups (25 reps or 5x5):
- 0x5, 15x4, 25x3, 35x2, 45x1, 25x 5, 5, 5, 5, 5 (work up to 55x1 and 27.5 next week)

Arnold Press (3x 10-15):
- Arnold Press @ 55: 12, 12, 11

Arms Superset:
- DB Hammer Curls @ 45x 12, 12, 12
- OH Triceps Extensions (Orange CS cord): 12, 12, 12

Crossover Symmetry:
- One round of Iron Scap
- 50 Push Ups in between CS drills

Sunday 4.10.16

Rest day.

Saturday 4.09.16

Warm Up:
- Crossover Symmetry Activation
- 50 Push Ups in between CS drills
- Dynamic mobility for hips and hamstrings

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

Sumo Deadlift (5x3 or 15 reps total):
- 425x 3, 3, 3, 2, 2, 2

Conventional Deadlift/ Hang Power Shrugs (5x 3/6 or 15/30 reps):
- 425x 3/6, 3/6, 3/6, 2/4, 2/4, 2/4

Sumo Straight Leg Deadlift (3x 10-12):
- 225x 10, 10, 10

Standing Calf Raises (5x10):
- 170x 9, 9, 9, 9, 9 (stay at this weight)

Donkey Calf Raises (5x10):
- 180x 10, 10, 10, 10, 10 (190 next week)

Seated Calf Raises (5x10):
- 120x 10, 10, 10, 10, 10 (125 next week)

Crossover Symmetry:
- 1 Round of Recovery

Conditioning:
- None

Friday 4.08.16

Warm Up:
- Dynamic mobility for shoulders
- Crossover Symmetry Activation
- 50 Push Ups in between CS drills

Strength Training:
Close Grip Bench Press (warm up to 120%, then 4x 6-8):
- 45x 11, 95x 9, 135x 7, 185x 5, 225x 3, 275x 1, 227.5x 8, 8, 8, 8 (230 next week)

Landmine Rows (4x 6-8):
- 75x 11, 100x 9, 125x 7, 150x 5, 175x 3, 200x 1, 162.5x 8, 8, 8, 8 (165 next week)

Slingshot Bench Press (normal grip, 3x 10-12):
- 277.5x 10, 10, 10

1-Arm Landmine Rows (3x 10-12):
- 110x 10, 10, 10

Arms Superset (3x 12-15):
- Seated DB Curls @ 35x 13, 13, 13
- Elbows Out DB Extensions @ 35x 13, 13, 13

Crossover Symmetry:
- 1 Round of Iron Scap
- 100 Air Squats in between CS drills

Conditioning:
- None

Thursday 4.07.16

Warm Up:
- Dynamic mobility for hips and shoulders
- Crossover Symmetry Activation (while wearing the Hip Circle)
- 50 Push Ups in between CS drills

Strength Training:
Power Snatch (5x3):
- 45x 5, 95x 4, 135x 3, 185x 2, 225x 0, 187.5x 3, 3, 3, 2, 2

Snatch High Pull (5x3 at 135% of PS work sets):
- 253x 3, 3, 3, 2, 2

Hang Power Snatch (5x5 at 100 lbs less than SHP weight):
- 153x 5, 5, 5, 4, 4

Conditioning:
AMRAP in 10:00 of:
- 10 KB Swings @ 70 lbs
- 20 Bulgarian Split Squats holding a 25 lbs plate (10 each leg)
Score:  5 rounds + 10 KB swings

Crossover Symmetry:
- 1 Round of Recovery
- 100 Air Squats in between CS drills

Wednesday 4.06.16

Warm Up:
- Dynamic mobility for shoulders
- Crossover Symmetry Activation
- 50 Push Ups in Between CS drills (2x7 and 6x6)

Strength Training:
Chin Ups and Ring Dips Superset (50 reps or 10x5, whichever comes first):
- Warm Ups: 0x5, 15x4, 25x3, 35x2, 45x1 (same weight/reps for chin and dips)
- Chin Ups:  8x5, 1x4, 2x3
- Ring Dips:  8x5, 1x4, 2x3

