Thursday 6.30.16

A.M. Strength Training:

Warm Up:
- Hip Circle warm up

Strength Training:
Power Cleans/ Clean Pulls:
- 45x 5/0, 95x 4/1, 135x 3/2, 185x 2/3, 225x 1/4

Clean Pulls (work up to 120%, then 3x3):
- 275x 4, 315x 3, 365x 2, 405x 1, 465x 1, 495x 1, 510x 1, 440x 3, 3, 2

Front Squats (work up to 120%, then 3x3):
- 45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 275x 3, 315x 2, 336x 1, 280x 3, 2, 2

Clean Shrugs (3x 10):
- 440x 10, 10, 9

Seated Calf Raises (5x 10):
- 135x 10, 10, 10, 10, 10

P.M. Conditioning:

Wednesday 6.29.16

Conditioning:
10-9-8-7-6-5-4-3-2-1 reps of:
- KB Swings @ 70 lbs
- Goblet Squats @ 70 lbs
- Push Ups
Time:  7:00 and change but it wasn't really for time, just good movement

Tuesday 6.28.16

Warm Up:
- Band Shoulder Pass Throughs
- Crossover Symmetry Activation
- Hip Circle Glute Activation

Strength Training:
Power Snatches/ Snatch Pulls:
- Skipped due to lack of equipment

Snatch Pulls (3x3):
- Skipped

Back Squats (3x3):
- 50x 12, 100x 10, 140x 8, 190x 6, 230x 4,  280x 2, 320x 1, 370x 1, 410x 1, 345x 3, 2, 2

Barbell Shrugs (behind the back, 4x10):
- Skipped

Standing Calf Raises:
- 60x 10, 80x 10, 100x 10, 120x 10, 140x 10, 160x 10, 180x 10, 200x 10, 220x 8, 240x 6, 260x 2, 280x 1, 180x 10, 10, 10

GHD Sit-Ups:
- 11, 10, 10

Monday 6.27.16

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

Strength Training:
Push Press (Work up to 120%, then 5x3):
- 75x 9, 125x 7, 165x 5, 215x 3, 255x 1, 230x 3, 2, 2, 2, 2 (work up to 260 next week)

Weighted Pull Ups (work up to 120%, then 5x3):
- 0x5, 25x 4, 35x 3, 45x 2, 55x 1, 45x 3, 2, 2, 2, 2

1-Arm DB Press (4x8):
- 65x 8, 7, 7, 7

Lat Pulldown (wide grip, 4x8):
- 195x 8, 7, 7, 7

Arms Superset:
- Hammer Curls @35x 10, 10, 10 (fat grips, 3-second negatives)
- Push Ups x 10, 10, 10 (3-second negatives)

Crossover Symmetry:
- Skipped due to time

Sunday 6.26.16

Active Recovery Day:
- Crossover Symmetry Activation and Recovery Drills
- 100 KB Swings in sets of 10 mixed throughout
- 100 Reverse Lunges (prisoner still) each leg mixed throughout
- 26 Push Ups

Saturday 6.25.16

Warm Up:
- Dynamic mobility for hips and hamstrings

Strength Training:
Sumo Deadlift (work up to 120%, then 3x3):
- 45x 12, 95x 10, 135x 8, 185x 6, 225x 4, 275x 2, 315x 1, 365x 1, 405x 1, 455x 1, 495x 1, 510x 1,
- Work Sets:  440x 3, 3, 2

Reverse Barbell Lunges (work up to 120%, then 3x5):
- 45x6, 95x 5, 135x 4, 185x 3, 225x 2, 252x 1, 210x 5, 4, 4

Seated Calf Raises (5x10):
- 135x 10, 10, 10, 10, 9

Barbell Shrugs (5x 10):
- 365x 10, 10, 10, 10, 9

Donkey Calf Raises (5x 10):
- 240x 10, 10, 10, 10, 9

Accessory Work:
- KB Swings:  50 reps unbroken with two 35 lbs KB's
- GHD Sit Ups 3x 10(slow negatives)
- Push Ups:  25 reps

Friday 6.24.16

Rest day.

Thursday 6.23.16

Rest day and traveling home from Boston.

