Warm Up:
- skipped
Strength Training:
Deadlifts (3x3):
- 45x 11, 95x 10, 135x 9, 185x 8, 225x 7, 275x 6, 315x 5, 365x 4, 405x 3, 455x 2, 495x 1, 445x3, 3, 3
Hang Clean Pulls (3x5):
- 445x 5, 5, 5
Front Squats (3-second pauses, 3x3):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 3, 3
Jump Rope:
- 1340 singles (18 sets of 55 and 7 sets of 50)
9.30.2016
9.29.2016
Thursday 9.29.16
Warm Up:
- Crossover Symmetry Activation
Strength Training:
Superset 1 (4x4, 2:00 rest):
- Weighted Parallel Grip Pull Ups: Skipped due to finger injury
- Weighted Ring Dips: 0x 5, 20x 4, 35x 3, 50x 2, 65x 1, 47.5x 4, 4, 4, 4
- Crossover Symmetry: One Iron Scap movement between sets of dips
Superset 2 (4x8, 1:30 rest)
- Weighted Chin Ups (4x8): skipped due to finger injury
- Weighted Bar Dips (4x8): 30x 8, 7, 6, 5
- Landmine Shoulder Raises: 45x 10, 50x 10, 55x 10, 60x 10, 65x 8, 70x 6
Superset 3 (4x 12, 1:30 rest):
- DB Curls w/ Fat Gripz: 40x 11, 10, 10, 10
- Elbows Out DB Extensions w/ Fat Gripz: 40x 11, 10, 10, 10
Crossover Symmetry:
- Performed during the workout
- Crossover Symmetry Activation
Strength Training:
Superset 1 (4x4, 2:00 rest):
- Weighted Parallel Grip Pull Ups: Skipped due to finger injury
- Weighted Ring Dips: 0x 5, 20x 4, 35x 3, 50x 2, 65x 1, 47.5x 4, 4, 4, 4
- Crossover Symmetry: One Iron Scap movement between sets of dips
Superset 2 (4x8, 1:30 rest)
- Weighted Chin Ups (4x8): skipped due to finger injury
- Weighted Bar Dips (4x8): 30x 8, 7, 6, 5
- Landmine Shoulder Raises: 45x 10, 50x 10, 55x 10, 60x 10, 65x 8, 70x 6
Superset 3 (4x 12, 1:30 rest):
- DB Curls w/ Fat Gripz: 40x 11, 10, 10, 10
- Elbows Out DB Extensions w/ Fat Gripz: 40x 11, 10, 10, 10
Crossover Symmetry:
- Performed during the workout
9.28.2016
Wednesday 9.28.16
Warm Up:
- Crossover Symmetry Activation
Strength Training:
Power Snatch (3x3):
- 45x 6, 95x 5, 135x 4, 160x 2, 2, 2
Snatch High Pulls (3x4):
- 185x 6, 225x 5, 230x 3, 3, 3
Snatch Deadlifts (3x5):
- 275x 7, 315x 6, 320x 4, 4, 4
Paused Back Squats (3-second pause for 3x3):
- 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 275x 4, 280x 2, 2, 2
Jump Rope:
- 1335 singles (17 sets of 55 and 8 sets of 50)
- Crossover Symmetry Activation
Strength Training:
Power Snatch (3x3):
- 45x 6, 95x 5, 135x 4, 160x 2, 2, 2
Snatch High Pulls (3x4):
- 185x 6, 225x 5, 230x 3, 3, 3
Snatch Deadlifts (3x5):
- 275x 7, 315x 6, 320x 4, 4, 4
Paused Back Squats (3-second pause for 3x3):
- 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 275x 4, 280x 2, 2, 2
Jump Rope:
- 1335 singles (17 sets of 55 and 8 sets of 50)
9.27.2016
Tuesday 9.27.16
Warm Up:
- Crossover Symmetry Activation
Strength Training:
Shoulder Press/ Push Press Warm Up:
- 45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 0/1
Shoulder Press (4x8):
- 140x 8, 8, 8, 7
Weighted Pull Ups (4x4):
- 0x 5, 20x 4, 35x 3, 50x 2, 65x 1, 47.5x 3, 2, 2, 2
