Tuesday 2.28.17

Warm Up:
- Dynamic Shoulder warm up

Strength Training:
Superset #1 (6 sets):
- Chin Ups: 0x 6, 6, 6, 6, 6
- Dips: 0x 12, 12, 12, 12, 12

Superset #2 (3 sets):
- Supinated Grip Fat Man Pull Ups:  0x 10, 10, 10, 10, 9
- Push Ups:  0x 20, 20, 20, 20, 18

Superset #3 (3x13-15, or 45 reps total):
- Hammer Curls w/ Fat Gripz:  40x 15, 15, 15
- Incline KB Skull Crushers:  35x 13, 13, 12, 7

Recovery:
- Band Curl:  Green x 50
- Band Push Downs:  Red x 50
- Band Face Pulls:  Green x 50

Monday 2.27.17

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

Strength Training:
Back Squats (paused, 3x 2-3):
- 70x 8, 120x 7, 160x 6, 210x 5, 250x 4, 300x 3, 3, 3

Sumo Deadlifts (3x 2-3):
- 150x 5, 240x 4, 330x 3, 420x 2, 510x 1 (sumo PR), 465x 3, 3, 3

KB Swings:
- 70x 10 sets of 14 (super set with squats and deadlifts)

Standing Calf Raises (6x 9-12):
- 70x 11, 11, 11, 11, 11, 11 (super set with sumo deadlifts)

Barbell Shrugs (Behind the back, 3x 9-10):
- 365x 10, 10, 10

Banded Face Pulls:
- Two Green Bands x 13, 13, 13 (superset with shrugs)

Sunday 2.26.17

Rest day.

Saturday 2.25.17

Warm Up:
- Dynamic shoulder mobility
- Crossover Symmetry Activation
- Band "No Money" extensions
- Band shoulder dislocates

Strength Training:
Warm Up Sets:
- Reverse Grip/ Close Grip Bench Press:  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: 275x 5, 5, 4
- Barbell Row: 275x 5, 5, 4

Superset #2 (3x10):
- Reverse Grip Bench Press: 205x 10, 10, 9
- Supinated Grip Barbell Row: 205x 10, 10, 9

Superset #3 (3x15 or 45 total reps):
- Skull Crushers:  110x 15, 15, 14, 1
- Standing DB Curls w/ Fat Gripz:  40x 15, 15, 14, 1

Recovery:
- Band Push Downs:  Blue Band x 50
- Band Curls:  Green Band x 50
- Band Face Pulls:  Green Band x 50

Friday 2.24.17

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

Strength Training:
Front Squats (paused, 3x 2-3):
- Warm Ups:  45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 250x 3, 3, 2

Deadlifts (3x 2-3):
- Warm Ups:  150x 5, 240x 4, 330x 3, 420x 2, 510x 1, 465x 3, 3, 2

KB Swings:
- 70x 10 sets of 13 (superset with the first 10 sets of front squats and deadlifts)

Standing Calf Raises:
- 0x 21, 20, 20, 20, 10 (super set with deadlifts)

Barbell Shrugs (3x 9-10):
- 365x 10, 10, 9

Banded Face Pulls:
- Black Band x 13, 13, 12 (super set with shrugs)

Thursday 2.23.17

Warm Up:
- Band Shoulder Drills

Strength Training:
Arnold Presses (ascending sets of 10):
- 40x 10, 45x 10, 50x 10, 55x 10, 60x 10, 65x 10, 70x 10, 75x 9, 80x 7, 85x 5

Pull Ups:
- 0x 5, 5, 5, 5 (paired with Arnold Presses)

Fat Man Pull Ups:
- 0x 10, 10, 10, 9, 9 (paired with Arnold Presses)

Overhead Shrugs (3x 9-10):
- 190x 10, 10, 9 (paired with delt raise circuit)

Shoulder Circuit (3x 12-15):
- Rear Delt Raises:  20x 13, 13, 12
- DB Front Raise:  20x 13, 13, 12
- DB Lateral Raises:  20x 13, 13, 12

