Wednesday 8.31.16

Warm Up:
- Crossover Symmetry Activation
- KB Swings

Strength Training:
Weighted Parallel Grip Chin Ups (4x4):
- 0x 5, 20x 4, 35x 3, 50x 2, 65x 1, 47.5x 4, 3, 3, 3

Weighted Ring Dips (4x4):
- 0x 5, 20x 4, 35x 3, 50x 2, 65x 1, 47.5x 4, 3, 3, 3

Chin Ups (4x8):
- 0x 8, 8, 8, 8 (5 next week)

Bar Dips (4x8):
- 25x 8, 8, 8, 8 (30 next week)

Arm Recovery (3x 12):
- Hammer Curls w/ Fat Gripz: 35x 12, 12, 11
- CS Band Overhead Extensions:  Orange Band x 12, 12, 11

KB Swings:
- 252 reps (2 sets of 11 and 23 sets of 10)

Crossover Symmetry:
- 1 Round of Iron Scap

Tuesday 8.30.16

Warm Up:
- Hip Circle
- Jump Rope

Strength Training:
Power Snatch (3x3):
- 45x 5, 95x 4, 135x 3, 185x 2, 225x 0, 157.5x 2, 2, 2

Snatch High Pulls (3x4):
- 227.5x 3, 3, 3

Snatch Deadlifts (3x5):
- 317.5x 4, 4, 4

Paused Back Squats (3-second pause for 3x3):
- 45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 275x 2, 2, 2

Jump Rope:
- 1285 singles (7 sets of 55 and 18 sets of 50)

Monday 8.29.16

Warm Up:
- Crossover Symmetry Activation
- KB Swings

Strength Training:
Push Press (4x4):
- 45x 5, 95x 4, 135x 3, 185x 2, 225x 1, 227.5x 4, 3, 3, 3

Weighted Ring Pull Ups:
- 0x 5, 15x 4, 30x 3, 45x 2, 60x 1, 47.5x 4, 3, 3, 3

1-Arm KB Press (4x8):
- 70x 8, 7, 7, 7

Ring Rows (4x8):
- 0x 8, 7, 7, 7

Arms Superset (3x12):
- Skull Crushers @ 95 with Fat Gripz:  10, 10, 10
- Barbell Curls @ 95 with Fat Gripz: 10, 10, 10

KB Swings:
- 251 reps @ 70 (1 set of 11 and 24 sets of 10)

Crossover Symmetry:
- 1 Round of Iron Scap

Sunday 8.28.16

Rest day.

Saturday 8.27.16

Warm Up:
- Hip Circle
- Jump Rope

Strength Training:
Sumo Deadlifts (3x3):
- Warm Ups:  45x 11, 95x 10, 135x 9, 185x 8, 225x 7, 275x 6, 315x 5, 365x 4, 405x 3, 455x 2, 495x1
- Work Sets:  440x 3, 3, 3 (445 next week)

Barbell Shrugs Behind the Back (5x 10):
- 325x 10, 10, 9, 9, 9

Reverse Barbell Lunges (3x5):
- 45x 6, 95x 5, 135x 4, 185x 3, 225x 2, 265x 1, 215x 5, 5, 4

Jump Rope:
- 1580 singles (6 sets of 55 and 25 sets of 50 done throughout the workout)

Friday 8.26.16

Warm Up:
- Crossover Symmetry Activation
- KB Swings

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, 4, 3

Barbell Row (4x4):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1, 262.5x 4, 4, 4, 3

Slingshot Bench Press (4x8):
- 262.5x 8, 8, 8, 7

Supinated Grip Barbell Row (4x8):
- 225x 8, 8, 8, 7

Arms Superset (3x 12):
- Elbows Out DB Extensions:  50x 11, 10, 10
- DB Curls w/ Fat Gripz:  40x 11, 10, 10

KB Swings:
- 250 reps @ 70 lbs (25 sets of 10 throughout the workout)

Crossover Symmetry:
- Skipped due to time

Wednesday 8.24.16

Rest day.