Wednesday 6.22.16

Warm Up:
- Dynamic shoulder mobility drills

Strength Training:
Close Grip Bench Press (4x8):
- 45x 13, 95x 11, 135x 9, 185x 7, 225x 5, 275x 3, 290x 1, 240x 8, 8, 8, 8 (245 next week)

Barbell Row/ Supinated Grip Barbell Row:
- 45x 13/13, 95x 11/11, 135x 9/9, 185x 7/7, 225x 5/5, 275x 3/3, 290x 1/1

Barbell Rows (4x8):
- 240x 8, 8, 8, 8 (245 next week)

KB Swings and Push Ups:
- KB Swings @ 62:  17,17, 16, 16
- Push Ups:  17, 17, 16, 16

Arms Superset:
- Alternating DB Curls @ 45:  10, 10, 10
- Elbows Out DB Extensions @ 45:  15, 15, 15 (1.5 x the reps of curls)

Tuesday 6.21.16

Warm Up:
- Dynamic mobility for hips and hamstrings

Strength Training:
Sumo Deadlift (work up to 120%, then 3x3):
- 55x 10, 105x 8, 145x 6, 195x 4, 235x 2, 285x 1, 325x 1, 375x 1, 415x 1, 465x 1, 505x 1, 440x 3, 2, 2

Reverse Barbell Lunges (3x5):
- 65x 5, 115x 5, 155x 5, 205x 5, 5, 5 (alternating with first 6 sets of sumos, 210 next time)

Barbell Shrugs (3x 10):
- 365x (skipped due to time)

Straight Leg Deadlift (3x 10-12):
- 230x (skipped due to time)

Donkey Calf Raises (on a leg press, 5x 10):
- 370x 10, 10, 10, 10, 10

Abs and Glutes Superset:
- GHD Hip Extensions:  Skipped
- GHD Sit Ups:  Skipped

KB Swings:
- 62x 50

Monday 6.20.16

Warm Up:
- Crossover Symmetry Activation
- Shoulder, lat stretches

Strength Training:
Chin Ups (parallel grip) and Dips Superset (EDT style for 20:00):
- Chin Ups:  55 reps total
- Dips:  55 reps total (all reps with 3-second negatives)

Lateral Raises and Push Ups Superset:
- Lateral Raise with Blue CS Cord x 13, 13, 13
- Push Ups: 13, 13, 13

Arm Superset:
- Orange CS Band Stretch Curls (knee level):  15, 14, 14
- Orange CS Band Skull Crushers (knee level):  15, 14, 14

Crossover Symmetry:
- 1 Round of Iron Scap

Sunday 6.19.16

Warm Up:
- Dynamic mobility for low back and hips
- Hip Circle glute activation
- Crossover Symmetry shoulder activation

Strength Training:
Power Cleans/ Clean Pulls:
- 55x 5/0, 105x 4/1, 145x 3/2, 195x 2/3, 235x 1/4

Clean Pulls (work up to 120%, then 3x3):
- 288x 4, 325x 3, 375x 2, 415x 1, 465x 1, 505x 1, 440x 3, 2, 2

Front Squats (work up to 120%, then 3x3):
- 45x 10, 95x 8, 135x 6, 185x 4, 225x 2, 275x 1, 315x 1, 336x 1, 280x 2, 2, 2

Seated Calf Raises (5x 10):
- 135x 10, 10, 10, 9, 9

Glutes and Abs Circuit:
- Frog Pump with Hip Circle:  Skipped due to time limits today
- Hollow Rock:  Skipped due to time limits today

Saturday 6.18.16

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

Strength Training:
Push Press (5x3):
- Press/ Push Press Warm UpSets:  45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 2, 250x 1
- Push Press Work Sets:  225x 3, 3, 3, 3, 3 (230 next week)

Weighted Pull Ups (5x3):
- 0x5, 10x4, 25x3, 45x 2, 60x 1, 75x 1, 35x 3, 3, 3, 3, 3

1-Arm DB Press (4x8):
- 60x 8, 8, 8, 8 (65 next week)

Lat Pulldown (wide grip, 4x8):
- 8, 8, 8, 8

TRX Face Pulls
- 12, 12, 11

Push Ups:
- 12, 12, 11

Arms Superset (3-second negatives):
- Hammer Curls @35x 10, 10, 10
- Overhead Cable Triceps Extensions with Rope x 10, 10, 10

Crossover Symmetry:
- 1 round of Iron Scap

Friday 6.17.16

Warm Up:
- Band Shoulder Pass Throughs
- Crossover Symmetry Activation
- Hip Circle Glute Activation

Strength Training:
Power Snatches/ Snatch Pulls:
- 45x 5/0, 95x 4/1, 135x 3/2, 185x 2/3, 225x 0/5, 275x 0/4

Snatch Pulls (3x3):
- 295x 3, 3, 3 (300 next time)

Back Squats (3x3):
- 45x 10, 95x 8, 135x 6, 185x 4, 225x 2,  275x 1, 315x 1, 365x 1, 405x 1, 340x 3, 3, 3 (410 and 345)

