Tuesday 1.31.17 (Back Off Week)

Warm Up:
- Banded shoulder drills

Strength Training:
Pull Ups (5x 10, mix of strict and banded):
- Warm Ups:  0x 5, 15x 4, 30x 3, 45x 2, 60x 1,
- Work Sets:  0x 6/4, 5/5, 5/5, 5/5, 5/5 (blue and orange bands)

Weighted Dips (5x 10):
- Warm Ups:  0x 5, 15x 4, 30x 3, 45x 2, 60x 1
- Work Sets:  10x 10, 10, 10, 10, 10

Arms Superset:
- Incline Hammer Curls w/ Super Fat Gripz:  35x 10, 10, 10, 10, 10
- Overhead Barbell Extensions:  102.5x 10, 10, 10, 10, 10

Recovery:
- Banded Curls:  Green Band x 50 (40-10)
- Band Push Downs:  Green Band x 50 (40-10)
- Band Face Pulls:  Green Band x 50 (40-10)

Monday 1.30.17 (Back Off Week)

Warm Up:
- Dynamic mobility drills

Strength Training:
Back Squats (3x10):
- 45x 6, 95x 5, 135x 4, 185x 3, 225x 2, 275x 1, 235x 10, 10, 10

KB Swings:
- 70x 9 sets of 10 (superset with squats)

Sumo Deadlift (3x10):
- 135x5, 225x4, 315x3, 405x2, 435x1, 365x 10, 10, 10

Standing Calf Raises:
- 44x 10, 10, 10, 9, 9, 9, 9, 9 (sunset with deadlifts)

Barbell Shrugs Behind the Back (3x20):
- 275x 20, 20, 20

Face Pulls:
- Green band x 20, 20, 20 (superset with shrugs)

Sunday 1.29.17

Rest day.

Saturday 1.28.17

Warm Up:
- Crossover Symmetry Activation
- Band "no money" pull aparts
- Band shoulder dislocates

Strength Training:
Warm Up Sets:
- Close/ Reverse Grip Bench:  45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3
- Row / Supinated Grip Row:  45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3

Superset #1 (3x5):
- Close Grip Bench Press: 272.5x 5, 5, 5
- Barbell Row: 272.5x 5, 5, 5

Superset #2 (3x10):
- Reverse Grip Bench Press: 200x 10, 10, 10
- Supinated Grip Barbell Row: 200x 10, 10, 10

Superset #3 (3x15):
- Skull Crushers:  105x 15, 15, 15
- Standing DB Culrs w/ Fat Gripz:  35x 15, 15, 15

Recovery:
- Band Push Downs:  Green Band x 50 (39-11)
- Band Curls:  Green Band x 50 (39-11)
- Band Face Pulls:  Green Band x 50 (39-11)

Friday 1.27.17

Warm Up:
- Dynamic mobility for spine, hips, and hamstrings

Strength Training:
Front Squats (paused, 3x 2-3):
- Warm Ups:  45x 7, 65x 6, 115x 5, 155x 4, 205x 3, 245x 2, 295x 1
- Work Sets:  245x 3, 3, 3

KB Swings:
- 70x 10x10 (super set with front squats)

Deadlifts (3x 2-3):
- Warm Ups:  140x 5, 230x 4, 320x 3, 410x 2, 500x 1
- Work Sets:  460x 3, 3, 3

Standing Calf Raises (5x 19-20):
- 0x 20, 20, 19, 19, 19 (super set with deadlift warm up sets)

Barbell Shrugs (3x 9-10):
- 360x 10, 10, 10

Banded Face Pulls:
- Black Band x 10, 10, 10 (super set with shrugs)

Thursday 1.26.17

Warm Up:
- Band Shoulder Drills

Strength Training:
Superset #1 (3x 4-5):
- Push Press:  70x 5, 120x 4, 160x 3, 210x 2, 250x 1, 210x 5, 5, 5
- Weighted Pull Ups:  0x5, 20x 4, 40x 3, 60x 2, 80x 1, 40x 5, 5, 5

Superset #2 (3x 9-10):
- Arnold Press:  55x 10, 10, 10
- Banded Pull Ups:  Red and Red Band x 10, 10, 10

Overhead Shrugs (3x 9-10):
- 185x 10, 10, 10

Shoulder Circuit (3x 14-15):
- Rear Delt Raises:  15x 15, 15, 15
- DB Front Raise:  15x 15, 15, 15
- DB Lateral Raises:  15x 15, 15, 15

Recovery:
- Barbell Curls: 45x  50 (38-12)
- Band Push Downs:  Green Band x 50 (38-12)
- Band Face Pulls:  Green band x 50 (38-12)

