Monday 10.31.16

Warm Up:
- Skipped general warm up

Strength Training:
Reverse Barbell Lunges (3x5):
- Warm Ups: 45x 6, 95x 5, 135x 4, 185x 3, 225x 2, 275x 1 (9930 lbs)
- Work Sets:  225x 5, 4, 4 (2925 lbs)

Sumo Deadlift (3x3):
- 45x11, 135x9, 225x7, 315x5, 405x3, 495x1 (6570 lbs)
- Work Sets:  455x 2, 2, 2 (2730 lbs)

Barbell Shrugs Behind the Back (3x 10):
- 355x 9, 9, 9 (9585 lbs)

KB Swings:
- 53x 20, 20, 20, 20, 20 (5300 lbs)

Jump Rope:
- 1390 singles (5 sets of 60 and 20 sets of 55)

Total Weight Moved:  37,040 lbs

Sunday 10.30.16

Rest day.

Saturday 10.29.16

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Superset #1 (3x5):
- Close Grip Bench Press: 45x 10, 95x 9, 135x 8, 185x 7, 225x 6 (5030), 267.5x 5, 5, 4 (3745 lbs)
- Barbell Row: 45x 10, 95x 9, 135x 8, 185x 7, 225x 6 (5030), 267.5x 5, 5, 4 (3745 lbs)

Superset #2 (3x10):
- Reverse Grip Bench Press: 45x 14, 95x 13, 135x 12, 185x 11 (5520), 190x 10, 10, 9 (5510 lbs)
- Supinated Grip Barbell Row: 45x 14, 95x 13, 135x 12, 185x 11 (5520), 190x 10, 10, 9 (5510 lbs)

Superset #3 (3x15):
- Skull Crushers:  97.5x 15, 15, 14 (4290 lbs)
- Barbell Curls w/ Fat Gripz:  77.5x 15, 15, 14 (3410 lbs)

Recovery:
- Band Push Downs: 60 reps (32-22-6)
- Band Curls:  60 reps (32-22-6)
- Band Pull Aparts:  60 reps (32-22-6)

Total Weight Moved:  (47,310 lbs)

Total Weight for the week:  199,272.5 lbs

Friday 10.28.16

Warm Up:
- Dynamic stretching for lats and hip flexors

Strength Training:
Front Squats (3-second negative, pause, explode up for 3x3):
- WU: 50x 5, 140x 4, 230x 3, 3, 3 (2880 lbs)

Front Rack Step Ups (3x6, 20" box):
- 45x 6, 6, 6 (1620 lbs)

Deadlifts (3x3):
-  WU: 45x11, 95x0, 135x9, 185x0, 225x7, 275x0, 315x5, 365x0, 405x3, 455x0, 495x1 (6570 lbs)
- Work Sets:  450x 3, 3, 3 (4050 lbs lbs)

Hang Clean Pulls (3x5):
- 450x 5, 5, 5 (6750 lbs)

Jump Rope:
- Skipped for time

Total Weight Moved:  21,870 lbs

Thursday 10.27.16

Warm Up:
- Crossover Symmetry

Strength Training:
Superset #1 (3x5):
- Shoulder Press:  45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 0/1, 160x 5, 5, 5 (5385 lbs)
- Weighted Pull Ups:  0x5, 20x 4, 30x 3, 50x 2, 70x 1, 35x 5, 5, 5 (8665 lbs)

Superset #2 (3x10):
- 1-Arm DB Press:  55x 10,10 , 9  (3190 lbs)
- Wide Grip Pull Ups:  0x 8, 8, 7 (5980 lbs)

Superset #3 (3x15):
- BTN Press (Seated, Partials):  95x 15, 15, 14 (4180 lbs)
- DB Lateral Raises:  15x 15, 15, 14 (1320 lbs)

Recovery:
- Band Tricep Push Downs:  56 reps (29-19-8)
- Band Curls:  56 reps (29-19-8)
- Band Pull Aparts:  56 reps (29-19-8)

Total Weight Moved:  28,720 lbs (260 body weight)

Wednesday 10.26.16

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Power Snatch (3x3):
- 45x 6, 95x 5, 135x 4, 162.5x 2, 2, 2 (2260 lbs)

