Wednesday 1.31.18

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

Strength Training:
Front Squats (3x3):
- Front Squats:  45x8, 95x7, 135x6, 185x5, 225x4, 265x 2, 2, 2

Reverse Grip Pushdowns (5x10):
- Orange CS Cords x 10, 10, 10, 10, 10 (superset with the first 5 sets of front squats)

Sumo Deadlifts (3x3):
- Sumo Deadlifts:  135x7, 225x6, 315x5, 405x4, 465x 2, 2, 2

Overhead Elbows Out DB Extensions (5x15):
- 35x 14, 13, 13, 13, 13 (superset with the last 2 front squat sets and the first 3 deadlift sets)

Overhead Tricep Extensions w/ EZ Bar (5x20):
- 80x 17, 17, 17, 17, 17

Standing Calf Raises and Barbell Evil Wheels:
- Calf Raises:  35x 20, 20, 20
- Evil Wheels:  135x 6, 6, 6 (stay at 3x6 until I can improve ROM)

Tuesday 1.30.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Push Press (3x5):
- 55x 4/4, 105x 3/3, 145x 2/2, 195x 1/1, 235x 0/1, 195x 4, 4, 4

Incline DB Curls (3x10): 
- 25x12, 35x11, 45x 8, 8, 8 (superset with the first 5 sets of push presses)

Incline Hammer Curls (4x15):  
- 40x 12, 12, 12 (superset with the last 4 sets of push presses)

Standing Press (3x10):
- Press:  145x 9, 9, 9

Reverse Curls (3x20):
- 60x 19, 19, 19 (superset with press)

Shoulders Circuit (3x15 each):
- Arnold Presses:  50x 14, 14, 14
- DB Lateral Raises:  25x 14, 14, 14
- Rear Delt Barbell Rows:  100x 14, 14, 14

Monday 1.29.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Supinated Grip Barbell Rows (3x5):
- 45x10, 95x9, 135x8, 185x7, 225x6, 275x 4, 4, 4

Single Leg Standing Calf Raises:
- 0x 6, 5, 5, 5, 5, 5, 5, 5 (superset with rows)

Pull Ups (3x10 or 30 reps):
- 0x 9, 8, 8, 5

Ring Rows (3x15 or 45 reps):
- Rows:  0x 12, 12, 11, 10

Standing Calf Raises:
- 0x 16, 15, 15, 15, 15, 15, 15, 15 (superset with pull ups and ring rows)

Upper Back Superset (3x15 each):
- Behind the Back Barbell Shrugs:  275x 14, 14, 14
- Low Face Pulls:  Orange CS Cords x 14, 14, 14

Sunday 1.28.18

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

Strength Training:
Back Squats (3x3):
- 45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 315x4, 345x 2, 2, 2

Reverse Grip Pushdowns (6x10):
- Orange CS Cord x 10, 10, 10, 10, 10, 10 (superset with first 6 sets of squats)

Deadlifts (3x3):
- 135x7, 225x6, 315x5, 405x4, 465x 2, 2, 2

Elbows Out DB Extensions (6x15):
- 50x 12, 12, 12, 12, 12, 12 (superset with last 4 sets of squats and first 2 sets of deadlifts)

Skull Crushers (5x20):
- 90x 17, 17, 17, 17, 17 (superset with the last 5 sets of deadlifts)

Calves and Abs Superset:
- Standing Calf Raises:  30x 20, 20, 20
- GHD Sit Ups:  0x 8, 8, 8 (3 second negatives)

Saturday 1.27.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Close Grip Bench Press (3x5):
- 45x10, 95x9, 135x8, 185x7, 225x6, 275x 4, 4, 4

Barbell Curls (3x10):
- 45x12, 70x11, 90x 9, 9, 9 (superset with first 5 sets of bench press)

DB Hammer Curls (3x15):
- 45x 12, 12, 12 (superset with last 3 sets of bench press)

Close Grip Bench Press (3x10):
- 230x 9, 9, 9

Reverse Curls (3x20):
- 60x 19, 191, 19 (superset with the last 3 sets of bench press)