1-Arm DB Press (4x8):
- 60x 8, 7, 7, 7
Wide Grip Pull Ups (4x8):
- 0x 6, 5, 5, 5
Overhead Barbell Extensions (4x12):
- 97.5x 12, 11, 11, 11
Hammer Curls with Fat Gripz (4x12):
- 40x 11, 10, 10, 10
- Crossover Symmetry Activation
Strength Training:
Shoulder Press/ Push Press Warm Up:
- 45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 0/1
Shoulder Press (4x8):
- 140x 8, 8, 8, 7
Weighted Pull Ups (4x4):
- 0x 5, 20x 4, 35x 3, 50x 2, 65x 1, 47.5x 3, 2, 2, 2
1-Arm DB Press (4x8):
- 60x 8, 7, 7, 7
Wide Grip Pull Ups (4x8):
- 0x 6, 5, 5, 5
Overhead Barbell Extensions (4x12):
- 97.5x 12, 11, 11, 11
Hammer Curls with Fat Gripz (4x12):
- 40x 11, 10, 10, 10
9.26.2016
Monday 9.26.16
Warm Up:
- Skipped general warm up
Strength Training:
Sumo Deadlift (3x3):
- 135x 9, 185x 8, 225x 7, 275x 6, 315x 5, 365x 4, 405x 3, 455x 2, 495x1, 445x 3, 3, 3
Barbell Shrugs Behind the Back (3x 10):
- 340x 10, 10, 10 (345 next week)
Reverse Barbell Lunges (3x5):
- 45x 6, 95x 5, 135x 4, 185x 3, 225x 2, 275x 1, 220x 4, 4, 4
Jump Rope:
- 1330 singles (16 sets of 55 and 9 sets of 50)
- Skipped general warm up
Strength Training:
Sumo Deadlift (3x3):
- 135x 9, 185x 8, 225x 7, 275x 6, 315x 5, 365x 4, 405x 3, 455x 2, 495x1, 445x 3, 3, 3
Barbell Shrugs Behind the Back (3x 10):
- 340x 10, 10, 10 (345 next week)
Reverse Barbell Lunges (3x5):
- 45x 6, 95x 5, 135x 4, 185x 3, 225x 2, 275x 1, 220x 4, 4, 4
Jump Rope:
- 1330 singles (16 sets of 55 and 9 sets of 50)
9.24.2016
Saturday 9.24.16
Warm Up:
- Crossover Symmetry Activation
Strength Training:
Superset #1 (4x4):
- Close Grip Bench Press: 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 265x 4, 4, 3, 3
- Barbell Row: 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 265x 4, 4, 3, 3
Superset #2 (4x8):
- Slingshot Bench Press: 265x 8, 8, 7, 7
- Supinated Grip Barbell Row: 227.5x 8, 8, 7, 7
Superset #3 (4x 12):
- Skull Crushers: 100x 12, 12, 11, 11
- Barbell Curls w/ Fat Gripz: 85x 12, 12, 11, 11
- Crossover Symmetry Activation
Strength Training:
Superset #1 (4x4):
- Close Grip Bench Press: 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 265x 4, 4, 3, 3
- Barbell Row: 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 265x 4, 4, 3, 3
Superset #2 (4x8):
- Slingshot Bench Press: 265x 8, 8, 7, 7
- Supinated Grip Barbell Row: 227.5x 8, 8, 7, 7
Superset #3 (4x 12):
- Skull Crushers: 100x 12, 12, 11, 11
- Barbell Curls w/ Fat Gripz: 85x 12, 12, 11, 11
9.23.2016
Friday 9.23.16
Warm Up:
- Hip Circle
- Jump Rope
Strength Training:
Deadlifts:
- 45x 11, 95x 10, 135x 9, 185x 8, 225x 7, 275x 6, 315x 5, 365x 4, 405x 3, 455x 2, 495x 1, 445x3, 3, 2
Hang Clean Pulls (3x5):
- 445x 5, 5, 4
Front Squats (3-second pauses, 3x3):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 3, 2
Jump Rope:
- 1325 singles (15 sets of 55 and 10 sets of 50)
- Hip Circle
- Jump Rope
Strength Training:
Deadlifts:
- 45x 11, 95x 10, 135x 9, 185x 8, 225x 7, 275x 6, 315x 5, 365x 4, 405x 3, 455x 2, 495x 1, 445x3, 3, 2
Hang Clean Pulls (3x5):
- 445x 5, 5, 4
Front Squats (3-second pauses, 3x3):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 3, 2
Jump Rope:
- 1325 singles (15 sets of 55 and 10 sets of 50)
9.22.2016
Thursday 9.22.16
Warm Up:
- Crossover Symmetry Activation
Strength Training:
Superset 1 (4x4, 2:00 rest):
- Weighted Parallel Grip Pull Ups: 0x 5, 20x 4, 35x 3, 50x 2, 65x 1, 47.5x 2, 2, 2, 2
- Weighted Ring Dips: 0x 5, 20x 4, 35x 3, 50x 2, 65x 1, 47.5x 2, 2, 2, 2
Superset 2 (4x8, 1:30 rest)
- Weighted Chin Ups (4x8): 5x 8, 7, 6, 5
- Weighted Bar Dips (4x8): 30x 8, 7, 6, 5
Superset 3 (4x 12, 1:30 rest):
- DB Curls w/ Fat Gripz: 40x 10, 10, 10, 10
- Elbows Out DB Extensions w/ Fat Gripz: 40x 10, 10, 10, 10
Crossover Symmetry:
- Skipped today
- Crossover Symmetry Activation
Strength Training:
Superset 1 (4x4, 2:00 rest):
- Weighted Parallel Grip Pull Ups: 0x 5, 20x 4, 35x 3, 50x 2, 65x 1, 47.5x 2, 2, 2, 2
- Weighted Ring Dips: 0x 5, 20x 4, 35x 3, 50x 2, 65x 1, 47.5x 2, 2, 2, 2
Superset 2 (4x8, 1:30 rest)
- Weighted Chin Ups (4x8): 5x 8, 7, 6, 5
- Weighted Bar Dips (4x8): 30x 8, 7, 6, 5
Superset 3 (4x 12, 1:30 rest):
- DB Curls w/ Fat Gripz: 40x 10, 10, 10, 10
- Elbows Out DB Extensions w/ Fat Gripz: 40x 10, 10, 10, 10
Crossover Symmetry:
- Skipped today
9.21.2016
Wednesday 9.21.16
Warm Up:
- Hip Circle
- Jump Rope
Strength Training:
Power Snatch (3x3):
- 45x 6, 95x 5, 135x 4, 157.5x 3, 3, 3 (160 next week)
Snatch High Pulls (3x4):
- 185x 6, 225x 5, 227.5x 4, 4, 4 (230 next week)
Snatch Deadlifts (3x5):
- 275x 7, 315x 6, 317.5x 5, 5, 5 (320 next week)
Paused Back Squats (3-second pause for 3x3):
- 45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 275x 3, 3, 3 (280 next week)
Jump Rope:
- 1320 singles (14 sets of 55 and 11 sets of 50)
- Hip Circle
- Jump Rope
Strength Training:
Power Snatch (3x3):
- 45x 6, 95x 5, 135x 4, 157.5x 3, 3, 3 (160 next week)
Snatch High Pulls (3x4):
- 185x 6, 225x 5, 227.5x 4, 4, 4 (230 next week)
Snatch Deadlifts (3x5):
- 275x 7, 315x 6, 317.5x 5, 5, 5 (320 next week)
Paused Back Squats (3-second pause for 3x3):
- 45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 275x 3, 3, 3 (280 next week)
Jump Rope:
- 1320 singles (14 sets of 55 and 11 sets of 50)
9.20.2016
Tuesday 9.20.16
Warm Up:
- Crossover Symmetry Activation
Strength Training:
Shoulder Press/ Push Press Warm Up:
- 45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 0/1
Shoulder Press (4x8):
- 140x 8, 8, 7, 7
Weighted Pull Ups (4x4):
- 0x 5, 20x 4, 35x 3, 50x 2, 65x 1, 47.5x 2, 2, 2, 2
1-Arm DB Press (4x8):
- 60x 7, 7, 7, 7
Wide Grip Pull Ups (4x8):
- 0x 5, 5, 5, 5
Overhead Barbell Extensions (4x12):
- 97.5x 11, 11, 11, 11
Hammer Curls with Fat Gripz (4x12):
- 40x 10, 10, 10, 10
KB Swings:
- 257 reps (7 sets of 11 and 18 sets of 10)
- Crossover Symmetry Activation
Strength Training:
Shoulder Press/ Push Press Warm Up:
- 45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 0/1
Shoulder Press (4x8):
- 140x 8, 8, 7, 7
Weighted Pull Ups (4x4):
- 0x 5, 20x 4, 35x 3, 50x 2, 65x 1, 47.5x 2, 2, 2, 2
1-Arm DB Press (4x8):
- 60x 7, 7, 7, 7
Wide Grip Pull Ups (4x8):
- 0x 5, 5, 5, 5
Overhead Barbell Extensions (4x12):
- 97.5x 11, 11, 11, 11
Hammer Curls with Fat Gripz (4x12):
- 40x 10, 10, 10, 10
KB Swings:
- 257 reps (7 sets of 11 and 18 sets of 10)
9.19.2016
Monday 9.19.16
Warm Up:
- Skipped general warm up
Strength Training:
Sumo Deadlift:
- 45x 11, 95x 10, 135x 9, 185x 8, 225x 7, 275x 6, 315x 5, 365x 4, 405x 3, 455x 2, 495x1, 445x 3, 3, 2
Barbell Shrugs Behind the Back (3x 10):
- 335x 10, 10, 10 (340 next week)
Reverse Barbell Lunges (3x5):
- 45x 6, 95x 5, 135x 4, 185x 3, 225x 2, 275x 1, 215x 5, 5, 5
Jump Rope:
- 1315 singles (13 sets of 55 and 12 sets of 50)
- Skipped general warm up
Strength Training:
Sumo Deadlift:
- 45x 11, 95x 10, 135x 9, 185x 8, 225x 7, 275x 6, 315x 5, 365x 4, 405x 3, 455x 2, 495x1, 445x 3, 3, 2
Barbell Shrugs Behind the Back (3x 10):
- 335x 10, 10, 10 (340 next week)
Reverse Barbell Lunges (3x5):
- 45x 6, 95x 5, 135x 4, 185x 3, 225x 2, 275x 1, 215x 5, 5, 5
Jump Rope:
- 1315 singles (13 sets of 55 and 12 sets of 50)
9.14.2016
Wednesday 9.14.16
Warm Up:
- Hip Circle
- Jump Rope
Strength Training:
Power Snatch (3x3):
- 45x 6, 95x 5, 135x 4, 157.5x 3, 2, 2
Snatch High Pulls (3x4):
- 185x 6, 225x 5, 227.5x 4, 4, 3
Snatch Deadlifts (3x5):
- 275x 7, 315x 6, 317.5x 5, 5, 4
Paused Back Squats (3-second pause for 3x3):
- 45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 275x 3, 3, 2
Jump Rope:
- 1315 singles (13 sets of 55 and 12 sets of 50)
- Hip Circle
- Jump Rope
Strength Training:
Power Snatch (3x3):
- 45x 6, 95x 5, 135x 4, 157.5x 3, 2, 2
Snatch High Pulls (3x4):
- 185x 6, 225x 5, 227.5x 4, 4, 3
Snatch Deadlifts (3x5):
- 275x 7, 315x 6, 317.5x 5, 5, 4
Paused Back Squats (3-second pause for 3x3):
- 45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 275x 3, 3, 2
Jump Rope:
- 1315 singles (13 sets of 55 and 12 sets of 50)
9.13.2016
Tuesday 9.13.16
Warm Up:
- Dynamic mobility for shoulders
Strength Training:
Shoulder Press (4x8):
- 45x 10, 95x 8, 135x 6, 137.5x 8, 8, 8, 8 (back to 4x4 push press next week)
Weighted Pull Ups (4x4):
- 0x 5, 20x 4, 35x 3, 47.5x 4, 4, 4, 3
1-Arm Plate Press (4x8):
- 45x 8, 55x 8, 8, 8 (back to 4x8 DB Press next week)
Wide Grip Pull Ups (4x8):
- 0x 5, 5, 5, 5
Arms Superset (3x12):
- Overhead Barbell Extensions: 95x 12, 12, 12, 12 (97.5 next week)
- KB Curls: 35x 12, 12, 12, 12 (back to DB curls with fat grips next week)
KB Swings:
- Skipped today
- Dynamic mobility for shoulders
Strength Training:
Shoulder Press (4x8):