Recovery:
- Skipped band work today due to a lack of time

Wednesday 2.22.17

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

Strength Training:
Reverse Barbell Lunges (3x 3-4):
- 60x 8, 110x 7, 150x 6, 200x 5, 240x 4, 4, 3

Front Rack Step Ups (3x 7-8):
- 80x 8, 8, 7

KB Swings:
- 70x 10 sets of 13

Bulgarian Split Squats (3x 11-12):
- 30's x 12, 12, 11

Single Leg Standing Calf Raises (3x 10-12):
- 0x 11, 11, 11 (super set with split squats and face pulls)

Recovery:
Banded Face Pulls:
- Black Band x 13, 12, 12 (super set with split squats and calf raises)

Tuesday 2.21.17

Warm Up:
- Dynamic Shoulder Stretching
- Crossover Symmetry Activation
- Band No-Money Extensions
- Band Shoulder Dislocates

Strength Training:
Superset #1 (6 sets):
- Chin Ups: 0x 5, 5, 5, 5, 5, 5
- Dips: 0x 10, 10, 10, 10, 10, 10

Superset #2 (3 sets):
- Supinated Grip Fat Man Pull Ups:  0x 10, 10, 10 (increase to 5 sets)
- Push Ups:  0x 20, 20, 20 (increase to 5 sets)

Superset #3 (3x13-15, or 45 reps total):
- Hammer Curls w/ Fat Gripz:  40x 15, 15, 14, 1
- Elbows Out DB Extensions:  40x 15, 15, 14, 1

Recovery:
- Band Curl:  45x 50
- Band Push Downs:  Green x 50
- Band Face Pulls:  Green x 50

Monday 2.20.17

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

Strength Training:
Back Squats (paused, 3x 2-3):
- 70x 8, 120x 7, 160x 6, 210x 5, 250x 4, 300x 3, 3, 2

Sumo Deadlifts (3x 2-3):
- 145x 5, 235x 4, 325x 3, 415x 2, 505x 1, 465x 3, 3, 2

KB Swings:
- 70x 10 sets of 13 (super set with squats and deadlifts)

Standing Calf Raises (8x 9-12):
- 70x 10, 10, 10, 10, 10, 10, 9, 9 (super set with sumo deadlifts)

Barbell Shrugs (Behind the back, 3x 9-10):
- 365x 10, 10, 9

Banded Face Pulls:
- Two Green Bands x 12, 12, 12 (superset with shrugs)

Sunday 2.19.17

Warm Up:
- Dynamic shoulder mobility
- Crossover Symmetry Activation
- Band "No Money" extensions
- Band shoulder dislocates

Strength Training:
Warm Up Sets:
- Reverse Grip/ Close Grip Bench Press:  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: 275x 5, 4, 4
- Barbell Row: 275x 5, 4, 4

Superset #2 (3x10):
- Reverse Grip Bench Press: 205x 10, 9, 9
- Supinated Grip Barbell Row: 205x 10, 9, 9

Superset #3 (3x15 or 45 total reps):
- Skull Crushers:  110x 15, 14, 14, 2
- Standing DB Curls w/ Fat Gripz:  40x 15, 14, 14, 2

Recovery:
- Band Push Downs:  Blue Band x 50
- Band Curls:  Green Band x 50
- Band Face Pulls:  Green Band x 50

Saturday 2.18.17

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

Strength Training:
Front Squats (paused, 3x 2-3):
- Warm Ups:  45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 250x 3, 2, 2

Deadlifts (3x 2-3):
- Warm Ups:  145x 5, 235x 4, 325x 3, 415x 2, 505x 1, 465x 3, 2, 2

KB Swings:
- 70x 10 sets of 12 (superset with the first 10 sets of front squats and deadlifts)

Standing Calf Raises:
- 0x 20, 20, 20, 20, 10 (super set with deadlifts)

Barbell Shrugs (3x 9-10):
- 365x 10, 9, 9

Banded Face Pulls:
- Two Green Bands x 12, 12, 11 (super set with shrugs)