Dips and Shoulders Circuit (3x15 each):
- Bar Dips:  0x 15, 14, 14
- DB Rear Delt Raises:  20x 15, 14, 14
- DB Lateral Raises:  20x 15, 14, 14

Friday 1.26.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Barbell Rows (3x5):
45x10, 95x9, 135x8, 185x7, 225x6, 275x 4, 4, 4

Single Leg Calf Raises:
- 0x 5, 5, 5, 5, 5, 5, 5, 5 (each leg, superset with rows)

Chin Ups (3x10 or 30 reps):
- Chins:  0x 9, 8, 8, 5

Ring Rows (3x15 or 45 reps):
- Rows:  0x 12, 11, 11, 5, 5

Standing Calf Raises:
0x 15, 15, 15, 15, 15, 15, 15, 15, 15 (superset with chin ups and ring rows)

Upper Back Superset (3x15 each):
- Barbell Shrugs:  275x 14, 14, 14
- Band Face Pulls:  Orange CS Cords x 14, 14, 14

Thursday 1.25.18

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

Strength Training:
Front Squats (3x3):
- Front Squats:  45x8, 95x7, 135x6, 185x5, 225x4, 260x 3, 3, 3

Reverse Grip Pushdowns (5x10):
- Orange CS Cords x 10, 10, 10, 10, 10 (superset with the first 5 sets of front squats)

Sumo Deadlifts (3x3):
- Sumo Deadlifts:  135x7, 225x6, 315x5, 405x4, 460x 3, 3, 3

Overhead Elbows Out DB Extensions (5x15):
- 35x 13, 13, 13, 13, 13 (superset with the last 2 front squat sets and the first 3 deadlift sets)

Overhead DB Extensions (5x20):
- 30x 18, 18, 18, 18, 18

Standing Calf Raises and Barbell Evil Wheels:
- Calf Raises:  25x 20, 20, 20
- Evil Wheels:  135x 6, 6, 6

Wednesday 1.24.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Push Press (3x5):
- 50x 4/4, 100x 3/3, 140x 2/2, 190x 1/1, 230x 0/1, 190x 5, 5, 5

Incline DB Curls (4x10): 
- 40x 10, 10, 10, 10 (superset with the first 4 sets of push presses)

Incline Hammer Curls (4x15):  
- 35x 15, 15, 15 (superset with the last 4 sets of push presses)

Standing Press (3x10):
- Press:  140x 10, 10, 10

Reverse Curls (3x20):
- 55x 20, 20, 20 (superset with press)

Shoulders Circuit (3x15 each):
- Arnold Presses:  50x 15, 15, 12 (3x14 next week)
- DB Lateral Raises:  25x 15, 15, 12 (3x14 next week)
- Rear Delt Barbell Rows:  95x 15, 15, 12 (100 next week)

Tuesday 1.23.18

Warm Up:
- Crossover Symmetry Iron Scap (skipped, forgot the cords)

Strength Training:
Supinated Grip Barbell Rows (3x5):
- Rows:  45x10, 95x9, 135x8, 185x7, 225x6, 270x 5, 5, 5

Pull Ups (3x10 or 30 reps):
- Pull Ups:  0x 8, 8, 8, 3, 3

Ring Rows (3x15 or 45 reps):
- Rows:  0x 12, 12, 11, 6, 5

Upper Back Superset (3x15 each):
- Behind the Back Barbell Shrugs:  270x 15, 15, 15
- Low Face Pulls:  Orange CS Cords x 15, 15, 15

Jump Rope Total:  21 sets of 60 for 1260 total jumps

Monday 1.22.18

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

Strength Training:
Back Squats (3x3):
- 45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 315x4, 340x 3, 3, 3

Reverse Grip Pushdowns (7x10):
- Orange CS Cord x 10, 10, 10, 10, 10, 10, 10 (superset with first 7 sets of squats)