Wednesday 1.25.17

Warm Up:
- Dynamic mobility for spine, hips, and hamstrings

Strength Training:
Reverse Barbell Lunges (3x 3-4):
- 55x 9, 105x 8, 145x 7, 195x 6, 235x 5, 5, 5 (switch to 4's)

Front Rack Step Ups (3x 7-8):
- 75x 8, 8, 8

KB Swings (sets of 10 superset with lunges and step ups):
- 70x 10 sets of 10

Bulgarian Split Squats (3x 11-12):
- 50x 12, 12, 12 (holding 25 lbs DB's)

Single Leg Standing Calf Raises (3x 10-12):
- 0x 10, 10, 10 (super set with split squats)

Recovery:
Banded Face Pulls:
- Green x 10, 10, 10 (superset with split squats and calf raises, switch to black band)

Tuesday 1.24.17

Warm Up:
- Band shoulder drills

Strength Training:
Superset #1 (3x4-5):
- Weighted Chin Ups: 0x5, 20x 4, 40x 3, 60x 2, 80x 1, 40x 5, 5, 5
- Weighted Dips: 0x5, 30x 4, 60x 3, 90x 2, 115x 1, 80x 5, 5, 5

Superset #2 (3x9-10):
- Banded Chin Ups:  Red and Red x 10, 10, 10
- Weighted Dips:  40x 10, 10, 10

Superset #3 (3x13-15):
- Incline Hammer Curls w/ Super Fat Gripz:  30x 15, 15, 15
- Standing Overhead Barbell Extension:  102.5x 15, 15, 15

Recovery:
- Barbell Curl:  45x 50 (37-13)
- Band Push Downs:  Green x 50 (37-13)
- Band Face Pulls:  Green x 50 (37-13)

Monday 1.23.17

Warm Up:
- Dynamic mobility for spine, hips, and hamstrings

Strength Training:
Back Squats (paused, 3x 2-3):
- Warm Ups:  45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 275x 3, 315x 2, 355x 1
- Work Sets:  295x 3, 3, 3

KB Swings:
- 70x 10 sets of 10 (super set with squats)

Sumo Deadlifts (3x 2-3):
- Warm Ups:  140x 5, 230x 4, 320x 3, 410x 2, 500x 1
- Work Sets:  460x 3, 3, 3

Standing Calf Raises (8x 9-12):
- 44x 2 sets of 10, 6 sets of 9 (super set with sumo deadlifts)

Barbell Shrugs (Behind the back, 3x 9-10):
- 360x 10, 10, 10

Banded Face Pulls:
- Green Band x 10, 10, 10 (superset with shrugs)

Sunday 1.22.17

Rest day.

Saturday 1.21.17

Warm Up:
- Crossover Symmetry Activation
- Band "no money" pull aparts
- Band shoulder dislocates

Strength Training:
Warm Up Sets:
- Close/ Reverse Grip Bench:  45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3
- Row / Supinated Grip Row:  45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3

Superset #1 (3x5):
- Close Grip Bench Press: 272.5x 5, 5, 4
- Barbell Row: 272.5x 5, 5, 4

Superset #2 (3x10):
- Reverse Grip Bench Press: 200x 10, 10, 9
- Supinated Grip Barbell Row: 200x 10, 10, 9

Superset #3 (3x15):
- Skull Crushers:  105x 15, 15, 14
- Standing Alternating DB Culrs w/ Fat Gripz:  35x 15, 15, 14

Recovery:
- Band Push Downs:  Green Band x 50 (36, 14)
- Barbell Curls:  45x 50 (36, 14)
- Band Face Pulls:  Green Band x 50 (36, 14)

Friday 1.20.17

Warm Up:
- Dynamic mobility for spine, hips, and hamstrings

Strength Training:
Front Squats (paused, 3x 2-3):
- Warm Ups:  45x 7, 65x 6, 115x 5, 155x 4, 205x 3, 245x 2, 295x 1
- Work Sets:  245x 3, 3, 2

KB Swings:
- 70x 10x10 (super set with front squats)

Deadlifts (3x 2-3):
- Warm Ups:  140x 5, 230x 4, 320x 3, 410x 2, 500x 1
- Work Sets:  460x 3, 3, 2

Standing Calf Raises (5x 19-20):
- 0x 20, 19, 19, 19, 19 (super set with deadlift warm up sets)

Barbell Shrugs (3x 9-10):
- 360x 10, 10, 9

Banded Face Pulls:
- Green Band x 10, 10, 9 (super set with shrugs)