- 45x 10, 95x 8, 135x 6, 137.5x 8, 8, 8, 8 (back to 4x4 push press next week)
Weighted Pull Ups (4x4):
- 0x 5, 20x 4, 35x 3, 47.5x 4, 4, 4, 3
1-Arm Plate Press (4x8):
- 45x 8, 55x 8, 8, 8 (back to 4x8 DB Press next week)
Wide Grip Pull Ups (4x8):
- 0x 5, 5, 5, 5
Arms Superset (3x12):
- Overhead Barbell Extensions: 95x 12, 12, 12, 12 (97.5 next week)
- KB Curls: 35x 12, 12, 12, 12 (back to DB curls with fat grips next week)
KB Swings:
- Skipped today
Monday 9.12.16
Warm Up:
- Hip Circle
- Jump Rope
Strength Training:
Sumo Deadlifts High Pull/ Sumo Deadlift:
- 45x 6/5, 95x 5/5, 135x4/5, 185x 3/5, 225x 2/5, 275x 1/5
Sumo Deadlifts (3x3):
- 315x 5, 365x 4, 405x 3, 455x 2, 495x1, 445x 3, 2, 2
Barbell Shrugs Behind the Back (3x 10):
- 330x 10, 10, 10 (335 next week)
Reverse Barbell Lunges (3x5):
- 95x 8, 135x 7, 185x 6, 217.5x 4, 4, 4
Jump Rope:
- 1310 singles (12 sets of 55 and 13 sets of 50)
- Hip Circle
- Jump Rope
Strength Training:
Sumo Deadlifts High Pull/ Sumo Deadlift:
- 45x 6/5, 95x 5/5, 135x4/5, 185x 3/5, 225x 2/5, 275x 1/5
Sumo Deadlifts (3x3):
- 315x 5, 365x 4, 405x 3, 455x 2, 495x1, 445x 3, 2, 2
Barbell Shrugs Behind the Back (3x 10):
- 330x 10, 10, 10 (335 next week)
Reverse Barbell Lunges (3x5):
- 95x 8, 135x 7, 185x 6, 217.5x 4, 4, 4
Jump Rope:
- 1310 singles (12 sets of 55 and 13 sets of 50)
9.10.2016
Saturday 9.10.16
Warm Up:
- Crossover Symmetry Activation
- KB Swings
Strength Training:
Close Grip Bench Press (4x4):
- 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 265x 4, 3, 3, 3
Barbell Row (4x4):
- 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 265x 4, 3, 3, 3
Slingshot Bench Press (4x8):
- 265x 8, 7, 7, 7
Supinated Grip Barbell Row (4x8):
- 227.5x 8, 7, 7, 7
Arms Superset (4x 12):
- Skull Crushers: 95x 12, 12, 12, 12 (100 next week)
- Barbell Curls w/ Fat Gripz: 80x 12, 12, 12, 12 (85 next week)
KB Swings:
- 256 reps @ 70 lbs (6 sets of 11 and 19sets of 10)
- Crossover Symmetry Activation
- KB Swings
Strength Training:
Close Grip Bench Press (4x4):
- 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 265x 4, 3, 3, 3
Barbell Row (4x4):
- 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 265x 4, 3, 3, 3
Slingshot Bench Press (4x8):
- 265x 8, 7, 7, 7
Supinated Grip Barbell Row (4x8):
- 227.5x 8, 7, 7, 7
Arms Superset (4x 12):
- Skull Crushers: 95x 12, 12, 12, 12 (100 next week)
- Barbell Curls w/ Fat Gripz: 80x 12, 12, 12, 12 (85 next week)
KB Swings:
- 256 reps @ 70 lbs (6 sets of 11 and 19sets of 10)
9.09.2016
Friday 9.09.16
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, 445x 3, 2, 2
Hang Clean Pulls (3x5):
- 445x 5, 4, 4
Front Squats (3-second pauses, 3x3):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 2, 2
Jump Rope:
- 1305 singles (11 sets of 55 and 14 sets of 50)
- 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, 445x 3, 2, 2
Hang Clean Pulls (3x5):
- 445x 5, 4, 4