Barbell Shrugs (behind the back, 4x10):
- 315x 10, 10, 9, 9

Donkey Calf Raises:
- 4 plates per side x 10, 10, 10, 10, 10

Glutes and Abs Superset:
- Glute Bridge with Hip Circle:  17, 17, 17
- Hollow Rocks:  17, 17, 17

Thursday 6.16.16

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Close Grip Bench Press (4x8):
- 45x 13, 95x 11, 135x 9, 185x 7, 225x 5, 275x 3, 290x 1, 240x 8, 8, 7, 7

Barbell Row (4x8):
- 45x 13, 95x 11, 135x 9, 185x 7, 225x 5, 275x 3, 290x 1, 240x 8, 8, 7, 7

Barbell Skull Crushers:
- 95x 10, 10, 9

Barbell Row with Supinated Grip (3x10):
- 225x 10, 10, 9

Arms Superset (45 reps):
- Push Ups x 8, 8
- Barbell Curls @ 45 x 8, 8 (three seconds up, 3 seconds down)

Wednesday 6.15.16

Warm Up:
- Dynamic mobility for hips and hamstrings

Strength Training:
Sumo Deadlift (work up to 120%, then 3x3):
- 50x 10, 140x 9, 190x 8, 230x 7, 280x 6, 320x 5, 370x 4, 410x 3, 460x 2, 500x 1, 440x 2, 2, 2

Reverse Barbell Lunges (3x5):
- 65x 5, 115x 5, 155x 5, 205x 5, 5, 4 (alternating with first 6 sets of sumos)

Barbell Shrugs (3x 10):
- 365x 9, 9, 9

Straight Leg Deadlift (3x 10-12):
- 230x 11, 10, 10

Donkey Calf Raises (on a leg press, 5x 10):
- Skipped due to crowded gym (last time I did 4 plates per side x 10, 10, 10, 10, 10)

Abs and Glutes Superset:
- GHD Hip Extensions:  11, 10, 10
- GHD Sit Ups:  11, 10, 10

Tuesday 6.14.16

Warm Up:
- Crossover Symmetry Activation
- Shoulder, lat stretches

Strength Training:
Weighted Chin Ups (parallel grip) and Dips Superset (5x3 for chins, double the reps for dips):
- Chin Ups:  0x5, 10x4, 25x 3, 35x 2, 45x 1, 55x 1, 70x 1, 35x 3, 3, 3, 3, 2
- Dips:  0x 10, 10x 8, 25x 6, 35x 4, 45x 2, 55x 2, 70x 2, 35x 6, 6, 6, 6, 4

Lat Pull Downs (parallel grip) and Bar Dips (3 second negatives):
- Lat Pull Downs:  220x 9, 9, 8
- Dips:  9, 9, 8

Lateral Raises:
- Blue CS Cord x 10, 10, 10

Arm Superset:
- Orange CS Band Stretch Curls (knee level):  14, 14, 14
- Orange CS Band Skull Crushers (knee level):  14, 14, 14

Crossover Symmetry:
- 1 Round of Iron Scap

Monday 6.13.16

Warm Up:
- Dynamic mobility for low back and hips
- Hip Circle glute activation

Strength Training:
Power Cleans/ Clean Pulls:
- 50x 5/0, 100x 4/1, 140x 3/2, 190x 2/3, 230x 1/4

Clean Pulls (work up to 120%, then 3x3):
- 280x 3, 320x 2, 370x 1, 410x 1, 500x 1, 440x 3, 2, 2 (warm up to 505 next time)

Front Squats (work up to 120%, then 3x3):
- 45x 10, 95x 8, 135x 6, 185x 4, 225x 2, 275x 1, 315x 1, 330x 1, 275x 3, 3, 3 (336 and 280 next time)

Seated Calf Raises (5x 10):
- 135x 10, 10, 9, 9, 9

Glutes and Abs Circuit:
- Frog Pump with Hip Circle:  Skipped due to time limits today
- Hollow Rock:  Skipped due to time limits today

Sunday 6.12.16

A.M. Session

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

Strength Training:
Push Press (5x3):
- Press/ Push Press Warm UpSets:  45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 2, 245x 1
- Push Press Work Sets:  225x 3, 3, 3, 3, 2

Weighted Pull Ups (5x3):
- 0x5, 10x4, 25x3, 45x 2, 55x 1, 70x 1, 35x 3, 3, 3, 3, 2

1-Arm DB Press (4x8):
- 60x 8, 8, 8, 7

Lat Pulldown (wide grip, 4x8):
- 8, 8, 8, 7

Arms Superset:
- Hammer Curls @45x 14, 14, 14
- Overhead Cable Triceps Extensions with Rope @ 60x 15, 14, 14