Thursday 1.19.17

Warm Up:
- Band Shoulder Drills

Strength Training:
Superset #1 (3x 4-5):
- Push Press:  70x 5, 120x 4, 160x 3, 210x 2, 250x 1, 210x 5, 5, 4
- Weighted Pull Ups:  0x5, 20x 4, 40x 3, 60x 2, 80x 1, 40x 5, 5, 4

Superset #2 (3x 9-10):
- Arnold Press:  55x 10, 10, 9
- Banded Pull Ups:  Red and Red Band x 10, 10, 9

Overhead Shrugs (3x 9-10):
- 185x 10, 10, 9

Shoulder Circuit (3x 14-15):
- Rear Delt Raises:  15x 15, 15, 14
- DB Front Raise:  15x 15, 15, 14
- DB Lateral Raises:  15x 15, 15, 14

Recovery:
- Barbell Curls: 45x  50 (35-15)
- Band Push Downs:  Green Band x 50 (35-15)
- Band Face Pulls:  Green band x 50 (35-15)

Wednesday 1.18.17

Warm Up:
- Dynamic mobility for spine, hips, and hamstrings

Strength Training:
Reverse Barbell Lunges (3x 3-4):
- 55x 9, 105x 8, 145x 7, 195x 6, 235x 5, 5, 4

Front Rack Step Ups (3x 7-8):
- 75x 8, 8, 7

KB Swings (sets of 10 superset with lunges and step ups):
- 70x 10 sets of 10

Bulgarian Split Squats (3x 11-12):
- 50x 12, 12, 11 (holding 25 lbs DB's)

Single Leg Standing Calf Raises (3x 10-12):
- 0x 10, 10, 9

Recovery:
Banded Face Pulls:
- Green x 10, 10, 9

Tuesday 1.17.17

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Superset #1 (3x4-5):
- Weighted Chin Ups: 0x5, 20x 4, 40x 3, 60x 2, 80x 1, 40x 5, 5, 4
- Weighted Dips: 0x5, 30x 4, 60x 3, 85x 2, 110x 1, 80x 5, 5, 4

Superset #2 (3x9-10):
- Assisted Chin Ups:  Red and Red x 10, 10, 9
- Weighted Dips:  40x 10, 10, 9

Superset #3 (3x13-15):
- Incline Hammer Curls w/ Super Fat Gripz:  30x 15, 15, 14
- Standing Overhead Barbell Extension:  102.5x 15, 15, 14

Recovery:
- Barbell Curl:  45x 50 (34-16)
- Band Push Downs:  Green x 50 (34-16)
- Band Face Pulls:  Green x 50 (34-16)

Monday 1.16.17

Rest day.

Sunday 1.15.17

Warm Up:
- Dynamic mobility for spine, hips, and hamstrings

Strength Training:
Back Squats (paused, 3x 2-3):
- Warm Ups:  45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 275x 3, 315x 2, 355x 1
- Work Sets:  295x 3, 3, 2

KB Swings:
- 70x 11 sets of 10 (super set with squats)

Sumo Deadlifts (3x 2-3):
- Warm Ups:  140x 5, 230x 4, 320x 3, 410x 2, 500x 1
- Work Sets:  460x 3, 3, 2

Standing Calf Raises (8x 9-12):
- 44x 1 set of 10, 7 sets of 9 (super set with sumo deadlifts)

Barbell Shrugs (Behind the back, 3x 9-10):
- 360x 10, 10, 9

Banded Face Pulls:
- Green Band x 10, 10, 9 (superset with shrugs)

Saturday 1.14.17

Warm Up:
- Crossover Symmetry Activation
- Band "no money" pull aparts
- Band shoulder dislocates

Strength Training:
Warm Up Sets:
- Close/ Reverse Grip Bench:  45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3
- Row / Supinated Grip Row:  45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3

Superset #1 (3x5):
- Close Grip Bench Press: 272.5x 5, 4, 4
- Barbell Row: 272.5x 5, 4, 4

Superset #2 (3x10):
- Reverse Grip Bench Press: 200x 10, 9, 9
- Supinated Grip Barbell Row: 200x 10, 9, 9

Superset #3 (3x15):
- Skull Crushers:  105x 115, 14, 14
- Standing Alternating DB Culrs w/ Fat Gripz:  35x 15, 14, 14

Recovery:
- Band Push Downs:  Green Band x 50 (33, 17)
- Barbell Curls:  45x 50 (33, 17)
- Band Face Pulls:  Green Band x 50 (33, 17)

Friday 1.13.17

Warm Up:
- Dynamic mobility for spine, hips, and hamstrings

Strength Training:
Front Squats (paused, 3x 2-3):
- Warm Ups:  45x 7, 65x 6, 115x 5, 155x 4, 205x 3, 245x 2, 295x 1
- Work Sets:  245x 3, 2, 2

