Back off week...
Warm Up:
- Dynamic mobility for hips and hamstrings
Strength Training:
Sumo Deadlift And Conventional Deadlift (work up to a heavy single for the day):
- 135x 5 and 5, 225x 4 and 4, 315x 3 and 3, 405x 2 and 2, 495x 1 and 1
Sumo Deadlift (fast pill, 3-second negatives):
- 325x 5, 5, 5, 5, 5
Reverse Barbell Lunges (work up to a heavy doublele for the day, then 5x5):
- 45x10, 95x 8, 135x 6, 185x 4, 225x 2, 190x 5, 5, 5, 5, 5
Donkey Calf Raises (5x10):
- 260x 10, 10, 10, 9, 9
Barbell Shrugs (Behind the Back, 5x 10):
- 320x 10, 10, 10, 9, 9
Finisher:
- Skipped due to time
7.30.2016
7.29.2016
Friday 7.29.16
Back off week...
Warm Up:
- Crossover Symmetry Activation
- 60 KB Swings @ 70 (sets of 10 in between CS drills)
Strength Training:
Chin Ups (warm up to a heavy single, then 10 sets of 3-5):
- Warm Ups: 0x 5, 10x 4, 20x 3, 30x 2, 40x 1
- Work Sets: 0x 5, 5, 5, 4, 4, 4, 3, 3, 3, 3
Bar Dips (warm up to a heavy double, then 10 sets superset with CU's for twice the reps):
- Warm Ups: 0x 10, 10x 8, 20x 6, 30x 4, 40x 2
- Work Sets: 0x 10, 10, 10, 8, 8, 8, 6, 6, 6, 6
Arms Superset:
- Seated DB Curls with Fat Gripz @ 35: 12, 11, 11
- Elbows Out DB Ext. w/ Fat Gripz @ 35x 18, 17, 17
Jump Rope:
- 18 sets of 30 (540 reps, one set of 30 after each work set of the above)
Finisher:
- Crossover Symmetry Iron Scap
- 60 KB Swings @ 70 (sets of 10 in between CS drills)
Warm Up:
- Crossover Symmetry Activation
- 60 KB Swings @ 70 (sets of 10 in between CS drills)
Strength Training:
Chin Ups (warm up to a heavy single, then 10 sets of 3-5):
- Warm Ups: 0x 5, 10x 4, 20x 3, 30x 2, 40x 1
- Work Sets: 0x 5, 5, 5, 4, 4, 4, 3, 3, 3, 3
Bar Dips (warm up to a heavy double, then 10 sets superset with CU's for twice the reps):
- Warm Ups: 0x 10, 10x 8, 20x 6, 30x 4, 40x 2
- Work Sets: 0x 10, 10, 10, 8, 8, 8, 6, 6, 6, 6
Arms Superset:
- Seated DB Curls with Fat Gripz @ 35: 12, 11, 11
- Elbows Out DB Ext. w/ Fat Gripz @ 35x 18, 17, 17
Jump Rope:
- 18 sets of 30 (540 reps, one set of 30 after each work set of the above)
Finisher:
- Crossover Symmetry Iron Scap
- 60 KB Swings @ 70 (sets of 10 in between CS drills)
7.28.2016
Thursday 7.28.16
Back off week...
Warm Up:
- Dynamic mobility drills
Strength Training:
Back Squats (heavy single, then 5x5 @ 65%):
- 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 275x 4, 315x 3, 365x 2, 405x 1, 275x 5, 5, 5, 5, 5
Power Snatch (1 each from the floor, touch and go, and from the hang):
- 45x 5, 95x 4, 135x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Standing Calf Raises (left, right, both):
- 8, 8, 8, 7, 7
KB Swings:
- 70x 1 sets of 10 after each lift above for 200 total reps
Finisher:
- None
Warm Up:
- Dynamic mobility drills
Strength Training:
Back Squats (heavy single, then 5x5 @ 65%):
- 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 275x 4, 315x 3, 365x 2, 405x 1, 275x 5, 5, 5, 5, 5
Power Snatch (1 each from the floor, touch and go, and from the hang):
- 45x 5, 95x 4, 135x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Standing Calf Raises (left, right, both):
- 8, 8, 8, 7, 7
KB Swings:
- 70x 1 sets of 10 after each lift above for 200 total reps
Finisher:
- None
Wednesday 7.27.16
Back off week...
