Monday 4.30.18- De-Load Week

De-Load Week...

Warm Up:
- Dynamic mobility for spine, hips, and hamstrings
- Hip Circle Glute Warm Ups

Strength Training:
Snatch Grip/ Sumo/ Conventional Deadlift Warm Up Sets:
- 75x 5/5/5, 165x 4/4/4, 255x 3/3/3, 345x 2/2/2

Conventional Deadlifts (3x1 De-Load):
- 435x 1, 1, 1

Sumo Deadlifts (3x2 De-Load):
- 395x 2, 2, 2

Snatch Grip Deadlifts (3x3 De-Load):
- 345x 3, 3, 3

GHD Hip Extensions, Standing Calf Raises, and Ring Planks Giant Set:
- Hip Extensions:  0x 14, 14, 14
- Calf Raise:  50x 14, 14, 14
- Planks:  0x :38, :38, :38

Conditioning:
10:00 AMRAP:
- Walking Lunges:  40 steps (20 each leg)
- Rowing:  20 calories
Score:  3 rounds + 40 walking lunges +1 calorie row

Sunday 4.29.18

Rest day.

Saturday 4.28.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Shoulders Giant Set (3x8-12):
- Handstand Holds:  :31, :31, :31
- Front Raises:  45x 9, 9, 9
- DB Lateral Raises (overhead):  20x 9, 9, 9
- ATYT's:  Yellow CS Cords x 9, 9, 9

EZ Bar Spider Curls and Skull Crushers with Close Grip Bench Press (3x8-10):
- Spider Curls:  40x 14, 60x 12, 70x 10, 80x 8, 8, 7
- Skull Crushers and Presses:  45x 14/14, 75x 12/12, 95x 10/10, 110x 8/8, 8/8, 7/7

Crossbody Hammer Curls and Elbows Out DB Extensions with Close Grip DB Presses (3x10-12):
- Hammer Curls:  40x 9, 9, 8
- EODBE and Presses:  40x 9/9, 9/9, 8/8

Conditioning:
10:00 AMRAP of push ups and rowing:
- 20 push ups and 20 calorie row
- 19 push ups and 19 calorie row
- 18 push ups and 18 calorie row
- 17 push ups and 17 calorie row
- 16 push ups and 16 calorie row
- 15 push ups
Totals:  105 push ups and 90 calorie row

Friday 4.27.18

Warm Up:
- T-Spine Mobility
- Crossover Symmetry Activation

Strength Training:
Push Press (3x6) with Pull Up variations:
- Push Press:  65x9, 115x 8, 155x 7, 205x 6, 6, 6 (210 next week)
- Pull Ups:  0x 7, 7, 7
- Parallel Grip Chin Ups:  0x 7, 7, 7

Standing Barbell Press (3x8) with Chin Ups:
- Press:  155x 8, 8, 8 (160 next week)
- Chin Ups:  0x 7, 6, 6

1-Arm Arnold Press (3x10) with Ring Rows (1:00 between lifts):
- Press:  60x 10, 10, 10 (65 next week, seated and both arms together)
- Ring Rows:  0x 13, 12, 12

Behind the Back Barbell Shrugs (3x12) with 1-Arm DB High Pulls (1:00 between supersets):
- Shrugs:  295x 12, 12, 12 (300 next week)
- High Pulls:  35x 14, 14, 14

Thursday 4.26.18

Warm Up:
- Dynamic mobility for hips, spine, and hamstrings
- Hip Circle walks
- T-Spine and Shoulder mobility

Strength Training:
Back Squats (3x3):
- 50x9, 100x8, 140x7, 190x6, 230x5, 280x4, 320x 3, 3, 3
- Shoulder and T-Spine ,mobility between sets

Front Squats (3x4):
- 100x7, 140x6, 190x5, 230x 4, 4, 4
- Shoulder and T-Spine mobility between sets

Overhead Squats Warm Ups:
- 45x7, 95x6

Overhead Squats, Calves, and Core Giant Set:
- Overhead Squats:  100x 5, 5, 5
- Standing Calf Raises:  50x 14, 14, 13
- Ring Plank Holds:  0x :37, :37, :37

Conditioning:
- Jump rope single to finish out the 60 minute running clock for this workout
Total:  190 jumps