Thursday 8.25.16

Warm Up:
- Hip Circle
- Jump Rope

Strength Training:
Clean High Pulls/ Deadlifts:
- 45x 6/5, 95x 5/5, 135x 4/5, 185x 3/5, 225x 2/5, 275x 1/5

Deadlifts (3x3):
- 315x 5, 365x 4, 405x 3, 455x 2, 495x 1, 440x 3, 3, 3 (445 next week)

Hang Clean Pulls (3x5):
- 440x 5, 5, 5 (445 next week)

Front Squats (3x3):
- 45x 5, 95x 5, 135x 5, 185x 3, 225x 3, 275x 1, 315x 1, 265x 1, 1, 1 (sore knee)

Jump Rope:
- 1275 singles (5 sets of 55 and 20 sets of 50)

Tuesday 8.23.16

Warm Up:
- Crossover Symmetry Activation
- KB Swings

Strength Training:
Weighted Parallel Grip Chin Ups (4x4):
- 0x 5, 15x 4, 30x 3, 45x 2, 60x 1, 45x 4, 4, 4, 4 (47.5 next week)

Weighted Ring Dips (4x4):
- 0x 5, 15x 4, 30x 3, 45x 2, 60x 1, 45x 4, 4, 4, 4 (47.5 next week)

Chin Ups (4x8):
- 0x 8, 8, 8, 7

Bar Dips (4x8):
- 25x 8, 8, 8, 7

Arm Recovery (3x 12):
- Low CS Band Curls:  12, 12, 12 (orange cord)
- Low CS Band Skull Crushers:  12, 12, 12 (orange cord)

KB Swings:
- 250 reps (sets of 10 throughout the workout)

Monday 8.22.16

Warm Up:
- Hip Circle
- Jump Rope

Strength Training:
Power Snatch (3x3):
- 45x 5, 95x 4, 135x 3, 185x 2, 225x 0, 155x 3, 3, 3 (157.5 next week)

Snatch High Pulls (3x4):
- 225x 4, 4, 4 (227.5 next week)

Snatch Deadlifts (3x5):
- 315x 5, 5, 5 (317.5 next week)

Back Squats (3x3):
- 45x 9, 135x 7, 225x 5, 315x 3, 405x 1, 340x 3, 3, 2

Jump Rope:
- 1270 singles (4 sets of 55 and 21 sets of 50, done in between sets of lifting)

Finisher:
- None

Sunday 8.21.16

Warm Up:
- Dynamic mobility drills

Strength Training:
Push Press (4x4):
- 45x 6, 95x 5, 135x 4, 185x 3, 225x 2, 275x 1, 225x 4, 4, 4, 4 (227.5 next week)

Weighted Ring Pull Ups:
- 0x 5, 15x 4, 30x 3, 45x 2, 60x 1, 45x 4, 4, 4, 4 (47.5 next week)

1-Arm KB Press and KB Hammer Curls:
- Press @ 53x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Hammer Curls @ 35x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

KB Swings:
- 252 reps @ 70

Finisher:
- None

Saturday 8.20.16

Warm Up:
- Hip Circle
- Jump Rope

Strength Training:
Sumo Deadlifts (3x3):
- Warm Ups:  45x 11, 95x 10, 135x 9, 185x 8, 225x 7, 275x 6, 315x 5, 365x 4, 405x 3, 455x 2, 495x1
- Work Sets:  440x 3, 3, 2

Barbell Shrugs Behind the Back (5x 10):
- 325x 10, 9, 9, 9, 9

Reverse Barbell Lunges (3x5):
- 45x 6, 95x 5, 135x 4, 185x 3, 225x 2, 275x 1, 215x 5, 4, 4

Jump Rope:
- 1565 singles (3 sets of 55 and 28 sets of 50 done throughout the workout)

Friday 8.19.16

Warm Up:
- Crossover Symmetry Activation
- KB Swings

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

Supinated Grip Barbell Row (4x8):
- 225x 8, 8, 7, 7

Arms Superset (3x 12):
- Elbows Out DB Extensions w/ Fat Gripz:  50x 10, 10, 10
- Seated DB Curls w/ Fat Gripz:  40x 10, 10, 10

KB Swings:
- 250 reps @ 70 lbs (25 sets of 10 throughout the workout)

Crossover Symmetry:
- 1 round of Iron Scap

Thursday 8.18.16

Warm Up:
- Hip Circle
- Jump Rope

Strength Training:
Clean High Pulls (3x3):
- 45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 275x 3, 3, 2

Deadlifts (3x3):
- 315x 3, 405x 2, 495x 1, 440x 3, 3, 1

Hang Clean Pulls (3x5):
- 440x 5, 5, 4

Front Squats (3x3):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1, 265x 3, 3, 2

Jump Rope:
- 1160 singles (2 sets of 55 and 21 sets of 50)

Wednesday 8.17.16

Warm Up:
- Crossover Symmetry Activation
- KB Swings

Strength Training:
Weighted Parallel Grip Chin Ups (4x4):
- 0x 5, 15x 4, 30x 3, 45x 2, 60x 1, 45x 4, 4, 3, 3