Warm Up:
- Dynamic Mobility drills
- 3 rounds of 5 push ups and 5 deep squat holds
Strength Training:
Push Press (work up to heavy double, then 3x10):
- 45x 10, 95x 8, 135x 6, 185x 4, 225x 2, 145x 10, 10, 10
Lat Pull Downs (same grip as push presses):
- same sets/ reps as push press ending at 205x 10
Arnold Presses (seated, 10, 10, 10):
- 45x 10, 50x 10, 55x 10
BTN Lat Pull Downs (wide grip):
- 160x 10, 10, 10
Arms Superset:
- Hammer Curls with Fat Gripz @ 35x 11, 11, 10
- DB Overhead Extensions @ 75x 11, 11, 10
Finisher:
- 10 Push Ups, 20 KB Swings @ 53
- 9 Push Ups, 18 KB Swings
- 8 Push Ups, 16 KB Swings
- .......
- 1 Push Ups, 2 KB Swings
Time: Not timed, just went unbroken
Warm Up:
- Dynamic Mobility drills
- 3 rounds of 5 push ups and 5 deep squat holds
Strength Training:
Push Press (work up to heavy double, then 3x10):
- 45x 10, 95x 8, 135x 6, 185x 4, 225x 2, 145x 10, 10, 10
Lat Pull Downs (same grip as push presses):
- same sets/ reps as push press ending at 205x 10
Arnold Presses (seated, 10, 10, 10):
- 45x 10, 50x 10, 55x 10
BTN Lat Pull Downs (wide grip):
- 160x 10, 10, 10
Arms Superset:
- Hammer Curls with Fat Gripz @ 35x 11, 11, 10
- DB Overhead Extensions @ 75x 11, 11, 10
Finisher:
- 10 Push Ups, 20 KB Swings @ 53
- 9 Push Ups, 18 KB Swings
- 8 Push Ups, 16 KB Swings
- .......
- 1 Push Ups, 2 KB Swings
Time: Not timed, just went unbroken
7.23.2016
Saturday 7.23.16
Warm Up:
- Dynamic mobility for hips and hamstrings
Strength Training:
Sumo Deadlift (work up to a heavy single for the day, then 5x5 with a 3-second negative):
- 45x 10, 135x 8, 225x 6, 315x 4, 405x 2, 495x 1, 325x 5, 5, 5, 5, 5
Reverse Barbell Lunges (work up to a heavy single for the day, then 5x5):
- 45x10, 95x 8, 135x 6, 185x 4, 225x 2, 275x 1, 2185x 5, 5, 5, 5, 5
Donkey Calf Raises (5x10):
- 260x 10, 10, 9, 9, 9
Barbell Shrugs (Behind the Back, 5x 10):
- 320x 10, 10, 9, 9, 9
Accessory Work:
- Tabata KB Swings: 100 reps with 53 lbs (lowest was 12, highest was 13)
- Dynamic mobility for hips and hamstrings
Strength Training:
Sumo Deadlift (work up to a heavy single for the day, then 5x5 with a 3-second negative):
- 45x 10, 135x 8, 225x 6, 315x 4, 405x 2, 495x 1, 325x 5, 5, 5, 5, 5
Reverse Barbell Lunges (work up to a heavy single for the day, then 5x5):
- 45x10, 95x 8, 135x 6, 185x 4, 225x 2, 275x 1, 2185x 5, 5, 5, 5, 5
Donkey Calf Raises (5x10):
- 260x 10, 10, 9, 9, 9
Barbell Shrugs (Behind the Back, 5x 10):
- 320x 10, 10, 9, 9, 9
Accessory Work:
- Tabata KB Swings: 100 reps with 53 lbs (lowest was 12, highest was 13)
7.22.2016
Friday 7.22.16
Back off week...