Friday 2.17.17

Warm Up:
- Band Shoulder Drills

Strength Training:
Arnold Presses (ascending sets of 10):
- 35x 10, 40x 10, 45x 10, 50x 10, 55x 10, 60x 10, 65x 10, 70x 10, 75x 8, 80x 6, 85x 4

Weighted Pull Ups:
- 0x5, 25x 4, 45x 3, 65x 2, 85x 1, 42.5x 5, 4, 4 (paired with arnold presses)

Fat Man Pull Ups:
- 0x 10, 9, 9 (feet on 4 large 45's)

Overhead Shrugs (3x 9-10):
- Skipped due to shoulder feeling tweeked

Shoulder Circuit (3x 12-15):
- Rear Delt Raises:  20x 13, 12, 12
- DB Front Raise:  20x 13, 12, 12
- DB Lateral Raises:  20x 13, 12, 12

Recovery:
- Band Push Downs:  Blue Band x 50
- Band Curls:  Green Band x 50
- Band Face Pulls:  Green band x 50

Thursday 2.16.17

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

Strength Training:
Reverse Barbell Lunges (3x 3-4):
- 60x 8, 110x 7, 150x 6, 200x 5, 240x 4, 3, 3

Front Rack Step Ups (3x 7-8):
- 80x 8, 7, 7

KB Swings:
- 70x 10 sets of 12

Bulgarian Split Squats (3x 11-12):
- 30's x 12, 11, 11

Single Leg Standing Calf Raises (3x 10-12):
- 0x 11, 11, 10 (super set with split squats)

Recovery:
Banded Face Pulls:
- Black Band x 12, 11, 11 (superset with calf raises)

Wednesday 2.15.17

Rest day and travelling back from San Diego.

Tuesday 2.14.17

Rest day.

Monday 2.13.17

Rest day and travelling to training.

Sunday 2.12.17

Warm Up:
- Dynamic Shoulder Stretching
- Crossover Symmetry Activation
- Band No-Money Extensions

Strength Training:
Superset #1 (3x4-5):
- Weighted Chin Ups: 0x5, 25x 4, 45x 3, 65x 2, 85x 1, 42.5x 5, 4, 4
- Weighted Dips: 0x5, 30x 4, 60x 3, 90x 2, 120x 1, 85x 5, 4, 4

Superset #2 (3x9-10):
- Ring Rows:  9" above foot level x 10, 9, 9
- Weighted Dips:  42.5x 10, 9, 9

Superset #3 (3x13-15, or 45 reps total):
- Hammer Curls w/ Fat Gripz:  40x 14, 13, 13, 5
- Standing Overhead Barbell Extension:  105x 15, 14, 14, 2

Recovery:
- Band Curl:  45x 50 (46-4)
- Band Push Downs:  Green x 50 (46-4)
- Band Face Pulls:  Green x 50 (46-4)

Saturday 2.11.17

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

Strength Training:
Back Squats (paused, 3x 2-3):
- Warm Ups:  90x 7, 140x 6, 180x 5, 230x 4, 270x 3, 320x 2, 360x 1
- Work Sets:  300x 3, 2, 2

KB Swings:
- 70x 10 sets of 12 (super set with squats)

Sumo Deadlifts (3x 2-3):
- Warm Ups:  145x 5, 235x 4, 325x 3, 415x 2, 505x 1
- Work Sets:  465x 3, 2, 2

Standing Calf Raises (8x 9-12):
- 70x 10, 10, 10, 10, 10, 9, 9, 9 (super set with sumo deadlifts)

Barbell Shrugs (Behind the back, 3x 9-10):
- 365x 10, 9, 9

Banded Face Pulls:
- Two Green Bands x 11, 11, 11 (superset with shrugs)

Recovery:
Frog Pumps:
15x 50 reps unbroken

Friday 2.10.17

Warm Up:
- Dynamic shoulder mobility
- Band "no money" pull aparts
- Band shoulder dislocates

Strength Training:
Warm Up Sets:
- Reverse Grip/ Close Grip Bench Press:  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: 275x 4, 4, 4
- Barbell Row: 275x 4, 4, 4