Deadlifts (3x3):
- 135x7, 225x6, 315x5, 405x4, 460x 3, 3, 3

Elbows Out DB Extensions (7x15):
- 45x 15, 15, 15, 15, 15, 15, 15 (superset with last 3 sets of squats and first 4 sets of deadlifts)

Skull Crushers (3x20):
- 90x 20, 20, 20 (superset with the last 3 sets of deadlifts)

Standing Calf Raises (3x20):
- 25x 20, 20, 20

Sunday 1.21.18

Warm Up:
- Crossover Symmetry Activation
- Static stretching for pecs, lats, and t-spine

Strength Training:
Close Grip Bench Press (3x5):
- 45x10, 95x9, 135x8, 185x7, 225x6, 270x 5, 5, 5

Barbell Curls (3x10):
- 45x12, 65x11, 85x 10, 10, 10 (superset with first 5 sets of bench press)

DB Hammer Curls (3x15):
- 40x 15, 15, 15 (superset with last 3 sets of bench press)

Close Grip Bench Press (3x10):
- Skipped because Holly needed the rack

Bar Dips (110 reps):
- 0x 20, 18, 16, 14, 12, 10, 8, 6, 4, 2

Reverse Curls (3x20):
- 55x 20, 20, 20 (superset with the first 3 sets of bar dips)

DB Lateral Raises and Band Pull Aparts:
- Lateral Raises:  30x 14, 12, 10, 8, 6, 4, 2 (superset with the last 7 sets of dips)
- Pull Aparts:  New Red Band x 14, 12, 10, 8, 6, 4, 2

Saturday 1.20.18

Warm Up:
- Dynamic mobility for shoulders and spine
- Static stretching for pecs, lats, and t-spine
- Crossover Symmetry Iron Scap

Strength Training:
Barbell Rows (3x5) with Jump Rope:
- Rows:  45x10, 95x9, 135x8, 185x7, 225x6, 270x 5, 5, 5
- Jump Rope:  A set of 60 jumps after each set of rows

Chin Ups (3x10 or 30 reps) with Jump Rope:
- Chins:  0x 9, 8, 8, 5
- Jump Rope:  A set of 60 jumps after each set of chins

Ring Rows (3x15 or 45 reps) with Jump Rope:
- Rows:  0x 12, 11, 11, 6, 5
- Jump Rope:  A set of 60 jumps after each set of rows

Upper Back Superset (3x15 each) with Jump Rope:
- Barbell Shrugs:  270x 15, 15, 15
- Band Face Pulls:  New Green x 15, 15, 15
- Jump Rope:  A set of 60 after each superset

Jump Rope Total:  20 sets of 60 for 1200 total jumps

Friday 1.19.18

Warm Up:
- SMR for chest, lats, and t-spine
- Dynamic mobility for hips, hamstrings, and spine

Strength Training:
Front Squats (3x3) and Reverse Grip Pushdowns (6x10):
- Front Squats:  45x8, 95x7, 135x6, 185x5, 225x4, 260x 3, 3, 2
- Pushdowns:  Orange CS Cord x 10, 10, 10, 10, 10, 10

Sumo Deadlifts (3x3) and Seated Overhead DB Elbows Out Extensions (6x15):
- Sumo Deadlifts:  135x7, 225x6, 315x5, 405x4, 460x 3, 3, 2
- Extensions:  30x 15, 15, 15, 15, 15, 15

Standing Calf Raises and Seated Overhead EZ Bar Tricep Extensions (6x20):
- Calf Raises:  20x 20, 20, 20
- Extensions:  65x 20, 20, 20, 20, 20, 20

Thursday 1.18.18

Warm Up:
- Dynamic mobility for shoulders and spine
- Static Stretching for pecs, lats, and t-spine
- Crossover Symmetry Activation

Strength Training:
Push Press and Incline DB Curls Superset:
- Push Press:  50x 4/4, 100x 3/3, 140x 2/2, 190x 1/1, 230x 0/1, 190x 5, 5, 4
- Incline DB Curls:  40x 10, 10, 10, 10, 10, 10, 10, 9