Warm Up:
- Crossover Symmetry Activation
Strength Training:
Close Grip Bench Press (heavy single, then 3x 10 @ 65%):
- 45x 12, 95x 10, 135x 8, 185x 6, 225x 4, 275x 2, 315x 1, 205x 10, 10, 10
Barbell Row (heavy single, then 3x 10 @ 65%):
- 45x 12, 95x 10, 135x 8, 185x 6, 225x 4, 275x 2, 315x 1, 205x 10, 10, 10
Reverse Grip Bench Press (10, 10, 10):
- 135x 10, 185x 10, 205x 10
Barbell Row w/Supinated Grip (3x 10):
- 205x 10, 10, 10
Arms Superset (3x 10-12 on curls, and 1.5x the reps of extensions):
- Seated DB Curls w/Fat Gripz@ 35: 11, 11, 11
- Elbows Out DB Extensions w/ Fat Gripz@ 35: 17, 17, 17
Crossover Symmetry:
- 1 Round of Iron Scap
KB Swings:
- 300 reps (30 sets of 10, one set after each work set throughout)
Warm Up:
- Crossover Symmetry Activation
Strength Training:
Close Grip Bench Press (heavy single, then 3x 10 @ 65%):
- 45x 12, 95x 10, 135x 8, 185x 6, 225x 4, 275x 2, 315x 1, 205x 10, 10, 10
Barbell Row (heavy single, then 3x 10 @ 65%):
- 45x 12, 95x 10, 135x 8, 185x 6, 225x 4, 275x 2, 315x 1, 205x 10, 10, 10
Reverse Grip Bench Press (10, 10, 10):
- 135x 10, 185x 10, 205x 10
Barbell Row w/Supinated Grip (3x 10):
- 205x 10, 10, 10
Arms Superset (3x 10-12 on curls, and 1.5x the reps of extensions):
- Seated DB Curls w/Fat Gripz@ 35: 11, 11, 11
- Elbows Out DB Extensions w/ Fat Gripz@ 35: 17, 17, 17
Crossover Symmetry:
- 1 Round of Iron Scap
KB Swings:
- 300 reps (30 sets of 10, one set after each work set throughout)
7.21.2016
Thursday 7.21.16
Back off week...
Warm Up:
- Hip Circle glute activation
- Dynamic mobility for hips and lower back
Strength Training:
Front Squats (heavy single for the day, then 5x5 and 65% of the single):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 3, 315x 1, 205x 5, 5, 5, 5, 5
Barbell Shrugs (5x 10):
- 315x 10, 10, 10, 10, 10
Standing Calf Raises (5x 10, slow controlled movement):
- 10, 10, 10, 10, 10
KB Swings (paired with each set of all the other lifts):
- 70x 20, 18, 16, 14, 12, 6, 2, 10, 10, 10, 10, 10, 10, 10, 10, 10, 10, 10, 10, 10, 10, 10= 238 reps
Warm Up:
- Hip Circle glute activation
- Dynamic mobility for hips and lower back
Strength Training:
Front Squats (heavy single for the day, then 5x5 and 65% of the single):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 3, 315x 1, 205x 5, 5, 5, 5, 5
Barbell Shrugs (5x 10):
- 315x 10, 10, 10, 10, 10
Standing Calf Raises (5x 10, slow controlled movement):
- 10, 10, 10, 10, 10
KB Swings (paired with each set of all the other lifts):
- 70x 20, 18, 16, 14, 12, 6, 2, 10, 10, 10, 10, 10, 10, 10, 10, 10, 10, 10, 10, 10, 10, 10= 238 reps
7.16.2016
Saturday 7.16.16
Warm Up:
- Dynamic mobility for hips and hamstrings
- 46 Push Ups
Strength Training:
Sumo Deadlift (work up to 120%, then 3x3):
- 45x 10, 135x 8, 225x 6, 315x 4, 405x 2, 495x 1, 525x 1, 445x 3, 2, 2
Reverse Barbell Lunges (work up to 120%, then 3x5):
- 45x10, 95x 8, 135x 6, 185x 4, 225x 2, 258x 1, 215x 4, 4, 4