Crossover Symmetry:
- 1 round of Iron Scap

Saturday 6.11.16

Warm Up:
- Band Shoulder Pass Throughs
- Crossover Symmetry Activation
- Hip Circle Glute Activation

Strength Training:
Power Snatches/ Snatch Pulls:
- 45x 5/0, 95x 4/1, 135x 3/2, 185x 2/3, 225x 0/5, 275x 0/4

Snatch Pulls (3x3):
- 290x 3, 3, 3 (295 next time)

Back Squats (3x3):
- 45x 10, 95x 8, 135x 6, 185x 4, 225x 2,  275x 1, 315x 1, 365x 1, 400x 1, 340x 3, 3, 2

Barbell Shrugs (behind the back, 4x10):
- 135x 10, 225x 10, 315x 10, 9, 9, 9

Glute Bridges (with Hip Circle):
- 17, 17, 16

Leg Raises and Single Leg Calf Raise Circuit:
- 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Crossover Symmetry:
- 1 round of Recovery

Friday 6.10.16

Warm Up:
- No general warm up, just warm up sets

Strength Training:
Close Grip Bench Press (4x8):
- 60x 11, 110x 9, 150x 7, 200x 5, 240x 3, 290x 1, 240x 8, 7, 7, 7

Barbell Row (4x8):
- 60x 11, 110x 9, 150x 7, 200x 5, 240x 3, 290x 1, 240x 8, 7, 7, 7

Barbell Row with Supinated Grip (3x10):
- 225x 10, 9, 9

Weighted Dips (3x10):
- 25x 10, 9, 9

Arms Superset (45 reps):
- Seated DB Curls @40x 11, 11, 10, 10, 3
- Elbows Out DB Extensions @40:  11, 11, 10, 10, 3

Rear Delt and Push Ups Superset:
- Cable Face Pulls @ 50x 10, 10, 10, 10, 10
- Push Ups x 10, 10, 10, 10, 10

Mobility:
- 5:00 for shoulders and pecs

Thursday 6.09.16

Warm Up:
- Dynamic mobility for hips and hamstrings

Strength Training:
Sumo Deadlift (work up to 120%, then 3x3):
- 45x 10, 135x 5, 225x 4, 315x 3, 405x 2, 495x 1, 435x 3, 3, 3 (500 and 440 next time)

Straight Leg Deadlift (3x 10-12):
- 230x 10, 10, 10

Reverse Barbell Lunges (3x5):
- 60x 5, 110x 5, 150x 5, 200x 5, 5, 5 (205 next week)

Barbell Shrugs (3x10):
- 315x 10, 365x 10, 10 (all sets at 365 next week)

Donkey Calf Raises (on a leg press, 5x 10):
- 4 plates per side x 10, 10, 10, 10, 10

Abs and Glutes Superset:
- GHD Hip Extensions:  10, 10, 10
- GHD Sit Ups:  10, 10, 10

Wednesday 6.08.16

A.M. Session

- 30 minutes of uphill treadmill walking

P.M. Session

Warm Up:
- Dynamic mobility for shoulders
- Shoulder, lat stretches

Strength Training:
Chin Ups and Dips (1 to 1.5 ratio up to 50/75):
- Chin Ups:  5, 5, 4, 4, 4, 4, 4, 4, 4, 3, 3, 3, 3= 50
- Dips:  5, 10, 6, 6, 6, 6, 6, 6, 6, 5, 4, 5, 4= 75

Lat Pull Downs (Supinated Grip) and Dips (3 second negatives):
- Lat Pull Downs:  170x 9, 190x 8, 210x 8
- Dips:  9, 8, 8

Lateral Raises:
- 25x 10, 10, 10

Cable Overhead Extensions (rope) and Curls (single arm):
- Extensions @ 100:  12, 12, 12
- Curls @ 50:  12, 12, 12

Tuesday 6.07.16

A.M. Session

- 30 minutes of swimming

P.M. Session

Warm Up:
- Dynamic mobility for low back and hips

Strength Training:
Deadlifts (work up to 120%, then 3x3):
- 135x 9, 225x 7, 315x 5, 405x 3, 495x 1, 435x 3, 3, 3 (500 and 440 next time)

Front Squats (work up to 120%, then 3x3):
- 45x 9, 60x 7, 150x 5, 240x 3, 330x 1, 275x 3, 3, 2