Snatch High Pulls (3x4):
- 185x 6, 225x 5, 232.5x 3, 3, 3 (4327.5 lbs)

Snatch Deadlifts (3x5):
- 275x 7, 315x 6, 322.5x 4, 4, 4 (7685 lbs)

Paused Back Squats (3 seconds down, pause, fast up for 3x3):
- 55x 6, 145x 5, 235x 4, 285x 2, 2, 2 (3705 lbs)

Bulgarian Split Squats (3x8):
- 25x 8, 7, 7 (2200 lbs)

Jump Rope:
- 1380 singles (1 set of 60 and 24 sets of 55)

Total weight moved:  20,177.5 lbs

Tuesday 10.25.16

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Superset #1 (3x5):
- Weighted Chin Ups: 0x 5, 20x 4, 30x 3, 50x 2, 70x 1 (4240 lbs), 35x 5, 5, 5 (4425 lbs)
- Weighted Ring Dips: 0x 5, 20x 4, 30x 3, 50x 2, 70x 1 (4240 lbs), 35x 5, 5, 5 (4425 lbs)

Superset #2 (3x10):
- Parallel Grip Chin Ups:  0x 10, 10, 9 (7540 lbs)
- Weighted Bar Dips:  30x 10, 10, 10 (8700 lbs)

Superset #3 (3x15):
- DB Curls w/ Fat Gripz:  35x 15, 15, 15 (3150 lbs)
- Standing Overhead Barbell Extension:  95x 15, 15, 15 (4275 lbs)

Recovery:
- Band Press Downs w/ Fat Gripz:  Blue Band x 58 (30, 20, 8)
- Band Curls:  Blue Band x 58 (30, 20, 8)
- Band Pull Aparts:  Blue Band x 58 (30, 20, 8)

Total Weight Moved:  40,995 lbs (body weight 260)

Monday 10.24.16

Warm Up:
- Skipped general warm up

Strength Training:
Reverse Barbell Lunges (3x5):
- Warm Ups: 45x 6, 95x 5, 135x 4, 185x 3, 225x 2, 275x 1 (9930 lbs)
- Work Sets:  225x 4, 4, 4 (2700 lbs)

Sumo Deadlift (3x3):
- 45x11, 95x10, 135x9, 185x8, 225x7, 275x6, 315x5, 365x4, 405x3, 455x2, 495x1 (13,020 lbs)
- Work Sets:  450x 3, 3, 3 (4050 lbs)

Barbell Shrugs Behind the Back (3x 10):
- 350x 10, 10, 10 (10,500 lbs)

Jump Rope:
- 1390 singles (3 sets of 60 and 22 sets of 55)

Total Weight Moved:  40,200 lbs

Sunday 10.23.16

Rest day.

Saturday 10.22.16

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Superset #1 (3x5):
- Close Grip Bench Press: 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 267.5x 5, 4, 4 (8507.5 lbs)
- Barbell Row: 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 267.5x 5, 4, 4 (8507.5 lbs)

Superset #2 (3x10):
- Reverse Grip Bench Press: 45x 14, 95x 13, 135x 12, 185x 11, 190x 10, 9, 9 (10,840 lbs)
- Supinated Grip Barbell Row: 45x 14, 95x 13, 135x 12, 185x 11, 190x 10, 9, 9 (10,840 lbs)

Superset #3 (3x15):
- Skull Crushers:  97.5x 15, 14, 14 (4192.5 lbs)
- Barbell Curls w/ Fat Gripz:  77.5x 15, 14, 14 (3332.5 lbs)

Recovery:
- Band Push Downs: 54 reps each (27-17-10)
- Band Pull Aparts:  54 reps each (27-17-10)
- EZ Bar Curls:  Empty bar x 54 reps unbroken

Total Weight Moved:  (46,220 lbs)

Total Weight for the week:  205,360 lbs

Friday 10.21.16

Warm Up:
- Dynamic stretching for lats and hip flexors

Strength Training:
Front Squats (3-second negative, pause, explode up for 3x3):
- WU: 45x 8, 95x 7, 135x 6, 185x 5, 225x 4 (3660 lbs)
- Work Sets:  230x 3, 3, 2 (1840 lbs)