Wednesday 4.25.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Shoulders Giant Set (3x8-12):
- Handstand Holds:  :31, :31, :31
- Front Raises:  45x 9, 9, 9
- DB Lateral Raises:  25x 9, 9, 9
- ATYT's:  Yellow CS Cords x 9, 9, 9

DB Spider Curls (3x6-10) and Overhead Barbell Extensions(3x8-10):
- Curls:  15x 14, 25x 12, 35x 10, 40x 7, 7, 7
- OHE:  47.5x14, 67.5x 12, 87.5x10, 107.5x 8, 8, 8

Incline DB Hammer Curls and Overhead Elbows Out Extensions (3x10-12):
- Curls:  40x 10, 10, 10
- EODBE:  40x 10, 10, 10

Conditioning:
10:00 AMRAP of push ups and rowing (push ups x2x10):
- 20 push ups and 400m row
- 19 push ups and 380m row
- 18 push ups and 360m row
- 17 push ups and 340m row
- 16 push ups and 122 of the 320m row
Totals:  90 push ups and 1602m row

Tuesday 4.24.18

Warm Up:
- T-Spine mobility
- Crossover Symmetry Activation

Strength Training:
Close Grip Bench Press (3x6) and Fat Man Pull Ups:
- Bench Press:  50x7, 100x 6, 140x5, 190x 4, 230x3 280x 2, 320x1, 280x 6, 6, 6
- Fat Man Pull Ups:  0x 9, 9, 9, 9, 9
- Fat Man Pull Ups (supinated Grip):  0x 9, 9, 9, 9, 9

Reverse Grip Bench Press (3x8) and 1-Arm Landmine Rows (3x12):
- Bench:  210x 8, 8, 8
- Rows:  100x 12, 12, 12

Bar Dips (3x increasing reps) and Rear Delt Barbell Rows (3x12):
- Dips:  0x 13, 12, 12
- Rows:  105x 16, 16, 16

Barbell Shrugs (3x12) and 1-Arm DB High Pulls (3x15):
- Shrugs:  295x 12, 12, 12
- High Pulls:  35x 14, 14, 14 (try two-arm next time)

Monday 4.23.18

Warm Up:
- Dynamic mobility for spine, hips, and hamstrings
- Hip Circle Glute Warm Ups

Strength Training:
Snatch Grip Deadlifts/ Sumo Deadlifts Warm Up Sets:
- 65x 5/5, 155x 4/4, 245x 3/3, 335x 2/2

Conventional Deadlifts (3x3):
- 425x 3, 3, 3 (435 next week)

Sumo Deadlifts (3x4):
- 385x 4, 4, 4 (395 next week)

Snatch Grip Deadlifts (3x5):
- 335x 5, 5, 5 (345 next week)

Standing Calf Raises and Ring Planks:
- Calf Raise:  50x 14, 14, 13
- Planks:  0x :37, :37, :37

Conditioning:
10:00 AMRAP:
- Bulgarian Split Squats:  0x 1, 2, 3, 4, etc. (each leg)
- DB Goblet Squats:  50x 2, 4, 6, 8, etc.
- KB Swings:  70x 3, 6, 9, 12, etc.
Score:  Made it to the round of 7 split squats, 14 goblet squats, and did 14 of 21 kb swings

Sunday 4.22.18

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

Active Recovery:
20:00 AMRAP of:
- 10 GHD Sit Ups
- 10 GHD Hip Extensions
- 100 Single Unders
- 400m Run
Score:  4 rounds + 10 sit ups, 10 hip extension, and 100 single unders

Saturday 4.21.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Shoulders Giant Set (3x8-12):
- Handstand Holds:  :30, :30, :30
- Front Raises:  45x 9, 9, 8
- DB Lateral Raises (overhead):  20x 9, 9, 8
- ATYT's:  Yellow CS Cords x 9, 9, 8

EZ Bar Spider Curls and Skull Crushers with Close Grip Bench Press (3x8-10):
- Spider Curls:  40x 14, 60x 12, 70x 10, 80x 8, 7, 7
- Skull Crushers and Presses:  45x 14/14, 75x 12/12, 95x 10/10, 110x 8/8, 7/7, 7/7