Front Squats (3-second pauses, 3x3):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 2, 2
Jump Rope:
- 1305 singles (11 sets of 55 and 14 sets of 50)
9.08.2016
Thursday 9.08.16
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, 4, 3, 3
Weighted Ring Dips (4x4):
- 0x 5, 20x 4, 35x 3, 50x 2, 65x 1, 47.5x 4, 4, 3, 3
Weighted Chin Ups (4x8):
- 5x 7, 7, 7, 7
Weighted Bar Dips (4x8):
- 30x 7, 7, 7, 7
Arms (4x 12):
- Hammer Curls w/ Fat Gripz: 35x 12, 12, 112, 11
- CS Band Overhead Extensions: Orange Band x 12, 12, 12, 11
KB Swings:
- 255 reps (5 sets of 11 and 20 sets of 10)
- 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, 4, 3, 3
Weighted Ring Dips (4x4):
- 0x 5, 20x 4, 35x 3, 50x 2, 65x 1, 47.5x 4, 4, 3, 3
Weighted Chin Ups (4x8):
- 5x 7, 7, 7, 7
Weighted Bar Dips (4x8):
- 30x 7, 7, 7, 7
Arms (4x 12):
- Hammer Curls w/ Fat Gripz: 35x 12, 12, 112, 11
- CS Band Overhead Extensions: Orange Band x 12, 12, 12, 11
KB Swings:
- 255 reps (5 sets of 11 and 20 sets of 10)
9.07.2016
9.06.2016
Tuesday 9.06.16
Warm Up:
- Hip Circle
- Jump Rope
Strength Training:
Power Snatch (3x3):
- 45x 5, 95x 4, 135x 3, 185x 2, 225x 0, 157.5x 3, 2, 2
Snatch High Pulls (3x4):
- 227.5x 4, 3, 3
Snatch Deadlifts (3x5):
- 317.5x 5, 4, 4
Paused Back Squats (3-second pause for 3x3):
- 45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 275x 3, 2, 2
Jump Rope:
- 1300 singles (10 sets of 55 and 15 sets of 50)
- Hip Circle
- Jump Rope
Strength Training:
Power Snatch (3x3):
- 45x 5, 95x 4, 135x 3, 185x 2, 225x 0, 157.5x 3, 2, 2
Snatch High Pulls (3x4):
- 227.5x 4, 3, 3
Snatch Deadlifts (3x5):
- 317.5x 5, 4, 4
Paused Back Squats (3-second pause for 3x3):
- 45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 275x 3, 2, 2
Jump Rope:
- 1300 singles (10 sets of 55 and 15 sets of 50)
9.05.2016
Monday 9.05.16
Warm Up:
- Crossover Symmetry Activation
- KB Swings
Strength Training:
Shoulder Press/ Push Press:
- 45x 4/1, 95x 3/1, 135x 2/1, 185x 1/1, 225x 0/1
- Shoulder Press: 135x 8, 8, 8, 8 (137.5 next week)
Weighted Pull Ups:
- 0x 5, 20x 4, 35x 3, 50x 2, 65x 1, 47.5x 4, 4, 3, 3
1-Arm KB Press (4x8):
- 70x 8, 8, 7, 7
KB Rows (4x16):
- 0x 16, 16, 14, 14
Arms Superset (3x12):
- Skull Crushers @ 95 with Fat Gripz: Skipped
- Barbell Curls @ 95 with Fat Gripz: Skipped
KB Swings:
- 254 reps @ 70 (4 sets of 11 and 21 sets of 10)
Crossover Symmetry:
- Skipped
- Crossover Symmetry Activation
- KB Swings
Strength Training:
Shoulder Press/ Push Press:
- 45x 4/1, 95x 3/1, 135x 2/1, 185x 1/1, 225x 0/1
- Shoulder Press: 135x 8, 8, 8, 8 (137.5 next week)
Weighted Pull Ups:
- 0x 5, 20x 4, 35x 3, 50x 2, 65x 1, 47.5x 4, 4, 3, 3
1-Arm KB Press (4x8):
- 70x 8, 8, 7, 7
KB Rows (4x16):
- 0x 16, 16, 14, 14
Arms Superset (3x12):
- Skull Crushers @ 95 with Fat Gripz: Skipped
- Barbell Curls @ 95 with Fat Gripz: Skipped
KB Swings:
- 254 reps @ 70 (4 sets of 11 and 21 sets of 10)