Deadlifts (3x3):
-  WU: 45x11, 95x10, 135x9, 185x8, 225x7, 275x6, 315x5, 365x4, 405x3, 455x2, 495x1 (13,020 lbs)
- Work Sets:  450x 3, 3, 2 (3600 lbs lbs)

Hang Clean Pulls (3x5):
- 450x 5, 5, 4 (6300 lbs)

Jump Rope:
- 1385 singles (2 sets of 60 and 23 sets of 55)

Total Weight Moved:  28,420 lbs

Thursday 10.20.16

Warm Up:
- Crossover Symmetry

Strength Training:
Superset #1 (3x5):
- Shoulder Press:  45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 0/1, 160x 5, 5, 4 (5225 lbs)
- Weighted Pull Ups:  0x5, 20x 4, 30x 3, 50x 2, 70x 1, 35x 5, 5, 4 (8370 lbs)

Superset #2 (3x10):
- 1-Arm DB Press:  55x 10, 9, 9  (3080 lbs)
- Wide Grip Pull Ups:  0x 8+2, 7+2, 7+2 (5720 lbs, not including banded reps)

Superset #3 (3x15):
- BTN Press (Seated, Partials):  75x 15, 14, 14 (3225 lbs)
- DB Lateral Raises:  15x 15, 14, 14 (1290 lbs)

Recovery:
- Band Tricep Push Downs:  56 reps (29-19-8)
- Band Curls:  56 reps (29-19-8)
- Band Pull Aparts:  56 reps (29-19-8)

Total Weight Moved:  26,910 lbs (260 body weight)

Wednesday 10.19.16

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Power Snatch (3x3):
- 45x 6, 95x 5, 135x 4, 160x 3, 3, 3 (2725 lbs)

Snatch High Pulls (3x4):
- 185x 6, 225x 5, 230x 4, 4, 4 (4995 lbs)

Snatch Deadlifts (3x5):
- 275x 7, 315x 6, 320x 5, 5, 5 (8615 lbs)

Paused Back Squats (3 seconds down, pause, fast up for 3x3):
- 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 275x 4, 280x 3, 3, 3 (7965 lbs)

Jump Rope:
- 1380 singles (1 set of 60 and 24 sets of 55)

Total weight moved:  24,300 lbs

Tuesday 10.18.16

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Superset #1 (3x5):
- Weighted Chin Ups: 0x 5, 20x 4, 30x 3, 50x 2, 70x 1, 35x 5, 5, 4 (8370 lbs)
- Weighted Ring Dips: 0x 5, 20x 4, 30x 3, 50x 2, 70x 1, 35x 5, 5, 4 (8370 lbs)

Superset #2 (3x10):
- Parallel Grip Chin Ups:  0x 10, 9, 8 (7020 lbs)
- Weighted Bar Dips:  27.5x 10, 10, 10 (8625 lbs)

Superset #3 (3x15):
- DB Curls w/ Fat Gripz:  35x 15, 15, 14 (3080 lbs)
- Standing Overhead Barbell Extension:  95x 15, 15, 14 (4180 lbs)

Recovery:
- Band Press Downs w/ Fat Gripz:  Blue Band x 55 (28, 18, 9)
- Band Pull Aparts:  Blue Band x 55 (28, 18, 9)
- Band Curls:  Blue Band x 55 (28, 18, 9)

Total Weight Moved:  39,645 lbs (body weight 260)

Monday 10.17.16

Warm Up:
- Skipped general warm up

Strength Training:
Reverse Barbell Lunges (3x5):
- 45x 6, 95x 5, 135x 4, 185x 3, 225x 2, 275x 1, 220x 5, 5, 5 (11,730 lbs)

Sumo Deadlift (3x3):
- 45x 11, 95x 10, 135x 9, 185x 8, 225x 7, 275x 6, 315x 5, 365x 4, 405x 3, 455x 2, 495x1, 450x 3, 3, 2 (17,985 lbs)

Barbell Shrugs Behind the Back (3x 10):
- 350x 10, 10, 9 (10,150 lbs)

Jump Rope:
- 1375 singles (25 sets of 55)

Total Weight Moved:  39,865 lbs

Sunday 10.16.16

Rest day.