Crossbody Hammer Curls and Elbows Out DB Extensions with Close Grip DB Presses (3x10-12):
- Hammer Curls:  40x 9, 8, 8
- EODBE and Presses:  40x 9/9, 8/8, 8/8

Conditioning:
10:00 AMRAP of push ups and rowing (push ups x2x10):
- 20 push ups and 400m row
- 18 push ups and 360m row
- 16 push ups and 320m row
- 14 push ups and 280m row
- 12 push ups and 240m row
- 10 push ups and 100m row
Totals:  90 push ups and 1700m row

Friday 4.20.18

Warm Up:
- T-Spine Mobility
- Crossover Symmetry Activation

Strength Training:
Push Press (3x6) with Pull Up variations (1:00 rest between lifts):
- Push Press:  65x12, 115x 10, 155x 8, 205x 6, 6, 5
- Pull Ups:  0x 7, 7, 7
- Parallel Grip Chin Ups:  0x 7, 7, 7

Standing Barbell Press (3x8) with Chin Ups (1:00 rest between lifts):
- Press:  155x 8, 8, 7
- Chin Ups:  0x 6, 6, 6

1-Arm Arnold Press (3x10) with Ring Rows (1:00 between lifts):
- Press:  60x 10, 10, 9
- Ring Rows:  0x 12, 12, 12

Behind the Back Barbell Shrugs (3x12) with 1-Arm DB High Pulls (1:00 between supersets):
- Shrugs:  295x 12, 12, 11
- High Pulls:  35x 14, 14, 13

Conditioning:
Jump Rope (to finish out the 60:00 running clock for this workout):
Total:  287 jumps in 2:15 (started at 57:45)

Thursday 4.19.18

Warm Up:
- Dynamic mobility for hips, spine, and hamstrings
- Hip Circle walks
- T-Spine and Shoulder mobility

Strength Training:
Squat Warm Ups:
Front Squat/ Back Squats:  50x 7/7, 100x 6/6, 140x 5/5, 190x 4/4, 230x3/3, 280x 2/2

Back Squats (3x3 with a pause):
- 320x 3, 3, 2

Front Squats (3x4 with a pause):
- 230x 4, 4, 3

Overhead Squats (3x5):
- 55x 5, 5, 4

Calves and Core:
- Standing Claf Raises:  50x 14, 13, 13
- Ring Plank Holds:  0x :36, :36, :36

Conditioning:
5:00 AMRAP, Ascending by 2's:
- KB Swings @ 70:  2-4-6-8-10-12
- Alternating Step Ups at 24":  2-4-6-8-10-9 (better to do goblet squats next time)
Totals:  42 wings and 39 step ups

Wednesday 4.18.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Shoulders Giant Set (3x8-12):
- Handstand Holds:  :30, :30, :30
- Front Raises:  45x 9, 9, 8
- DB Lateral Raises (overhead):  20x 9, 9, 8
- ATYT's:  Yellow CS Cords x 9, 9, 8

DB Spider Curls and Overhead Barbell Extensions(3x8):
- Curls:  15x 14, 25x 12, 35x 10, 40x 7, 7, 6
- OHE:  47.5x14, 67.5x 12, 87.5x10, 107.5x 8, 8, 7

Incline DB Hammer Curls and Overhead Elbows Out Extensions (3x10):
- Curls:  40x 10, 10, 9
- EODBE:  40x 10, 10, 9

Conditioning:
10:00 AMRAP of push ups and rowing (push ups x2x10):
- 20 push ups and 400m row
- 18 push ups and 360m row
- 16 push ups and 320m row
- 14 push ups and 280m row
- 12 push ups and 240m row
- 10 push ups
Totals:  90 push ups and 1600m row

Tuesday 4.17.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Close Grip Bench Press (3x6) and Fat Man Pull Ups:
- Bench Press:  50x7, 100x 6, 140x5, 190x 4, 230x3 280x 2, 320x1, 280x 6, 6, 5
- Body Rows:  0x 10, 9, 8, 8, 8 (all 9's next week)
- Rows (supinated Grip):  0x 8, 8, 8, 8, 8 (all 9's next week)

Reverse Grip Bench Press (3x8) and DB Rows (3x increasing reps each week):
- Bench:  210x 8, 8, 7
- Rows:  100x 12, 12, 12 (add a rep each week)