Donkey Calf Raises (5x10):
- 260x 10, 9, 9, 9, 9
Barbell Shrugs (Behind the Back, 5x 10):
- 320x 10, 9, 9, 9, 9
Accessory Work:
- KB Swings: 73 reps unbroken with 53 lbs
- Dynamic mobility for hips and hamstrings
- 46 Push Ups
Strength Training:
Sumo Deadlift (work up to 120%, then 3x3):
- 45x 10, 135x 8, 225x 6, 315x 4, 405x 2, 495x 1, 525x 1, 445x 3, 2, 2
Reverse Barbell Lunges (work up to 120%, then 3x5):
- 45x10, 95x 8, 135x 6, 185x 4, 225x 2, 258x 1, 215x 4, 4, 4
Donkey Calf Raises (5x10):
- 260x 10, 9, 9, 9, 9
Barbell Shrugs (Behind the Back, 5x 10):
- 320x 10, 9, 9, 9, 9
Accessory Work:
- KB Swings: 73 reps unbroken with 53 lbs
Friday 7.15.16
Warm Up:
- Crossover Symmetry Activation
- 6 KB Swings @ 70 lbs
Strength Training:
Close Grip Bench Press (4x4):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1, 262.5x 4, 4, 3, 3
Barbell Row (4x4):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1, 262.5x 4, 4, 3, 3
Slingshot Bench Press (4x8):
- 262.5x 8, 8, 7, 7
Barbell Row w/Supinated Grip (4x8):
- 225x 8, 8, 7, 7
Arms Superset (3x 10-12):
- Seated DB Curls w/Fat Gripz@ 35: 11, 11, 10
- Elbows Out DB Extensions w/ Fat Gripz@ 35: 17, 17, 15 (1.5 x the reps of curls)
Crossover Symmetry:
- 1 Round of Iron Scap
- 45 Push Ups
- Crossover Symmetry Activation
- 6 KB Swings @ 70 lbs
Strength Training:
Close Grip Bench Press (4x4):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1, 262.5x 4, 4, 3, 3
Barbell Row (4x4):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1, 262.5x 4, 4, 3, 3
Slingshot Bench Press (4x8):
- 262.5x 8, 8, 7, 7
Barbell Row w/Supinated Grip (4x8):
- 225x 8, 8, 7, 7
Arms Superset (3x 10-12):
- Seated DB Curls w/Fat Gripz@ 35: 11, 11, 10
- Elbows Out DB Extensions w/ Fat Gripz@ 35: 17, 17, 15 (1.5 x the reps of curls)
Crossover Symmetry:
- 1 Round of Iron Scap
- 45 Push Ups
7.14.2016
Thursday 7.14.16
Warm Up:
- Hip Circle warm up
- 44 Push Ups
Strength Training:
Power Cleans/ Clean Pulls:
- 45x 5/0, 95x 4/1, 135x 3/2, 185x 2/3, 225x 1/4, 275x 0/5
Clean Pulls (work up to a heavy single, then 3x3):
- 315x 4, 365x 3, 405x 2, 455x 1, 495x 1, 445x 2, 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 3, 3, 3 (285 next week)
Clean Shrugs (3x 10):
- 445x 9, 9, 9
Standing Calf Raises (5x 1:00):
- 0x 1:05, 1:00, 1:00, 1:00, 1:00
KB Swings:
- 55 reps unbroken at 70 lbs
- Hip Circle warm up
- 44 Push Ups
Strength Training:
Power Cleans/ Clean Pulls:
- 45x 5/0, 95x 4/1, 135x 3/2, 185x 2/3, 225x 1/4, 275x 0/5
Clean Pulls (work up to a heavy single, then 3x3):
- 315x 4, 365x 3, 405x 2, 455x 1, 495x 1, 445x 2, 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 3, 3, 3 (285 next week)
Clean Shrugs (3x 10):
- 445x 9, 9, 9
Standing Calf Raises (5x 1:00):
- 0x 1:05, 1:00, 1:00, 1:00, 1:00
KB Swings:
- 55 reps unbroken at 70 lbs
7.13.2016
Wednesday 7.13.16
Warm Up:
- Crossover Symmetry Activation
- 55 KB Swings @ 70 lbs
Strength Training:
Weighted Chin Ups (heavy single, then 4x4):
- 0x 5, 15x 4, 30x 3, 45x 2, 60x 1, 45x 3, 3, 3, 3
Weighted Ring Dips (heavy single, then 4x4):
- 0x 5, 15x 4, 30x 3, 45x 2, 60x 1, 45x 3, 3, 3, 3
Parallel Grip Chin Ups (4x8):
- 0x 7, 7, 7, 6
Bar Dips (4x8, 3-second negative):
- 0x 7, 7, 7, 6
Arms Superset (with Crossover Symmetry Cords and Fat Gripz):
- Curls with Orange Cord: 10, 10, 10
- Skull Crushers with Orange Cord: 10, 10, 10
Crossover Symmetry:
- 1 Round of Iron Scap
- 43 Push Ups
- Crossover Symmetry Activation
- 55 KB Swings @ 70 lbs
Strength Training:
Weighted Chin Ups (heavy single, then 4x4):
- 0x 5, 15x 4, 30x 3, 45x 2, 60x 1, 45x 3, 3, 3, 3
Weighted Ring Dips (heavy single, then 4x4):
- 0x 5, 15x 4, 30x 3, 45x 2, 60x 1, 45x 3, 3, 3, 3
Parallel Grip Chin Ups (4x8):
- 0x 7, 7, 7, 6
Bar Dips (4x8, 3-second negative):
- 0x 7, 7, 7, 6
Arms Superset (with Crossover Symmetry Cords and Fat Gripz):
- Curls with Orange Cord: 10, 10, 10
- Skull Crushers with Orange Cord: 10, 10, 10
Crossover Symmetry:
- 1 Round of Iron Scap
- 43 Push Ups
7.12.2016
Tuesday 7.12.16
Warm Up:
- Dynamic Hip and Shoulder mobility
- 42 Push Ups
Strength Training:
Power Snatches/ Snatch Pulls:
- 45x 4/4, 95x 3/4, 135x 2/4, 185x 1/4
Snatch Pulls (Warm up to 120%, then 3x3):
- 225x 4, 275x 3, 315x 2, 365x 1, 300x 3, 3, 3
Back Squats (warm up to 120%, then 3x3):
- 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 275x 4, 315x 3, 365x 2, 405x 1, 411x 1, 345x 3, 3, 3
Standing Calf Raises (5 sets of Left/ Right/ Both):
- 0x 8's, 8's, 7's, 7's, 7's
KB Swings:
- 55 reps @ 70 lbs
- Dynamic Hip and Shoulder mobility
- 42 Push Ups
Strength Training:
Power Snatches/ Snatch Pulls:
- 45x 4/4, 95x 3/4, 135x 2/4, 185x 1/4
Snatch Pulls (Warm up to 120%, then 3x3):
- 225x 4, 275x 3, 315x 2, 365x 1, 300x 3, 3, 3
Back Squats (warm up to 120%, then 3x3):
- 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 275x 4, 315x 3, 365x 2, 405x 1, 411x 1, 345x 3, 3, 3
Standing Calf Raises (5 sets of Left/ Right/ Both):
- 0x 8's, 8's, 7's, 7's, 7's
KB Swings:
- 55 reps @ 70 lbs
7.11.2016
Monday 7.11.16
Warm Up:
- Dynamic mobility for shoulders, back, and hips
Strength Training:
Push Press (Work up to 120%, then 5x3):
- 45x 10, 95x 8, 135x 6, 185x 4, 225x 2, 265x 1, 230x 3, 3, 3, 2, 2
Weighted Pull Ups (work up to 120%, then 5x3):
- 0x6, 15x 5, 25x 4, 35x 3, 45x 2, 60x 1, 45x 3, 3, 3, 2, 2
1-Arm KB Press (4x8):
- 53x 8, 8, 7, 7
- KB Swings @ 70: 8, 8, 7, 7
Lat Pulldown (wide grip, 4x8):
- Skipped due to working out at home
Arms Superset:
- Hammer Curls @30x 11, 10, 10 (fat gripz, 3-second negatives)
- Push Ups x 11, 10, 10 (3-second negatives)
Accessory Work:
- 1 Round of Iron Scap
- Dynamic mobility for shoulders, back, and hips
Strength Training:
Push Press (Work up to 120%, then 5x3):
- 45x 10, 95x 8, 135x 6, 185x 4, 225x 2, 265x 1, 230x 3, 3, 3, 2, 2
Weighted Pull Ups (work up to 120%, then 5x3):
- 0x6, 15x 5, 25x 4, 35x 3, 45x 2, 60x 1, 45x 3, 3, 3, 2, 2