KB Swings:
- 70x 10x10 (super set with front squats)

Deadlifts (3x 2-3):
- Warm Ups:  140x 5, 230x 4, 320x 3, 410x 2, 500x 1
- Work Sets:  460x 3, 2, 2

Standing Calf Raises (2 sec pause at the bottom and top):
- 0x 10, 10, 10, 10, 10 (super set with deadlift warm up sets)

Barbell Shrugs (3x 9-10):
- 360x 10, 9, 9

Banded Face Pulls:
- Green Band x 10, 9, 9 (super set with shrugs)

Thursday 1.12.17

Warm Up:
- Band Shoulder Drills

Strength Training:
Superset #1 (3x 4-5):
- Push Press:  70x 5, 120x 4, 160x 3, 210x 2, 250x 1, 210x 5, 4, 4
- Weighted Pull Ups:  0x5, 20x 4, 40x 3, 60x 2, 80x 1, 40x 5, 4, 4

Superset #2 (3x 9-10):
- 1-Arm DB Press:  55x 10, 9, 9
- Banded Pull Ups:  Red and Red Band x 10, 9, 9

Overhead Shrugs (3x 9-10):
- 185x 10, 9, 9

Shoulder Circuit (3x 14-15):
- Rear Delt Raises:  15x 15, 14, 14
- DB Front Raise:  15x 15, 14, 14
- DB Lateral Raises:  15x 15, 15, 15

Recovery:
- Barbell Curls: 45x  50 (32-18)
- Band Push Downs:  Green Band x 50 (32-18)
- Band Face Pulls:  Green band x 50 (32-18)

Wednesday 1.11.17

Warm Up:
- Dynamic mobility for spine, hips, and hamstrings

Strength Training:
Reverse Barbell Lunges (3x 3-4):
- 55x 6, 105x 5, 145x 4, 195x 3, 235x 2, 285x 1, 235x 4, 3, 3

Front Rack Step Ups (3x 7-8):
- 75x 8, 7, 7

KB Swings (sets of 10 superset with lunges and step ups):
- 70x 12 sets of 10

Bulgarian Split Squats (3x 11-12):
- 50x 12, 11, 11 (holding 25 lbs DB's)

Single Leg Standing Calf Raises (3x 6-10):
- 25x 6, 6, 6

Tuesday 1.10.17

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Superset #1 (3x4-5):
- Weighted Chin Ups: 0x5, 20x 4, 40x 3, 60x 2, 80x 1, 40x 5, 4, 4
- Weighted Dips: 0x5, 30x 4, 55x 3, 80x 2, 105x 1, 80x 5, 4, 4

Superset #2 (3x9-10):
- Assisted Chin Ups:  Red and Red x 10, 9, 9
- Weighted Dips:  40x 10, 9, 9

Superset #3 (3x13-15):
- Incline Hammer Curls w/ Super Fat Gripz:  30x 15, 14, 14
- Standing Overhead Barbell Extension:  102.5x 15, 14, 14

Recovery:
- Barbell Curl:  45x 50 (31-19)
- Band Press Downs:  Green x 50 (31-19)
- Band Face Pulls:  Green x 50 (31-19)

Monday 1.09.17

Warm Up:
- Dynamic mobility for spine, hips, and hamstrings

Strength Training:
Back Squats (paused, 3x 2-3):
- Warm Ups:  45x 5, 135x 4, 225x 3, 315x 2, 355x 1
- Work Sets:  295x 3, 2, 2

Sumo Deadlifts (3x 2-3):
- Warm Ups:  140x 5, 230x 4, 320x 3, 410x 2, 500x 1
- Work Sets:  460x 3, 2, 2

Barbell Shrugs (Behind the back, 3x 9-10):
- 360x 10, 9, 9

KB Swings (3x20):
- 70x 20, 20, 20 (superset with shrugs)

Conditioning:
Sprints:
- 10x 50 yard incline sprints (walk back to the start)

Sunday 1.08.17

Rest day.