Bar Dips and Rear Delt Barbell Rows:
- Dips:  0x 12, 12, 12
- Rows:  100x 16, 16, 16, (105 next week)

Barbell Shrugs (3x12) and 1-Arm DB High Pulls (3x15):
- Shrugs:  295x 12, 12, 11
- High Pulls:  35x 14, 14, 13

Monday 4.16.18

Warm Up:
- Dynamic mobility for spine, hips, and hamstrings
- Hip Circle Glute Warm Ups

Strength Training:
Snatch Grip Deadlifts/ Sumo Deadlifts Warm Up Sets:
- 65x 5/5, 155x 4/4, 245x 3/3, 335x 2/2

Conventional Deadlifts (3x3):
- 425x 3, 3, 2

Sumo Deadlifts (3x4):
- 385x 4, 4, 3

Snatch Grip Deadlifts (3x5):
- 335x 5, 5, 4

Standing Calf Raises and Ring Planks:
- Calf Raise:  50x 14, 13, 13
- Planks:  0x :36, :36, :36

Conditioning:
10:00 AMRAP:
- 60 Steps of Walking Lunges (30 each leg)
- 100 Single Unders
Score:  3 rounds + 24 lunges (204 total walking lunges)

Sunday 4.15.18

Rest day.

Saturday 4.14.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Shoulder Giant Set (3x8-10):
- Barbell Cuban Presses:  45x 9, 8, 8
- Barbell Front Raises:  45x 9, 8, 8
- DB Rear Delt Raises:  25x 9, 8, 8
- DB Lateral Raises:  25x 9, 8, 8

Hand Extensions, Barbell Curls, and Skull Crushers with Close Grip Bench (3x7-8):
- Hand X Band Extensions:  7, 7, 7
- Curls: 45x14, 65x12, 85x10, 97.5x 7, 7, 7
- Skull Crushers/ Bench:  45x14/14, 75x 12/12, 95x 10/10, 115x 7/7, 7/7, 7/7

Hand Extensions, Crossbody Hammer Curls, and Elbows Out Extensions with DB Press (3x8-10):
- Hand Extensions:  8, 8, 8
- Curls:  40x 8, 8, 8
- EODE/ Press:  40x 8/8, 8/8, 8/8

Conditioning:
4x 2:30 rounds of:
- Max Effort Handstand Hold
- Push Ups until technical failure
- Row for the rest of the round
Score:  Handstands were around :30 each round, push ups were 15, 12, 12, 10, and total row was 1501m

Friday 4.13.18

Warm Up:
- T-Spine Mobilization
- Crossover Symmetry Activation

Strength Training:
Push Press (3x6) with Pull Up variations (1:00 rest between lifts):
- Push Press:  65x12, 115x 10, 155x 8, 205x 6, 5, 5
- Pull Ups:  7, 7, 7
- Parallel Grip Chin Ups:  7, 7, 6

Standing Barbell Press (3x8) with Chin Ups (1:00 rest between lifts):
- 155x 8, 7, 7
- Chin Ups:  6, 6, 6

1-Arm Arnold Press (3x10) with Ring Rows (1:00 between lifts):
- Press:  60x 10, 9, 9
- Ring Rows:  12, 12, 11

Behind the Back Barbell Shrugs (3x12) with 1-Arm DB High Pulls (1:00 between supersets):
- Shrugs:  295x 12, 11, 11
- High Pulls:  35x 14, 13, 13

Thursday 4.12.18

Warm Up:
- Dynamic mobility for hips, spine, and hamstrings
- Hip Circle walks
- T-Spine and Shoulder mobility

Strength Training:
Squat Warm Ups:
Paused Front Squat/ Back Squats:  50x 1/8, 100x 1/7, 140x 1/6, 190x 1/5, 230x1/4, 280x 1/3

Back Squats (3x3 with 3-second negatives):
- 320x 3, 2, 2

Front Squats (3x4 with 3-second negatives):
- 230x 4, 3, 3

Overhead Squats (3x5 with 3-second negatives):
- 45x 5, 5, 5 (50 next week)

Calves and Core:
- Standing Claf Raises:  50x 13, 13, 1
- Ring Plank Holds:  0x :35, :35, :35