1-Arm KB Press (4x8):
- 53x 8, 8, 7, 7
- KB Swings @ 70: 8, 8, 7, 7
Lat Pulldown (wide grip, 4x8):
- Skipped due to working out at home
Arms Superset:
- Hammer Curls @30x 11, 10, 10 (fat gripz, 3-second negatives)
- Push Ups x 11, 10, 10 (3-second negatives)
Accessory Work:
- 1 Round of Iron Scap
Saturday 7.09.16
Warm Up:
- Dynamic mobility for hips and hamstrings
- 39 Push Ups
Strength Training:
Sumo Deadlift (work up to 120%, then 3x3):
- 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 520x 1, 445x 2, 2, 2
Reverse Barbell Lunges (work up to 120%, then 3x5):
- 45x6, 95x 5, 135x 4, 185x 3, 225x 2, 252x 1, 210x 5, 5, 5
Donkey Calf Raises (5x10):
- 260x 9, 9, 9, 9, 9
Barbell Shrugs (Behind the Back, 5x 10):
- 320x 9, 9, 9, 9, 9
Accessory Work:
- KB Swings: 70 reps unbroken with 53 lbs
- Dynamic mobility for hips and hamstrings
- 39 Push Ups
Strength Training:
Sumo Deadlift (work up to 120%, then 3x3):
- 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 520x 1, 445x 2, 2, 2
Reverse Barbell Lunges (work up to 120%, then 3x5):
- 45x6, 95x 5, 135x 4, 185x 3, 225x 2, 252x 1, 210x 5, 5, 5
Donkey Calf Raises (5x10):
- 260x 9, 9, 9, 9, 9
Barbell Shrugs (Behind the Back, 5x 10):
- 320x 9, 9, 9, 9, 9
Accessory Work:
- KB Swings: 70 reps unbroken with 53 lbs
7.08.2016
Friday 7.08.16
Warm Up:
- Crossover Symmetry Activation
- 38 Push Ups (done in 6 sets in between CS drills)
- 60 KB Swings @ 70 lbs (done in 6 sets in between CS drills)
Strength Training:
Close Grip Bench Press (4x4):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1, 262.5x 4, 3, 3, 3
Barbell Row (4x4):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1, 262.5x 4, 3, 3, 3
Slingshot Bench Press (4x8):
- 262.5x 8, 7, 7, 7
Barbell Row w/Supinated Grip (4x8):
- 225x 8, 7, 7, 7
Arms Superset (3x 10-12):
- Seated DB Curls w/Fat Gripz@ 35: 11, 10, 10
- Elbows Out DB Extensions w/ Fat Gripz@ 35: 17, 15, 15 (1.5 x the reps of curls)
Crossover Symmetry:
- 1 Round of Iron Scap
- Crossover Symmetry Activation
- 38 Push Ups (done in 6 sets in between CS drills)
- 60 KB Swings @ 70 lbs (done in 6 sets in between CS drills)
Strength Training:
Close Grip Bench Press (4x4):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1, 262.5x 4, 3, 3, 3
Barbell Row (4x4):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1, 262.5x 4, 3, 3, 3
Slingshot Bench Press (4x8):
- 262.5x 8, 7, 7, 7
Barbell Row w/Supinated Grip (4x8):
- 225x 8, 7, 7, 7
Arms Superset (3x 10-12):
- Seated DB Curls w/Fat Gripz@ 35: 11, 10, 10
- Elbows Out DB Extensions w/ Fat Gripz@ 35: 17, 15, 15 (1.5 x the reps of curls)
Crossover Symmetry:
- 1 Round of Iron Scap
7.07.2016
Thursday 7.07.16
Warm Up:
- Hip Circle warm up
- 37 Push Ups
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 a heavy single, then 3x3):
- 315x 3, 405x 2, 495x 1, 440x 3, 3, 3 (445 next week)
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 3, 3, 2