Superset #2 (3x10):
- Reverse Grip Bench Press: 205x 9, 9, 9
- Supinated Grip Barbell Row: 205x 9, 9, 9

Superset #3 (3x15 or 45 total reps):
- Skull Crushers:  110x 14, 14, 14, 3
- Standing DB Curls w/ Fat Gripz:  40x 13, 13, 13, 6

Recovery:
- Band Push Downs:  Green Band x 50 (45-5)
- Band Curls:  Green Band x 50 (45-5)
- Band Face Pulls:  Green Band x 50 (45-5)

Thursday 2.09.17

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

Strength Training:
Front Squats (paused, 3x 2-3):
- Warm Ups:  45x 7, 70x 6, 120x 5, 160x 4, 210x 3, 250x 2, 300x 1
- Work Sets:  250x 2, 2, 2

KB Swings:
- 70x 10x11 (super set with front squats)

Deadlifts (3x 2-3):
- Warm Ups:  145x 5, 235x 4, 325x 3, 415x 2, 505x 1
- Work Sets:  465x 2, 2, 2

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

Barbell Shrugs (3x 9-10):
- 365x 9, 9, 9

Banded Face Pulls:
- Black Band x 11, 11, 10 (super set with shrugs)

Frog Pumps:
- 10x 50

Wednesday 2.08.17

Warm Up:
- Band Shoulder Drills

Strength Training:
Superset #1 (3x 4-5):
- Push Press:  75x 5, 125x 4, 165x 3, 215x 2, 255x 1, 212.5x 4, 4, 4
- Weighted Pull Ups:  0x5, 25x 4, 45x 3, 65x 2, 85x 1, 42.5x 4, 4, 4

Superset #2 (3x 9-10):
- Arnold Press:  60x 9, 9, 9
- Fat Man Pull Ups:  0x 9, 9, 9 (feet on 4 large 45's)

Overhead Shrugs (3x 9-10):
- 190x 9, 9, 9

Shoulder Circuit (3x 12-15):
- Rear Delt Raises:  20x 12, 12, 12
- DB Front Raise:  20x 12, 12, 12
- DB Lateral Raises:  20x 12, 12, 12

Recovery:
- Band Curls: Green Band x  50 (44-6)
- Band Push Downs:  Green Band x 50 (44-6)
- Band Face Pulls:  Green band x 50 (44-6)

Tuesday 2.07.17

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

Strength Training:
Reverse Barbell Lunges (3x 3-4):
- 60x 8, 110x 7, 150x 6, 200x 5, 240x 4, 4, 4

Front Rack Step Ups (3x 7-8):
- 80x 7, 7, 7

KB Swings:
- 70x 10 sets of 11

Bulgarian Split Squats (3x 11-12):
- 30's x 11, 11, 11

Single Leg Standing Calf Raises (3x 10-12):
- 0x 11, 11, 10 (super set with split squats)

Recovery:
Banded Face Pulls:
- Black Band x 11, 10, 10 (superset with calf raises)

Frog Pumps:
- 5x 50

Monday 2.06.17

Warm Up:
- Dynamic Shoulder Stretching
- Crossover Symmetry Activation
- Band No-Money Extensions

Strength Training:
Superset #1 (3x4-5):
- Weighted Chin Ups: 0x5, 25x 4, 45x 3, 65x 2, 85x 1, 42.5x 4, 4, 4
- Weighted Dips: 0x5, 30x 4, 60x 3, 90x 2, 120x 1, 85x 4, 4, 4

Superset #2 (3x9-10):
- Ring Rows:  9" above foot level x 9, 9, 9
- Weighted Dips:  42.5x 9, 9, 9

Superset #3 (3x13-15, but get 45 reps total):
- Hammer Curls w/ Fat Gripz:  40x 13/2, 13/2, 13/2
- Standing Overhead Barbell Extension:  105x 14/1, 14/1, 14/1

Recovery:
- Band Curl:  45x 50 (43-7)
- Band Push Downs:  Green x 50 (43-7)
- Band Face Pulls:  Green x 50 (43-7)