Crossover Symmetry:
- 1 Round of Iron Scap
- 100 Air Squats in between CS drills

Mobility:
- Internal rotators of shoulders

Tuesday 4.05.16

Warm Up:
- Dynamic mobility for hips, hamstrings and shoulders
- Crossover Symmetry Activation while wearing the Hip Circle
- 8x5 Push Ups in between CS drills

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

Front Squats (5x3 with 1:00 rest between sets):
- 260x 3, 3, 3, 3, 2

Back Squats (3x5 with 2:00 rest between sets):
- 320x 5, 5, 5 (325 next week)

Conditioning:
KB Swing and Calf Raise Circuit (as much of 21's as possible in 10:00):
- KB Swings @ 70 lbs:  20, 19, 18, ......3, 2, 1
- Standing Calf Raises @ 0:  1, 2, 3, ...18, 19, 20
Score:  I got through the round of 12 KB Swings (144 total) and 10 Calf Raises (55 total).

Crossover Symmetry:
- 1 round of Recovery
- 100 Air Squats in between CS drills

Monday 4.04.16

Warm Up:
- Dynamic shoulder mobility
- Crossover Symmetry Activation
- 40 Push Ups (n between CS drills)

Strength Training:
Shoulder Press/ Push Press Warm Up:
- 45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 0/2, 250x 0/1

Shoulder Press (10, 8, 6, 15-20):
- 142.5x 10, 162.5x 8, 182.5x 6, 115x 20 (145, 165, 185 and 120 next week)

Weighted Pull Ups (25 reps or 5x5):
- 0x5, 15x4, 25x3, 35x2, 45x1, 25x 5, 5, 5, 5, 4, 3, 2, 1

Arnold Press (3x 10-15):
- Arnold Press @ 55: 12, 11, 11

Arms Superset:
- DB Hammer Curls @ 45x 12, 12, 11
- OH Triceps Extensions (Orange CS cord): 12, 12, 11

Crossover Symmetry:
- One round of Iron Scap
- 100 Air Squats in between CS drills

Conditioning:
- None

Sunday 4.03.16

Rest day.

Saturday 4.02.16

Warm Up:
- Crossover Symmetry Activation
- 40 Push Ups in between CS drills
- Dynamic mobility for hips and hamstrings

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

Sumo Deadlift (5x3 or 15 reps total):
- 425x 3, 3, 2, 2, 2, 1, 1, 1

Seated Calf Raises (warm up, then 5x10):
- 105x 12, 115x 10, 125x 8, 135x 6, 145x 4, 155x 2, 115x 10, 10, 10, 10, 10 (go up 5 lbs on all sets)

Conventional Deadlift/ Hang Power Shrugs (5x 3/6 or 15/30 reps):
- 425x 3/6, 3/6, 2/4, 2/4, 2/4, 2/4, 1/2

Donkey Calf Raises (5x10):
- 170x 10, 10, 10, 10, 10 (180 next week)

Standing Calf Raises (5x10):
- 170x 8, 8, 8, 8, 8 (stay at this weight)

Crossover Symmetry:
- 1 Round of Recovery (but I forgot it today)
- 100 Air Squats in between CS drills

Conditioning:
- None

Friday 4.01.16

Warm Up:
- Dynamic mobility for shoulders
- Crossover Symmetry Activation
- 8x5 Push Ups (in between Crossover Symmetry Drills)

Strength Training:
Close Grip Bench Press (warm up to 120%, then 5x8):
- 45x 11, 95x 9, 135x 7, 185x 5, 225x 3, 275x 1, 225x 8, 8, 8, 8, 8 (227.5 next week)

Landmine Rows (5x8):
- 75x 11, 100x 9, 125x 7, 150x 5, 175x 3, 200x 1, 160x 8, 8, 8, 8, 8 (162.5 next week)

Slingshot Close Grip Bench Press (3x8-10):
- 225x 8, 8, 8

1-Arm Landmine Rows (3x 8-10):
- 110x 8, 8, 8

Arms Superset (3x 12-15):
- Seated DB Curls @ 35x 13, 13, 12
- Elbows Out DB Extensions @ 35x 13, 13, 12

Crossover Symmetry:
- 1 Round of Iron Scap
- 8x 10 Air Squats (slow for mobility, done in between Crossover Symmetry Iron Scap drills)

Conditioning:
- None