Weighted Ring Dips (4x4):
- 0x 5, 15x 4, 30x 3, 45x 2, 60x 1, 45x 4, 4, 3, 3

Chin Ups (4x8):
- 0x 8, 8, 7, 7

Bar Dips (4x8):
- 25x 8, 8, 7, 7

Crossover Symmetry:
- 1 Round of Iron Scap

KB Swings:
- 270 reps (27 sets of 10 @ 70 lbs)

Tuesday 8.16.16

Warm Up:
- Hip Circle
- Jump Rope

Strength Training:
Power Snatch (3x3):
- 45x 5, 95x 4, 135x 3, 185x 2, 225x 0, 155x 3, 3, 2

Snatch High Pulls (3x4):
- 225x 4, 4, 3

Snatch Deadlifts (3x5):
- 315x 5, 5, 4

Back Squats (3x3):
- 45x 9, 135x 7, 225x 5, 315x 3, 405x 1, 340x 3, 2, 2

Jump Rope:
- 1255 singles (1 sets of 55 and 24 sets of 50, done in between sets of lifting)

Finisher:
- None

Monday 8.15.16

Warm Up:
- Dynamic mobility drills

Strength Training:
Push Press (4x4):
- 95x 5, 135x 4, 185x 3, 225x 2, 275x 1 (PR), 225x 4, 4, 4, 3

Weighted Pull Ups:
- 0x 5, 15x 4, 30x 3, 45x 2, 60x 1, 45x 4, 4, 4, 3

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

Lat Pull Downs (4x 8):
- 205x 8, 8, 7, 7

Arms Superset:
- Overhead DB Extensions:  80x 12, 11, 11
- Hammer Curls with Fat Gripsz:  35x 12, 11, 11

Finisher:
- None

Sunday 8.14.16

Rest day.

Saturday 8.13.16

Warm Up:
- Hip Circle
- KB Swings

Strength Training:
Sumo Deadlifts (3x3):
- Warm Ups with Green Band: 135x 5, 225x 4, 315x 3, 405x 2, 495x 1
- Work Sets:  440x 3, 2, 2

Barbell Shrugs behind the back (5x10):
- 320x 10, 10, 10, 10, 10 (325 next week)

Push Ups:
- 130 reps (13 sets of 10, in between sets of the above)

Overhead DB Extensions (3x12):
-80x 10, 10, 10

KB Swings:
- 270 reps @ 50 lbs (a set of 15 after each lift all way through)

Finisher:
- None

Friday 8.12.16

Warm Up:
- Hip Circle Glute Activation
- Jump Rope

Strength Training:
Back Squats (3x3):
- 45x 9, 135x 7, 225x 5, 315x 3, 405x 1, 340x 2, 2, 2

Weighted Parallel Grip Chin Ups (4x4):
- 0x 5, 15x 4, 30x 3, 45x 2, 60x 1, 45x 4, 4, 3, 3

Front Squats (3x3):
- 135x 5, 225x 4, 265x 3, 2, 2

Barbell Row (3x 8):
- 135x 10, 185x 9, 225x 8, 8, 8

Bulgarian Split Squats (3x12):
- 0x 12, 12, 12

DB Curls (3x12, standing with Fat Gripz):
- 35x 12, 12, 12

Jump Rope:
- 1000 singles (20 sets of 50 in between lifting sets)

Finisher:
- None

Thursday 8.11.16

Make up day...

Warm Up:
- Crossover Symmetry Activation
- KB Swings

Strength Training:
Power Snatch (3x3):
- 45x 5, 95x 4, 135x 3, 185x 2, 225x 0, 155x 3, 2, 2

Bench Press (4x4):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1, 262.5x 4, 3, 3, 3

Deadlift (3x3):
- 225x 4, 315x 3, 405x 2, 495x 1, 440x 3, 2, 2

Weighted Dips (4x8):
- 25x 8, 8, 7, 7

Barbell Power Shrugs (3x 10):
- 440x 10, 9, 9

Elbows Out DB Extensions (3x12):
- 45x 12, 12, 12

KB Swings:
- 250 reps @ 70 lbs (sets of 10 in between the above sets)

Finisher:
- None

Wednesday 8.10.16

Unplanned rest day.

Tuesday 8.09.16

Unplanned rest day.