Sunday 2.05.17

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, 360x 1
- Work Sets:  300x 2, 2, 2

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

Sumo Deadlifts (3x 2-3):
- Warm Ups:  145x 5, 235x 4, 325x 3, 415x 2, 505x 1
- Work Sets:  465x 2, 2, 2

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

Barbell Shrugs (Behind the back, 3x 9-10):
- 365x 9, 9, 9

Banded Face Pulls:
- Two Green Bands x 11, 10, 10 (superset with shrugs)

Recovery:
Frog Pumps:
0x 50 reps unbroken

Saturday 2.04.17 (Back Off Week)

Warm Up:
- Band Shoulder Dislocates
- Crossover Symmetry Activation
- Band no-money extensions

Strength Training:
Reverse Grip/ Close Grip Bench Press (5x 5/5):
- Warm Ups:  45x 6/6, 95x 5/5, 135x 4/4, 185x 3/3, 225x 2/2, 252x 1/1
- Work Sets:  210x 5/5, 5/5, 5/5, 5/5, 5/5

Supinated Grip Row/ Barbell Row (5x 5/5):
- Warm Ups:  45x 6/6, 95x 5/5, 135x 4/4, 185x 3/3, 225x 2/2, 252x 1/1
- Work Sets:  210x 5/5, 5/5, 5/5, 5/5, 5/5

Arms Superset:

- Skull Crushers:  102.5x 10, 10, 10, 10, 10

- DB Curls w/ Fat Gripz:  35x 10, 10, 10, 10, 10

Recovery:
- Band Push Downs:  Green Band x 50 (42-8)
- Band Curls:  Green Band x 50 (42-8)

- Band Face Pulls:  Green Band x 50 (42-8)

Friday 2.03.17 (Back Off Week)

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

Strength Training:
Front Squats (3x 10):
- Warm Ups:  45x 6, 95x 5, 135x 4, 185x 3, 225x 2, 275x 1
- Work Sets:  190x 10, 10, 10

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

Deadlifts (3x 10):
- Warm Ups:  135x 5, 225x 4, 315x 3, 405x 2, 435x 1
- Work Sets:  365x 10, 10, 10

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

Barbell Shrugs (3x 20):
- 275x 20, 20, 20

Banded Face Pulls:
- Green Band x 20, 20, 20 (super set with shrugs)

Thursday 2.02.17 (Back Off Week)

Warm Up:
- Dynamic Mobility and band work for shoulders

Strength Training:
Chin Ups (5x 10 mix of strict and bands):
- Warm Ups:  0x 5, 15x 4, 30x 3, 45x 2, 60x 1
- Work Sets:  Blue and Orange Bands x 6/4, 5/5, 5/5, 5/5, 5/5

Arnold Presses (5x 10):
- Warm Ups:  35x 10, 40x 10, 45x 10, 50x 10, 55x 10
- Work Sets:  60x 10, 10, 10, 10, 10

Overhead Shrugs (3x 20):
- 135x 20, 20, 20

DB Lateral Raises (3x 20):
- 20x 20, 20, 20

Recovery:
- Band Curls:  Green Band x 50 (41-9)
- Band Push Downs:  Green Band x 50 (41-9)
- Band Face Pulls:  Green Band x 50 (41-9)

Wednesday 2.01.17 (Back Off Week)

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

Strength Training:
Reverse DB Lunges (5x 10):
- 25s x 10, 30s x 10, 35s x 10, 40s x 10, 45s x 10

DB Step Ups (5x 10):
- 20s x 10, 25s x 10, 30s x 10, 35s x 10, 40s x 10

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

Bulgarian Split Squats (5x 10):
- 25s x 10, 10, 10, 10, 10

Single Leg Standing Calf Raises (3x 10-12):
- 0x 11, 10, 10 (super set with split squats)

Frog Pumps:
- 0x 50 (superset with face pulls)

Recovery:
Banded Face Pulls:
- Black Band x 11, 10, 10 (superset with split squats and frog pumps)