Saturday 1.07.17

Warm Up:
- Crossover Symmetry Activation
- Band "no money" pull aparts
- Band shoulder dislocates

Strength Training:
Warm Up Sets:
- Close/ Reverse Grip Bench:  45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3
- Row / Supinated Grip Row:  45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3

Superset #1 (3x5):
- Close Grip Bench Press: 272.5x 4, 4, 4
- Barbell Row: 272.5x 4, 4, 4

Superset #2 (3x10):
- Reverse Grip Bench Press: 200x 9, 9, 9
- Supinated Grip Barbell Row: 200x 9, 9, 9

Superset #3 (3x15):
- Skull Crushers:  105x 14, 14, 14
- Standing Alternating DB Culrs w/ Fat Gripz:  35x 14, 14, 14

Recovery:
- Band Push Downs:  Green Band x 50 (30, 20)
- Barbell Curls:  45x 50 (30, 20)
- Band Face Pulls:  Green Band x 50 (30, 20)

Friday 1.06.17

Warm Up:
- Dynamic mobility for spine, hips, and hamstrings

Strength Training:
Front Squats (paused, 3x 2-3):
- Warm Ups:  115x 5, 155x 4, 205x 3, 245x 2, 295x 1
- Work Sets:  245x 2, 2, 2

Deadlifts (3x 2-3):
- Warm Ups:  140x 5, 230x 4, 320x 3, 410x 2, 500x 1
- Work Sets:  460x 2, 2, 2

Barbell Shrugs (3x 9-10):
- 360x 9, 9, 9

Standing Calf Raises (3x 20, superset with shrugs):
- 0x 20, 20, 20

Conditioning:
21's in a 10:00 AMRAP:
- KB Swings and Air Squats
Score:  20-10 swing and 1-11 air squats in 10:00 (165 swings and 66 squats)

Thursday 1.05.17

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Superset #1 (3x 4-5):
- Push Press:  70x 5, 120x 4, 160x 3, 210x 2, 250x 1, 210x 4, 4, 4
- Weighted Pull Ups:  0x5, 20x 4, 40x 3, 60x 2, 80x 1, 40x 4, 4, 4

Superset #2 (3x 9-10):
- Shoulder Press:  142.5x 9, 9, 9
- Band Assisted Wide Grip Pull Ups:  Red and Red Band x 9, 9, 9

Superset #3 (3x 13-15):
- Seated DB Presses:  50x 14, 14, 14
- DB Lateral Raises:  20x 14, 14, 14

Recovery:
- Barbell Curls: 45x  50 (29-21)
- Band Push Downs:  Green Band x 50 (29-21)
- Band Face Pulls:  Green band x 50 (29-21)

Wednesday 1.04.17

Warm Up:
- Crossover Symmetry Activation, static stretching for pecs and lats, dynamic mobility for hips, spine, and hamstrings

Strength Training:
Overhead Squats (3x 2-3):
- 45x 5, 95x 4, 135x 3, 165x 2, 200x 1, 165x 2, 2, 2

Overhead Shrugs, Press Grip (3x 9-10):
- 185x 9, 9, 9

Snatch Deadlifts (3x 2-3):
- 135x 5, 225x 4, 315x 3, 365x 2, 405x 1, 335x 3, 3, 3 (340 for 3x3 next week)

Conditioning:
20 to 1 or AMRAP in 10:00 of:
- Double Unders
- KB Swings @ 70
Score:  I finished the round of 13 for both movements (132 reps of each)

Tuesday 1.03.17

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Superset #1 (3x4-5):
- Weighted Chin Ups: 0x5, 20x 4, 40x 3, 60x 2, 80x 1, 40x 4, 4, 4
- Weighted Dips: 0x5, 30x 4, 55x 3, 80x 2, 105x 1, 80x 4, 4, 4

Superset #2 (3x9-10):
- Assisted Chin Ups:  Red and Red x 9, 9, 9
- Weighted Dips:  40x 9, 9, 9

Superset #3 (3x13-15):
- Incline Hammer Curls w/ Super Fat Gripz:  30x 14, 14, 14
- Standing Overhead Barbell Extension:  102.5x 14, 14, 14

Recovery:
Band Face Pulls:
- 50 reps (28-22)

Monday 1.02.17

Warm Up:
- Dynamic mobility for spine, hips, and hamstrings

Strength Training:
Back Squats (paused, 3x 2-3):
- Warm Ups:  45x 5, 135x 4, 225x 3, 315x 2, 355x 1
- Work Sets:  295x 2, 2, 2

Sumo Deadlifts (3x 2-3):
- Warm Ups:  140x 5, 230x 4, 320x 3, 410x 2, 500x 1
- Work Sets:  460x 2, 2, 2

Barbell Shrugs (Behind the back, 3x 9-10):
- 360x 9, 9, 9

Conditioning:
10:00 to get as much done as possible of 50-40-30-20-10 reps of:
- KB Swings @ 70
- Double Unders
- Reverse Lunges (alternating)
Score:  Completed the round of 40 plus 30 swings and 18 double unders

Sunday 1.01.17

Rest day.