Saturday 10.15.16

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Superset #1 (3x5):
- Close Grip Bench Press: 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 265x 5, 5, 5 (9005 lbs)
- Barbell Row: 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 265x 5, 5, 5 (9005 lbs)

Superset #2 (3x10):
- Reverse Grip Bench Press: 45x 10, 95x 10, 135x 10, 185x 10, 10, 10 (8300 lbs)
- Supinated Grip Barbell Row: 45x 10, 95x 10, 135x 10, 185x 10, 10, 10 (8300 lbs)

Superset #3 (3x15):
- Skull Crushers:  95x 15, 15, 15 (4275 lbs)
- Barbell Curls w/ Fat Gripz:  75x 15, 15, 15 (3375 lbs)

Recovery:
- Band Push Downs: 54 reps each (27-17-10)
- Band Pull Aparts:  54 reps each (27-17-10)
- EZ Bar Curls:  Empty bar x 54 reps unbroken

Total Weight Moved:  (34,790 lbs)

Friday 10.14.16

Warm Up:
- none

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, 450x3, 2, 2 (16,230 lbs)

Hang Clean Pulls (3x5):
- 450x 5, 4, 4 (5850 lbs)

Front Squats (3-second negative, pause, explode up for 3x3):
- 45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 230x 3, 2, 2 (5270 lbs)

Jump Rope:
- 1370 singles (24 sets of 55 and 1 sets of 50)

Total Weight Moved:  27,350 lbs

Thursday 10.13.16

Warm Up:
- Crossover Symmetry

Strength Training:
Superset #1 (3x5):
- Shoulder Press:  45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 0/1, 160x 5, 4, 4
- Weighted Pull Ups:  0x5, 20x 4, 30x 3, 50x 2, 70x 1, 35x 5, 4, 4

Superset #2 (3x10):
- 1-Arm DB Press:  55x 9, 9, 9
- Wide Grip Pull Ups:  0x 7+2 on bands, 7+2, 7+2

Superset #3 (3x15):
- Landmine Shoulder Raises:  55x 14, 14, 14
- DB Lateral Raises:  15x 14, 14, 14

Recovery:
- Band Tricep Push Downs:  53 reps (26-16-11)  **Two handed next time**
- Band Pull Aparts:  53 reps (26-16-11)
- EZ-Bar Curls:  ERmpty Bar x 53 reps unbroken

Wednesday 10.12.16

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Power Snatch (3x3):
- 45x 6, 95x 5, 135x 4, 160x 3, 3, 2

Snatch High Pulls (3x4):
- 185x 6, 225x 5, 230x 4, 4, 3

Snatch Deadlifts (3x5):
- 275x 7, 315x 6, 320x 5, 5, 4

Paused Back Squats (3 seconds down, pause, fast up for 3x3):
- 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 275x 4, 280x 3, 3, 2

Jump Rope:
- 1365 singles (23 sets of 55 and 2 sets of 50)

Tuesday 10.11.16

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Superset #1 (3x5):
- Weighted Chin Ups: 0x 5, 20x 4, 30x 3, 50x 2, 70x 1, 35x 5, 4, 4
- Weighted Ring Dips: 0x 5, 20x 4, 30x 3, 50x 2, 70x 1, 35x 5, 4, 4

Superset #2 (3x10):
- Parallel Grip Chin Ups:  0x 10, 8, 7
- Weighted Bar Dips:  25x 10, 10, 10 (27.5 next week)

Superset #3 (3x15):
- DB Curls w/ Fat Gripz:  35x 15, 14, 14
- Seated Overhead Barbell Extension:  95x 15, 14, 14

Recovery:
- 1-Arm Band Press Downs w/ Fat Gripz:  Red Band x 52 (25, 15, 12)
- Band Pull Aparts:  Red Band x 52 (39, 13)

Monday 10.10.16

Warm Up:
- Skipped general warm up

Strength Training:
Sumo Deadlift (3x3):
- 135x 10, 9, 185x 8, 225x 7, 275x 6, 315x 5, 365x 4, 405x 3, 455x 2, 495x1, 450x 3, 2, 2

Barbell Shrugs Behind the Back (3x 10):
- 350x 10, 9, 9

Reverse Barbell Lunges (3x5):
- 45x 6, 95x 5, 135x 4, 185x 3, 225x 2, 275x 1, 220x 5, 5, 4

Jump Rope:
- 1360 singles (22 sets of 55 and 3 sets of 50)

Sunday 10.09.16

Rest day.