Standing Press and Incline Hammer Curls Superset:
- Press:  140x 10, 10, 9
- Incline Hammer Curls:  35x 15, 15, 14

Arnold Press and Reverse Curls Superset:
- Arnold Press:  50x 15, 15, 14
- Reverse Curls:  55x 20, 20, 19

Shoulders Superset (work up to 3x15):
- ATYT:  Yellow CS Cord x 12, 11, 10
- Seated DB Lateral Raises:  25x 12, 11, 10

Wednesday 1.17.18

Warm Up:
- Dynamic mobility for shoulders and spine
- Static stretching for pecs, lats, and t-spine
- Crossover Symmetry Iron Scap (skipped, forgot the cords)

Strength Training:
Supinated Grip Barbell Rows (3x5) with Jump Rope:
- Rows:  45x10, 95x9, 135x8, 185x7, 225x6, 270x 5, 5, 4
- Jump Rope:  A set of 55 jumps after each set of rows

Pull Ups (3x10 or 30 reps) with Jump Rope:
- Pull Ups:  0x 8, 8, 7, 4, 3
- Jump Rope:  A set of 55 jumps after each set of chins

Ring Rows (3x15 or 45 reps) with Jump Rope:
- Rows:  0x 11, 11, 11, 6, 6
- Jump Rope:  A set of 55 jumps after each set of rows

Upper Back Superset (3x15 each) with Jump Rope:
- Behind the Back Barbell Shrugs:  270x 15, 15, 14
- Band Face Pulls:  Green + Red x 15, 15, 14
- Jump Rope:  A set of 55 after each superset

Jump Rope Total:  21 sets of 55 for 1155 total jumps

Tuesday 1.16.18

Warm Up:
- Dynamic mobility for hamstring, hips, and spine
- Static stretching for pecs, lats, and t-spine

Strength Training:
Back Squats with Skull Crushers:
- Squats:  45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 315x4, 340x 3, 3, 2
- Skull Crushers:  30x17, 40x16, 50x15, 60x14, 70x13, 80x12, 90x11, 100x 10, 10, 10

Deadlifts with Elbows Out DB Extensions:
- Deadlifts:  135x7, 225x6, 315x5, 405x4, 460x 3, 3, 2
- EODBE:  45x 15, 15, 15, 15, 15, 15, 14

Standing Calf Raises with Reverse Grip Skull Crushers:
- Calf Raises:  15x 20, 20, 20
- RGSC:  60x 20, 20, 19

Monday 1.15.18

Warm Up:
- Dynamic Mobility for Shoulders
- Crossover Symmetry Activation
- Static stretching for pecs, lats, and t-spine

Strength Training:
Close Grip Bench Press and Barbell Curl Superset:
- Bench:  45x10, 95x9, 135x8, 185x7, 225x6, 270x 5, 5, 4
- Curl:  35x15, 45x14, 55x13, 65x12, 75x11, 85x 10, 10, 9

Close Grip Bench Press and Hammer Curl Superset:
- Bench:  225x 10, 10, 9
- Hammer Curls:  40x 15, 15, 14

Dips and Reverse Curls Superset:
- Dips:  0x 15, 15, 14
- Reverse Curls:  55x 20, 20, 19

Shoulder Superset (3x15 or 60 reps):
- Lateral Raises:  30x 10, 10, 9, 9, 8, 7, 7
- ATYT:  Yellow Cord x 10, 19, 9, 9, 8, 7, 7

Sunday 1.14.18

Warm Up:
- Dynamic mobility for shoulders and spine
- Static stretching for pecs, lats, and t-spine (skipped)
- Crossover Symmetry Iron Scap (skipped)

Strength Training:
Barbell Rows (3x5) with Jump Rope:
- Rows:  45x10, 95x9, 135x8, 185x7, 225x6, 270x 5, 5, 4
- Jump Rope:  A set of 55 jumps after each set of rows

Chin Ups (3x10 or 30 reps) with Jump Rope:
- Chins:  0x 8, 8, 8, 6
- Jump Rope:  A set of 55 jumps after each set of chins