Clean Shrugs (3x 10):
- 440x 10, 10, 10 (445 next week)
Standing Calf Raises (5x 1:00):
- 0x 5x 1:00 sets
KB Swings:
- 50 reps unbroken at 70 lbs
- Hip Circle warm up
- 37 Push Ups
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 a heavy single, then 3x3):
- 315x 3, 405x 2, 495x 1, 440x 3, 3, 3 (445 next week)
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 3, 3, 2
Clean Shrugs (3x 10):
- 440x 10, 10, 10 (445 next week)
Standing Calf Raises (5x 1:00):
- 0x 5x 1:00 sets
KB Swings:
- 50 reps unbroken at 70 lbs
7.06.2016
Wednesday 7.06.16
Warm Up:
- Crossover Symmetry Activation
- 36 Push Ups
- 50 KB Swings @ 70 lbs
Strength Training:
Weighted Chin Ups (heavy single, then 4x4):
- 0x 5, 25x 4, 35x 3, 45x 2, 55x 1, 45x 3, 3, 3, 2
Weighted Ring Dips (heavy single, then 4x4):
- 0x 5, 25x 4, 35x 3, 45x 2, 55x 1, 45x 3, 3, 3, 2
Parallel Grip Chin Ups (4x8):
- 0x 7, 7, 7 (ran out of time)
Bar Dips (4x8, 3-second negative):
- 0x 7, 7, 7 (ran out of time)
Arms Superset (3x 12):
- with CS cords (ran out of time)
Crossover Symmetry:
- Ran out of time
- Crossover Symmetry Activation
- 36 Push Ups
- 50 KB Swings @ 70 lbs
Strength Training:
Weighted Chin Ups (heavy single, then 4x4):
- 0x 5, 25x 4, 35x 3, 45x 2, 55x 1, 45x 3, 3, 3, 2
Weighted Ring Dips (heavy single, then 4x4):
- 0x 5, 25x 4, 35x 3, 45x 2, 55x 1, 45x 3, 3, 3, 2
Parallel Grip Chin Ups (4x8):
- 0x 7, 7, 7 (ran out of time)
Bar Dips (4x8, 3-second negative):
- 0x 7, 7, 7 (ran out of time)
Arms Superset (3x 12):
- with CS cords (ran out of time)
Crossover Symmetry:
- Ran out of time
7.05.2016
Tuesday 7.05.16
Warm Up:
- Hip Circle Glute Activation
- 35 Push Ups
Strength Training:
Power Snatches/ Snatch Pulls:
- 45x 5/0, 95x 4/1, 135x 3/2, 185x 2/3, 225x 0/5
Snatch Pulls (Warm up to 120%, then 3x3):
- 275x 4, 315x 2, 360x 1, 300x 3, 2, 2
Back Squats (warm up to 120%, then 3x3):
- 45x 10, 95x 8, 135x 6, 185x 4, 225x 2, 275x 1, 315x 1, 365x 1, 405x 1, 414x 1, 345x 3, 3, 2
Standing Calf Raises (5 sets of Left/ Right/ Both):
- 0x 8's, 7's, 7's, 7's, 7's
KB Swings:
- 50 reps @ 70 lbs
- Hip Circle Glute Activation
- 35 Push Ups
Strength Training:
Power Snatches/ Snatch Pulls:
- 45x 5/0, 95x 4/1, 135x 3/2, 185x 2/3, 225x 0/5
Snatch Pulls (Warm up to 120%, then 3x3):
- 275x 4, 315x 2, 360x 1, 300x 3, 2, 2
Back Squats (warm up to 120%, then 3x3):
- 45x 10, 95x 8, 135x 6, 185x 4, 225x 2, 275x 1, 315x 1, 365x 1, 405x 1, 414x 1, 345x 3, 3, 2
Standing Calf Raises (5 sets of Left/ Right/ Both):
- 0x 8's, 7's, 7's, 7's, 7's
KB Swings:
- 50 reps @ 70 lbs
Monday 7.04.16
Warm Up:
- Dynamic mobility for shoulders, back, and hips
- Crossover Symmetry Activation
Strength Training:
Push Press (Work up to 120%, then 5x3):
- 80x 9, 130x 7, 170x 5, 220x 3, 260x 1, 230x 3, 3, 2, 2, 2
Weighted Pull Ups (work up to 120%, then 5x3):
- 0x5, 25x 4, 35x 3, 45x 2, 55x 1, 45x 3, 3, 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 12, 11, 11 (3-second negatives)