Crossover Symmetry:
- Skipped
9.03.2016
Saturday 9.03.16
Warm Up:
- Hip Circle
- Jump Rope
Strength Training:
Sumo Deadlifts High Pull/ Sumo Deadlift:
- 45x 6/5, 95x 5/5, 135x4/5, 185x 3/5, 225x 2/5, 275x 1/5
Sumo Deadlifts (3x3):
- 315x 5, 365x 4, 405x 3, 455x 2, 495x1, 445x 2, 2, 2
Barbell Shrugs Behind the Back (3x 10):
- 325x 10, 10, 10 (330 next week)
Reverse Barbell Lunges (3x5):
- 95x 8, 135x 7, 185x 6, 215x 5, 5, 5 (217.5 next week)
Jump Rope:
- 1295 singles (9 sets of 55 and 16 sets of 50)
- Hip Circle
- Jump Rope
Strength Training:
Sumo Deadlifts High Pull/ Sumo Deadlift:
- 45x 6/5, 95x 5/5, 135x4/5, 185x 3/5, 225x 2/5, 275x 1/5
Sumo Deadlifts (3x3):
- 315x 5, 365x 4, 405x 3, 455x 2, 495x1, 445x 2, 2, 2
Barbell Shrugs Behind the Back (3x 10):
- 325x 10, 10, 10 (330 next week)
Reverse Barbell Lunges (3x5):
- 95x 8, 135x 7, 185x 6, 215x 5, 5, 5 (217.5 next week)
Jump Rope:
- 1295 singles (9 sets of 55 and 16 sets of 50)
9.02.2016
Friday 9.02.16
Warm Up:
- Crossover Symmetry Activation
- KB Swings
Strength Training:
Close Grip Bench Press (4x4):
- 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 262.5x 4, 4, 4, 4 (265 next week)
Barbell Row (4x4):
- 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 262.5x 4, 4, 4, 4 (265 next week)
Slingshot Bench Press (4x8):
- 262.5x 8, 8, 8, 8 (265 next week)
Supinated Grip Barbell Row (4x8):
- 225x 8, 8, 8, 8 (227.5 next week)
Arms Superset (3x 12):
- Elbows Out DB Extensions: 50x 11, 11, 10
- DB Curls w/ Fat Gripz: 40x 11, 11, 10
KB Swings:
- 253 reps @ 70 lbs (3 sets of 11 and 22 sets of 10)
Crossover Symmetry:
- 1 Round of Iron Scap
- Crossover Symmetry Activation
- KB Swings
Strength Training:
Close Grip Bench Press (4x4):
- 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 262.5x 4, 4, 4, 4 (265 next week)
Barbell Row (4x4):
- 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 262.5x 4, 4, 4, 4 (265 next week)
Slingshot Bench Press (4x8):
- 262.5x 8, 8, 8, 8 (265 next week)
Supinated Grip Barbell Row (4x8):
- 225x 8, 8, 8, 8 (227.5 next week)
Arms Superset (3x 12):
- Elbows Out DB Extensions: 50x 11, 11, 10
- DB Curls w/ Fat Gripz: 40x 11, 11, 10
KB Swings:
- 253 reps @ 70 lbs (3 sets of 11 and 22 sets of 10)
Crossover Symmetry:
- 1 Round of Iron Scap
9.01.2016
Thursday 9.01.16
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, 445x 2, 2, 2
Hang Clean Pulls (3x5):
- 445x 2, 2, 2
Front Squats (3-second pauses):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3
Jump Rope:
- 1290 singles (8 sets of 55 and 17 sets of 50)
- 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, 445x 2, 2, 2
Hang Clean Pulls (3x5):
- 445x 2, 2, 2
Front Squats (3-second pauses):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3
Jump Rope:
- 1290 singles (8 sets of 55 and 17 sets of 50)
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