Ring Rows (3x15 or 45 reps) with Jump Rope:
- Rows:  0x 11, 11, 11, 6, 6
- Jump Rope:  A set of 55 jumps after each set of rows

Upper Back Superset (3x15 each) with Jump Rope:
- Barbell Shrugs:  270x 15, 15, 14
- Band Face Pulls:  Green + Red x 15, 15, 14
- Jump Rope:  A set of 55 after each superset

Jump Rope Total:  20 sets of 55 for 1100 total jumps

Saturday 1.13.18

Warm Up:
- Static stretching for chest, lats, and t-spine
- Dynamic mobility for hips, hamstrings, and spine
- GHD Sit Ups, GHD Hip Extensions

Strength Training:
Front Squats (3x3) and Overhead Barbell Extensions (3x10):
- Front Squats:  45x8, 95x7, 135x6, 185x5, 225x4, 260x 3, 2, 2
- Extensions:  45x15, 55x14, 65x13, 75x12, 85x11, 95x10, 9, 9

Sumo Deadlifts (3x3) and Seated Overhead DB Extensions (7x15):
- Sumo Deadlifts:  135x7, 225x6, 315x5, 405x4, 460x 3, 2, 2
- Extensions:  30x 15, 15, 15, 15, 15, 14, 14

Standing Calf Raises and Reverse Grip Pushdowns:
- Calf Raises:  10x 20, 20, 20
- Pushdowns:  Orange CS Cords x 20, 19, 19

Friday 1.12.18

Warm Up:
- Dynamic mobility for shoulders and spine
- Static Stretching for pecs, lats, and t-spine
- Crossover Symmetry Activation

Strength Training:
Push Press and Incline DB Curls Superset:
- Push Press:  50x 4/4, 100x 3/3, 140x 2/2, 190x 1/1, 230x 0/1, 190x 5, 4, 4
- Incline DB Curls:  15x15, 20x14, 25x13, 30x12, 35x11, 40x 10, 9, 9

Standing Press and Reverse Curls Superset:
- Press:  140x 10, 9, 9
- Reverse Curls:  75x 15, 14, 14

Arnold Press and DB Hammer Curls Superset:
- Arnold Press:  50x 15, 14, 14
- Hammer Curls:  30x 20, 19, 19

Shoulders Superset (60 reps of each):
- DB Lateral Raises:  30x 10, 9, 8, 7, 6, 5, 5, 5, 5
- ATYT:  Yellow CS Cord x 10, 9, 8, 7, 6, 5, 5, 5, 5

Thursday 1.11.18

Warm Up:
- Dynamic mobility for shoulders and spine
- Static stretches for pecs, lats, and t-spine
- Crossover Symmetry Iron Scap

Strength Training:
Weighted Chin Ups (3x5) with Jump Rope:
- 0x5, 25x4, 50x3, 75x2, 100x1-ish, 50x 5, 4, 4
- Jump Rope:  Sets of 50 single jumps after each set

Wide Grip Pull Ups (3x10 or 30 reps total) and Jump Rope:
- 0x 8, 8, 6, 5, 3
- Jump Rope:  Sets of 50 single jumps after each set

Ring Rows (3x15 or 45 reps total) and Jump Rope:
- 0x 11, 11, 10, 7, 6
- Jump Rope:  Sets of 50 single jumps after each set

Upper Back Superset (3x15 each) with Jump Rope:
- Behind the Back Shrugs:  270x 15, 14, 14
- Band Face Pulls:  Green + Red x 15, 14, 14
- Jump Rope:  Sets of 50 single jumps after each set

Jump Rope Total:  21 sets of 50 for 1050 total jumps

Wednesday 1.10.18

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

Strength Training:
Deadlifts and Triceps Superset:
- Deadlifts:  45x8, 135x7, 225x6, 315x5, 405x4, 460x 3, 2, 2
- Skull Crushers:  45x15, 55x14, 65x13, 75x12, 65x11, 95x 10, 9, 9