Accessory Work:
- 1 Round of Iron Scap
- 50 KB Swings @ 70 lbs
- Dynamic mobility for shoulders, back, and hips
- Crossover Symmetry Activation
Strength Training:
Push Press (Work up to 120%, then 5x3):
- 80x 9, 130x 7, 170x 5, 220x 3, 260x 1, 230x 3, 3, 2, 2, 2
Weighted Pull Ups (work up to 120%, then 5x3):
- 0x5, 25x 4, 35x 3, 45x 2, 55x 1, 45x 3, 3, 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 12, 11, 11 (3-second negatives)
Accessory Work:
- 1 Round of Iron Scap
- 50 KB Swings @ 70 lbs
7.02.2016
Saturday 7.02.16
Warm Up:
- Dynamic mobility for hips and hamstrings
Strength Training:
Sumo Deadlift (work up to 120%, then 3x3):
- 135x 10, 185x 8, 225x 6, 275x 4, 315x 2, 365x 1, 405x 1, 455x 1, 495x 1, 515x 1, 440x 3, 3, 3
Reverse Barbell Lunges (work up to 120%, then 3x5):
- 45x6, 95x 5, 135x 4, 185x 3, 225x 2, 252x 1, 210x 5, 5, 4
Donkey Calf Raises (5x10):
- 240x 10, 10, 10, 10, 10
Barbell Shrugs (Behind the Back, 5x 10):
- 315x 10, 10, 10, 10, 10
Accessory Work:
- KB Swings: 68 reps unbroken with 53 lbs
- Push Ups: 32 reps
- Dynamic mobility for hips and hamstrings
Strength Training:
Sumo Deadlift (work up to 120%, then 3x3):
- 135x 10, 185x 8, 225x 6, 275x 4, 315x 2, 365x 1, 405x 1, 455x 1, 495x 1, 515x 1, 440x 3, 3, 3
Reverse Barbell Lunges (work up to 120%, then 3x5):
- 45x6, 95x 5, 135x 4, 185x 3, 225x 2, 252x 1, 210x 5, 5, 4
Donkey Calf Raises (5x10):
- 240x 10, 10, 10, 10, 10
Barbell Shrugs (Behind the Back, 5x 10):
- 315x 10, 10, 10, 10, 10
Accessory Work:
- KB Swings: 68 reps unbroken with 53 lbs
- Push Ups: 32 reps
7.01.2016
Friday 7.01.16
Warm Up:
- Dynamic shoulder mobility drills
Strength Training:
Close Grip Bench Press (4x4):
- 45x 12, 95x 10 135x 8, 185x 6, 225x 4, 275x 2, 315x 1, 262.5x 3, 3, 3, 3
Barbell Row (4x4):
- 45x 12, 95x 10 135x 8, 185x 6, 225x 4, 275x 2, 315x 1, 262.5x 3, 3, 3, 3
Slingshot Bench Press (4x8):
- 262.5x 7, 7, 7, 7
Barbell Row w/Supinated Grip (4x8):
- 225x 7, 7, 7, 7
Arms Superset (3x 10-12):
- Seated DB Curls w/Fat Gripz@ 35: 10, 10, 10
- Elbows Out DB Extensions w/ Fat Gripz@ 35: 15, 15, 15 (1.5 x the reps of curls)
Accessory Work:
- Crossover Symmetry Iron Scap
- 31 Push Ups (3-second negatives, sets of 5-6)
- 68 KB Swings @53 unbroken
- Dynamic shoulder mobility drills
Strength Training:
Close Grip Bench Press (4x4):
- 45x 12, 95x 10 135x 8, 185x 6, 225x 4, 275x 2, 315x 1, 262.5x 3, 3, 3, 3
Barbell Row (4x4):
- 45x 12, 95x 10 135x 8, 185x 6, 225x 4, 275x 2, 315x 1, 262.5x 3, 3, 3, 3
Slingshot Bench Press (4x8):
- 262.5x 7, 7, 7, 7
Barbell Row w/Supinated Grip (4x8):
- 225x 7, 7, 7, 7
Arms Superset (3x 10-12):
- Seated DB Curls w/Fat Gripz@ 35: 10, 10, 10
- Elbows Out DB Extensions w/ Fat Gripz@ 35: 15, 15, 15 (1.5 x the reps of curls)
Accessory Work:
- Crossover Symmetry Iron Scap
- 31 Push Ups (3-second negatives, sets of 5-6)
- 68 KB Swings @53 unbroken
Subscribe to:
Posts (Atom)