Monday 8.08.16

Warm Up:
- Crossover Symmetry Activation
- KB Swings

Strength Training:
Push Press (4x4):
- 45x 6, 95x 5, 135x 4, 185x 3, 225x 2, 275x 0, 225x 4, 4, 3, 3

Weighted Pull Ups:
- 0x 6, 15x 5, 25x 4, 35x 3, 45x 2, 60x 1, 45x 4, 4, 3, 3

Arms Circuit:
10-9-8-7-6-5-4-3-2-1 reps of:
- Hammer Curl with Fat Gripz @ 30 lbs
- Push Ups with slow negative

KB Swings:
- 270 reps @ 70 lbs (sets of 10 in between sets of the above)

Finisher:
- None

Sunday 8.07.16

Rest day.

Saturday 8.06.16

Warm Up:
- Dynamic mobility for hips and hamstrings

Strength Training:
Sumo Deadlift (3x3):
- 135x 5, 225x 4, 315x 3, 405x 2, 495x 1, 435x 3, 3, 3 (440 next week)

Reverse Barbell Lunges (3x5):
- 45x10, 95x 8, 135x 6, 185x 4, 225x 2, 275x 1, 215x 4, 4, 4

Barbell Shrugs (Behind the Back, 5x 10):
- 320x 10, 10, 10, 10, 9

Jump Rope:
- 990 jumps (a set of 45 after each set of the above)

Finisher:
- None

Friday 8.05.16

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Close Grip Bench Press (4x4):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 315x 1, 262.5x 3, 3, 3, 3

Barbell Row (4x4):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 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:  12, 12, 11
- Elbows Out DB Extensions w/ Fat Gripz@ 35:  18, 18, 17

KB Swings:
- 250 reps @ 70 lbs (25 sets of 10 in between sets of the above)

Crossover Symmetry:
- 1 Round of  Iron Scap

Thursday 8.04.16

Warm Up:
- Hip Circle Glute activation
- Jump Rope

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

Deadlifts (3x3):
- 135x 5, 225x 4, 315x 3, 405x 2, 495x 1, 435x 3, 3, 3 (440 next week)

Barbell Power Shrugs (3x 10):
- 435x 10, 10, 10 (440 next week)

Jump Rope:
- 21 sets of 40 (840 total)

Finisher:
- Skipped due to time

Wednesday 8.03.16

Warm Up:
- Crossover Symmetry Activation
- KB Swings

Strength Training:
Weighted Parallel Grip Chin Ups (4x4):
- 0x 5, 15x 4, 30x 3, 45x 2, 60x 1, 45x 4, 3, 3, 3

Weighted Ring Dips (4x4):
- 0x 5, 15x 4, 30x 3, 45x 2, 60x 1, 45x 4, 3, 3, 3

Chin Ups (4x8):
- 0x 8, 7, 7, 7

Bar Dips (4x8):
- 25x 8, 7, 7, 7

Crossover Symmetry:
- 1 Round of Iron Scap

KB Swings:
- 70x 40 sets of 10 (one set after each lift)

Finisher:
- None

Tuesday 8.02.16

Warm Up:
- Hip Circle Glute Activation
- Band Shoulder Pass Throughs
- Jump Rope

Strength Training:
Power Snatch (3x3):
- 45x 5, 95x 4, 135x 3, 185x 2, 225x 0, 155x 3, 2, 2

Back Squat (3x3):
- 45x 9, 135x 7, 225x 5, 315x 3, 405x 1, 335x 3, 3, 3 (340 next week)

Snatch High Pull (3x4):
- 225x 4, 3, 3

Bulgarian Split Squat (3x8):
- 10's x 8, 6, 6 (twice the reps of SHP's)

Jump Rope:
- 24 sets of 35 (a set after each set of the above work, 840 total reps)

Snatch Deadlift (3x5):
- 315x 5, 4, 4

Standing Calf Raise (left/right/both):
- 9/9/9, 8/8/8, 8/8/8

Finisher:
- Skipped due to time

Monday 8.01.16

Rest day.

Sunday 7.31.16

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Push Press (warm up to 120%, then 4x4):
- 90x 5, 140x 4, 180x 3, 230x 2, 270x 1, 225x 4, 3, 3, 3

Weighted Pull Ups (warm up to a heavy single, then 4x4):
- 0x 5, 15x 4, 30x 3, 45x 2, 60x 1, 45x 4, 3, 3, 3

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

Lat Pulldown (4x8):
- 205x 8, 7, 7, 7

Arms Superset (3x 12):
- Hammer Curls with Fat Gripz @ 30x 12, 12, 12 (35 next week)
- Overhead DB Extension @ 75x 12, 12, 12 (80 next week)

Finisher:
- Skipped due to time