Back Squats and Triceps Superset:
- Back Squats:  45x7, 135x6, 225x5, 315x4, 340x 3, 2, 2
- Elbows Out DB Extensions:  45x15, 15, 15, 15, 15, 14, 14

Standing Calf Raises and Triceps Superset:
- Calf Raises:  5x 20, 20, 20
- Reverse Grip Skull Crushers:  60x 20, 19, 19

Tuesday 1.09.18

Warm Up:
- Dynamic Mobility for Shoulders
- Crossover Symmetry Activation

Strength Training:
Close Grip Bench Press and Barbell Curl Superset:
- Bench:  45x10, 95x9, 135x8, 185x7, 225x6, 270x 5, 4, 4
- Curl:  35x15, 45x14, 55x13, 65x12, 75x11, 85x 10, 9, 9

Close Grip Bench Press and Hammer Curl Superset:
- Bench:  225x 10, 9, 9
- Hammer Curls:  40x 15, 14, 14

Dips and Reverse Curls Superset:
- Dips:  0x 15, 14, 14
- Reverse Curls:  55x 20, 19, 19

Shoulder Shocker Circuit:
- Front Plate Raise:  35x 10, 9, 9
- DB Cuban Press:  20x 10, 9, 9
- Lateral Raises:  20x 10, 9, 9
- ATYT:  Yellow Cord x 10, 9, 9

Monday 1.08.18

Warm Up:
- Dynamic Mobility for shoulders
- Static stretching for pecs, lats, and t-spine
- Crossover Symmetry Iron Scap

Strength Training:
Barbell Rows (3x5 or 15 reps) and and Jump Rope:
- Rows:  45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 270x 5, 4, 4, 2
- Jump Rope:  50 jumps after each set of rows

Supinated Grip Barbell Rows (3x10 or 30 reps) and Jump Rope:
- Rows:  225x 10, 9, 9, 2
- Jump Rope:  50 jumps after each set of rows

Ring Rows (3x15 or 45 reps) and Jump Rope:
- Rows:  0x 11, 10, 9, 8, 7
- Jump Rope:  50 jumps after each set of rows

Barbell Shrugs and Face Pulls Superset (3x15 or 45 reps) and Jump Rope:
- Shrugs:  270x 15, 14, 14, 2
- Face Pulls:  Green + Red x 15, 14, 14, 2
- Jump Rope:  50 jumps after each set of rows

Jump Rope Total:  22 sets of 50 for 1100 total jumps.

Sunday 1.07.18

Warm Up:
- Static stretching for chest, lats, and t-spine
- Crossover Symmetry Activation
- Dynamic mobility for hips, hamstrings, and spine

Strength Training:
Sumo Deadlifts and Overhead Barbell Extensions:
- Sumo DL:  45x8, 135x7, 225x6, 315x5, 405x4, 460x2, 2, 2
- Extensions:  45x15, 55x14, 65x13, 75x12, 85x11, 95x9, 9, 9

Front Squats and Seated Overhead DB Extensions:
- Front Squats:  45x8, 135x6, 225x4, 260x 2, 2, 2
- Extensions:  15x18, 20x17, 25x16, 30x14, 14, 14

Standing Calf Raises and Reverse Grip Pushdowns:
- Calf Raises:  0x 20, 20, 20
- Pushdowns:  Orange CS Cords x 19, 19, 19

Saturday 1.06.18

Warm Up:
- Dynamic mobility for shoulders and spine
- Static Stretching for pecs, lats, and t-spine
- Crossover Symmetry Activation

Strength Training:
Push Press and Incline DB Curls Superset:
- Push Press:  50x 4/4, 100x 3/3, 140x 2/2, 190x 1/1, 230x 0/1, 190x 4, 4, 4
- Incline DB Curls:  15x15, 20x14, 25x13, 30x12, 35x11, 40x 9, 9, 9

Standing Press and Reverse Curls Superset:
- Press:  140x 9, 9, 9
- Reverse Curls:  65x 14, 14, 14