Saturday 10.08.16

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, 4, 4
- Barbell Row: 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 265x 4, 4, 4, 4

Superset #2 (4x8):
- Slingshot Bench Press: 265x 8, 8, 8, 8
- Supinated Grip Barbell Row: 227.5x 8, 8, 8, 8

Superset #3 (4x 12):
- Skull Crushers:  100x 12, 12, 12, 12
- Barbell Curls w/ Fat Gripz:  82.5x 12, 12, 12, 12

Recovery:
- 1-Arm Band Tricep Push Downs: 51 reps each (red band double-looped over bar)
- Band Pull Aparts:  51 reps (red band)

Friday 10.07.16

Warm Up:
- none

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, 450x2, 2, 2

Hang Clean Pulls (3x5):
- 450x 4, 4, 4

Front Squats (3-second negative, pause, explode up for 3x3):
- 45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 230x 2, 2, 2

Jump Rope:
- 1355 singles (21 sets of 55 and 4 sets of 50)

Thursday 10.06.16

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Superset 1 (4x4):
- Weighted Parallel Grip Pull Ups:  0x 5, 20x 4, 35x 3, 50x 2, 67.5x 1, 47.5x 3, 3, 2, 2
- Weighted Ring Dips:  0x 5, 20x 4, 35x 3, 50x 2, 67.5x 1, 47.5x 3, 3, 2, 2

Superset 2 (4x8)
- Weighted Chin Ups (4x8): 5x 8, 8, 7, 7
- Weighted Bar Dips (4x8): 30x 8, 8, 7, 7

Superset 3 (4x 12):
- Landmine Shoulder Raises:  55x 12, 11, 11, 11
- DB Lateral Raises:  15x 12, 11, 11, 11

Band Pull Aparts:
- Red Band x 50 reps (55 next week)

Wednesday 10.05.16

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Power Snatch (3x3):
- 45x 6, 95x 5, 135x 4, 160x 3, 2, 2

Snatch High Pulls (3x4):
- 185x 6, 225x 5, 230x 4, 3, 3

Snatch Deadlifts (3x5):
- 275x 7, 315x 6, 320x 5, 4, 4

Paused Back Squats (3 seconds down, pause, fast up for 3x3):
- 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 275x 4, 280x 3, 2, 2

Jump Rope:
- 1350 singles (20 sets of 55 and 5 sets of 50)

Tuesday 10.04.16

***SWITCH THIS WORKOUT TO THURSDAY WITH SHOULDERS***

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, 8 (142.5 next week)

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

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

Wide Grip Pull Ups (4x8):
- 0x 6, 6, 5, 5

Overhead Barbell Extensions (4x12):
- 97.5x 12, 12, 11, 11

Hammer Curls with Fat Gripz (4x12):
- 40x 11, 11, 10, 10

Monday 10.03.16

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, 450x 2, 2, 2

Barbell Shrugs Behind the Back (3x 10):
- 345x 10, 10, 10

Reverse Barbell Lunges (3x5):
- 45x 6, 95x 5, 135x 4, 185x 3, 225x 2, 275x 1, 220x 5, 4, 4

Jump Rope:
- 1345 singles (19 sets of 55 and 6 sets of 50)

Sunday 10.02.16

Rest day.

Saturday 10.01.16

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, 4, 3
- Barbell Row: 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 265x 4, 4, 4, 3

Superset #2 (4x8):
- Slingshot Bench Press: 265x 8, 8, 8, 7
- Supinated Grip Barbell Row: 227.5x 8, 8, 8, 7

Superset #3 (4x 12):
- Skull Crushers:  100x 12, 12, 12, 11
- Barbell Curls w/ Fat Gripz:  82.5x 12, 12, 12, 11