Conditioning:
21's (As much as possible in 10:00):
- Bulgarian Split Squats:  0x 1, 2, 3, 4, 5, 6, 7, 8, 4 (each leg)- 40 total each leg
- KB Swings:  70x 20, 19, 18, 17, 16, 15, 14, 13- 132 total swings

Wednesday 4.11.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Shoulders Giant Set (3x8-12):
- Barbell Cuban Presses:  45x 9, 8, 8
- Barbell Front Raises:  45x 9, 8, 8
- DB Rear Delt Raises:  25x 9, 8, 8
- DB Lateral Raises:  25x 9, 8, 8

Hand Extensions, DB Spider Curls, and Overhead Barbell Extensions(3x8):
- Hand X Band Extensions for same reps as curls
- Curls:  15x 14, 25x 12, 35x 10, 40x 7, 6, 6
- OHE:  47.5x14, 67.5x 12, 87.5x10, 107.5x 8, 7, 7

Hand Extensions, Incline DB Hammer Curls and Overhead Elbows Out Extensions (3x10):
- Hand X Band Extensions for same reps as curls
- Curls:  40x 10, 9, 9
- EODBE:  40x 10, 9, 9

Conditioning:
10:00 AMRAP:
- 300m Row
- 15 Push Ups
Score:  4 rounds + 103m Row

Tuesday 4.10.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Close Grip Bench/ Reverse Grip Bench and Barbell Row/ Supinated Barbell Row Warm Ups:
- Bench: 50x 7/7, 100x 6/6, 140x 5/5, 190x 4/4, 230x 3/3
- Rows:  50x 7/7, 100x 6/6, 140x 5/5, 190x 4/4, 230x 3/3

Close Grip Bench Press and Barbell Rows (3x6):
- Bench:  280x 6, 5, 5
- Rows:  280x 6, 5, 5

Reverse Grip Bench Press and Supinated Barbell Rows (3x8):
- Bench:  210x 8, 7, 7
- Rows:  230x 8, 7, 7

Bar Dips and Ring Rows:
- Dips:  0x 12, 12, 11
- Rows:  0x 12, 12, 11

Barbell Shrugs (3x12) and 1-Arm DB High Pulls (3x15):
- Shrugs:  295x 12, 11, 11
- High Pulls:  35x 14, 13, 13

Monday 4.09.18

Warm Up:
- Dynamic mobility for spine, hips, and hamstrings
- Hip Circle Glute Warm Ups

Strength Training:
Snatch Grip Deadlifts/ Sumo Deadlifts Warm Up Sets:
- 65x 5/5, 155x 4/4, 245x 3/3, 335x 2/2

Conventional Deadlifts (3x3):
- 425x 3, 2, 2

Sumo Deadlifts (3x4):
- 385x 4, 3, 3

Snatch Grip Deadlifts (3x5):
- 335x 5, 4, 4

Standing Calf Raises and Ring Planks:
- Calf Raise:  50x 13, 13, 13
- Planks:  0x :35, :35, :35

Conditioning:
10:00 AMRAP:
- 5 KB Front Rack Reverse Lunges each leg @ 70 lbs
- 10 KB Goblet Squats @ 70
- 15 KB Swings @ 70
Score:  4 rounds + 5 lunges each leg + 3 goblet squats

Sunday 4.08.18

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

Active Recovery:
20:00 AMRAP of:
- 10 GHD Sit Ups
- 10 GHD Hip Extensions
- 100 Single Unders
- 400m Run
Score:  4 rounds + 10 sit ups and 1 hip extension

Saturday 4.07.18

Warm Up:
- Crossover Symmetry Activation
- Crossover Symmetry Iron Scap

Strength Training:
Shoulder Giant Set (3x8-10):
- Barbell Cuban Presses:  45x 8, 8, 8
- Barbell Front Raises:  45x 8, 8, 8
- DB Rear Delt Raises:  25x 8, 8, 8
- DB Lateral Raises:  25x 8, 8, 8

Barbell Curls with Fat Gripz (3x8):
- 45x14, 65x12, 85x10, 95x 8, 8, 8 (97.5 next week)
- Hand X Band Extensions before each set

Barbell Skull Crusher and Close Grip Bench Press (3x8):
- 45x14/14, 70x 12/12, 95x 10/10, 110x 8/8, 8/8, 8/8 (115 next week)