Arnold Press and DB Hammer Curls Superset:
- Arnold Press:  50x 14, 14, 14
- Hammer Curls:  35x 19, 19, 19

Shoulder Shocker 2.0:
- Iso-Lateral DB Raises:  15x 8, 8, 8
- DB Cuban Presses:  15x 8, 8, 8
- Eccentric Lateral Raises:  15x 8, 8, 8
- ATYT:  Yellow CS Cord x 8, 8, 8

Friday 1.05.18

Warm Up:
- Dynamic mobility for shoulders and spine
- Crossover Symmetry Iron Scap
- Static stretches for pecs, lats, and t-spine

Strength Training:
Weighted Chin Ups (3x5):
- 0x5, 25x4, 50x3, 75x2, 100x1, 50x 4, 4, 4

Wide Grip Pull Ups (3x10 or 30 reps total):
- 0x 8, 7, 6, 5, 4

Ring Rows (3x15 or 45 reps total):
- 0x 10, 10, 9, 9, 7

Upper Back Superset (3x15 each):
- Behind the Back Shrugs:  270x 14, 14, 14
- Band Face Pulls:  Green + Red x 14, 14, 14

Thursday 1.04.18

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

Strength Training:
Deadlifts and Triceps Superset:
- Deadlifts:  45x8, 135x7, 225x6, 315x5, 405x4, 460x 2, 2, 2
- Skull Crushers:  45x15, 55x14, 65x13, 75x12, 65x11, 95x 9, 9, 9

Back Squats and Triceps Superset:
- Back Squats:  45x7, 135x6, 225x5, 315x4, 340x 2, 2, 2
- Elbows Out DB Extensions:  25x19, 30x18, 35x17, 40x16, 45x14, 14, 14

Standing Calf Raises and Triceps Superset:
- Calf Raises:  0x 20, 20, 20
- Reverse Grip Skull Crushers:  20x 19, 19, 19

Wednesday 1.03.18

Warm Up:
- Dynamic Mobility for Shoulders
- Crossover Symmetry Activation

Strength Training:
Close Grip Bench Press and Barbell Curl Superset:
- Bench:  45x10, 95x9, 135x8, 185x7, 225x6, 270x 4, 4, 4
- Curl:  35x15, 45x14, 55x13, 65x12, 75x11, 85x 9, 9, 9

Close Grip Bench Press and Hammer Curl Superset:
- Bench:  225x 9, 9, 9
- Hammer Curls:  40x 14, 14, 14

Dips and Reverse Curls Superset:
- Dips:  0x 14, 14, 14
- Reverse Curls:  55x 19, 19, 19

Shoulder Shocker Circuit:
- Front Plate Raise:  35x 9, 9, 9
- DB Cuban Press:  20x 9, 9, 9
- Lateral Raises:  20x 9, 9, 9
- Band Pull Apart:  Red x 27, 27, 27

Tuesday 1.02.18

Warm Up:
- Dynamic Mobility for shoulders
- Crossover Symmetry Activation
- Single Arm High Pulls:  20x 3x20 for each arm

Strength Training:
Barbell Rows and Serratus Crunches Superset:
- Rows:  45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 270x 4, 4, 4
- Serratus Crunches:  60 x 8, 8, 8, 8, 8, 8, 8, 8

Supinated Grip Barbell Rows and Reaching Sit Ups Superset:
- Rows:  225x 9, 9, 9
- Sit Ups:  30x 8, 8, 8

Barbell Shrugs and Face Pulls Superset:
- Shrugs:  270x 14, 14, 14
- Face Pulls:  Orange CS Bands x 14, 14, 14

Finisher Circuit:
10:00 AMRAP (rows to failure, then match reps of the other movements):
- Ring Rows:  7, 6, 5, 5, 6, 6, 5
- ATYT:  7, 6, 5, 5, 6, 6
- 4-Count Flutter Kicks:  7, 6, 5, 5, 6, 6
Score:  35 reps of each + 5 rows

Monday 1.01.18

Rest day.