Seated Calf Raises (5x 10):
- 135x 10, 9, 9, 9, 9

Shrugs (smith machine, behind the back, 5x10):
- Skipped due to crowded gym

Glutes and Abs Circuit:
- Frog Pump with Hip Circle:  17, 16, 16, 16
- Hollow Rock:  10, 10, 10, 9

Monday 6.06.16

A.M. Session

30:00 of lap swimming

P.M. Session

Warm Up:
- SMR for shoulders
- Crossover Symmetry Activation

Strength Training:
Push Press (5x3):
- Press/ Push Press Warm UpSets:  45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2
- Push Press Work Sets:  225x 3, 3, 3, 2, 2

1-Arm DB Press (4x8):
- 60x 8, 8, 7, 7

Lat Pulldown/ Push Ups (5x10):
- Lat Pulldown: 140x 10, 150x 10, 160x 10, 170x 10, 180x 10
- Push Ups:  10, 10, 10, 10, 10

Hammer Curls:
- 45x 14, 14, 14

1-Arm Reverse Cable Extensions:
- 30x 14, 14, 14

Crossover Symmetry:
- Skipped due to crowded gym

Sunday 6.05.16

Warm Up:
- Band Shoulder Pass Throughs
- Crossover Symmetry Activation
- Hip Circle Glute Activation

Strength Training:
Power Snatches/ Snatch Pulls:
- 45x 5/0, 95x 4/1, 135x 3/2, 185x 2/3, 225x F/5, 275x 0/4

Snatch Pulls (5x3):
- 285x 3, 3, 3, 3, 3 (290 next time)

Back Squats (3x3):
- 75x 8, 125x 7, 165x 6, 215x 4, 255x 4,  305x 3, 345x 2, 395x 1, 335x 3, 3, 3 (340 next time)

Overhead Shrugs (snatch grip, 3x10):
- 45x 10, 95x 10, 135x 10, 155x 10, 10, 10 (160 next time)

Leg Raises and Single Leg Calf Raise Circuit:
- 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Band Hip Thrusts:
- Skipped due to lack of equipment

Saturday 6.04.16

Rest day.  Traveling to Boston.

Friday 6.03.16

Warm Up:
- SMR for shoulders, lats, and chest
- Crossover Symmetry Shoulder Activation
- Hip Circle Glute Activation

Strength Training:
Close Grip Bench Press (warm up to 120%, then 4x8):
- 55x 11, 105x 9, 145x 7, 195x 5, 235x 3, 285x 1, 235x 8, 8, 8, 8 (240 next time)

Barbell Rows (warm up to 120%, then 4x8):
- 55x 11, 105x 9, 145x 7, 195x 5, 235x 3, 250x 1, 207.5x 8, 8, 8, 8 (210 next time)

Bar Dips (3 seconds down, pause, fast up):
- 8, 8, 8

Barbell Rows with Supinated Grip (3x8):
- 207.5x 8, 8, 8 (210 next time)

Arms Superset (3x15 or 45 reps):
- Seated DB Curls @ 40x 11, 10, 10, 10, 4
- Elbows Out DB extensions @ 40x 11, 10, 10, 10, 4

Crossover Symmetry:
- 1 Round of Iron Scap

Thursday 6.02.16

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

Strength Training:
Deadlifts (3x3):
- 45x 10, 135x 5, 225x 4, 315x 3, 405x 2, 495x 1, 435x 3, 3, 2

Straight Leg Deadlifts (3x 10-12):
- 225x 12, 12, 12 (230 next time)

Barbell Reverse Lunges (3x5, in a circuit with shrugs and calves):
- 55x 5, 105x 5, 145x 5, 195x 5, 5, 5 (200 next time)

Hammer Strength Shrugs (sets of 10, 2-second holds at the top, done in a circuit with lunges and calves):
- 2 plates x 10
- 4 plates x 10
- 6 plates x 10
- 8 plates x 10, 10, 10

Donkey Calf Raises (6x 10 in a circuit with lunges and shrugs):
- 220x 10, 10, 10, 10, 10, 10

Wednesday 6.01.16

Warm Up:
- SMR for shoulders
- Crossover Symmetry Activation

Strength Training:
Weighted Chin Ups (5x5):
- 0x 5, 25x 4, 50x 3, 75x 2, 100x 1, 45x 5, 4, 4, 4, 4

Push Ups:
- 10x 10 (alternating with chin ups)

Weighted Dips (5x 5):
- 45x 5, 5, 5, 5, 5

Lat Pulldowns (parallel grip):
- 5x 10 (alternating with weighted dips)

Arms Superset:
- 1-Arm Cable Curls:  10, 10, 10
- Overhead Cable Extensions with Rope:  10, 10, 10

Crossover Symmetry:
- 1 Round of Iron Scap