Alternating Crossbody Hammer Curls with Fat Gripz (3x10):
- 35x 10, 10, 10 (40 next week)
- Hand X Band Extensions before each set

Elbows Out DB Extensions and DB Bench Press with Fat Gripz (3x10):
- 35x 10/10, 10/10, 10/10 (40 next week)

EZ Bar Reverse Curls (3x12):
- 75x 12, 12, 12 (77.5 next week)
- Hand X Band Extensions before each set

EZ Bar Reverse Grip Skull Crushers and Reverse Bench Press (3x12):
- 75x 12/12, 12/12, 12/12 (77.5 next week)

Friday 4.06.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Push Press (3x6) with Pull Up variations:
- Push Press:  65x12, 115x 10, 155x 8, 205x 5, 5, 5
- Pull Ups:  7, 7, 7 (in between warm up sets of push press)
- Parallel Grip Chin Ups:  7, 6, 6 (in between work sets of push press)

Standing Barbell Press (3x8) and Chin Ups:
- 155x 7, 7, 7
- Chin Ups:  6, 6, 6

1-Arm Arnold Press (3x10) with Ring Rows:
- Press:  60x 9, 9, 9
- Ring Rows:  12, 11, 11

Behind the Back Barbell Shrugs (3x12) and 1-Arm DB High Pulls:
- Shrugs:  295x 11, 11, 11
- High Pulls:  35x 13, 13, 13

Thursday 4.05.18

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

Strength Training:
Back Squats (3x3), with KB Swings:
- Squats:  50x9, 100x8, 140x7, 190x6, 230x5, 280x4, 320x 2, 2, 2
- KB Swings:  70x 11, 11, 11, 11, 11, 10, 10, 10, 10

Front Squats (3x4) with KB Swings:
- Squats:  230x 3, 3, 3
- KB Swings:  70x 10, 10, 10

Reverse Lunges (3x5) with KB Swings:
- Lunges:  190x 4, 4, 4
- KB Swings:  70x 10, 10, 10

Calves and Core:
- Standing Claf Raises:  50x 13, 13, 12
- Ring Plank Holds:  0x :34, :34, :34

Wednesday 4.04.18

Warm Up:
- Crossover Symmetry Activation
- Crossover Symmetry Iron Scap

Strength Training:
Shoulders Giant Set (3x8-12):
- Barbell Cuban Presses:  45x 8, 8, 8
- Barbell Front Raises:  45x 8, 8, 8
- DB Rear Delt Raises:  25x 8, 8, 8
- DB Lateral Raises:  25x 8, 8, 8

Seated Overhead Barbell Extensions, DB Spider Curl w/Super Fat Gripz, and Hand Extensions (3x8):
- OHE:  47.5x14, 67.5x 12, 87.5x10, 107.5x 7, 7, 7
- Curls:  20x 14, 25x 12, 30x 10, 35x, 8, 8, 8 (40 next week)
- Hand X Band Extensions between sets

Overhead Elbows Out Extensions, Incline Hammer Curls, and Hand Extensions (3x10):
- EODBE:  40x 9, 9, 9
- Curls:  40x 9, 9, 9
- Hand X Band Extensions between sets

Reverse Grip Band Pushdowns, Reverse Curls, and Hand Extensions (3x12):
- Pushdowns:  Orange CS Cord x 11, 11, 11
- Curls:  80x 11, 11, 11
- Hand X Band Extensions between sets

Tuesday 4.03.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Close Grip Bench/ Reverse Grip Bench and Barbell Row/ Supinated Barbell Row Warm Ups:
- Bench: 50x 7/7, 100x 6/6, 140x 5/5, 190x 4/4, 230x 3/3
- Rows:  50x 7/7, 100x 6/6, 140x 5/5, 190x 4/4, 230x 3/3

Close Grip Bench Press and Barbell Rows (3x6):
- Bench:  280x 5, 5, 5
- Rows:  280x 5, 5, 5

Reverse Grip Bench Press and Supinated Barbell Rows (3x8):
- Bench:  205x 8, 8, 8 (210 next week)
- Rows:  230x 7, 7, 7

Bar Dips and Ring Rows:
- Dips:  0x 12, 11, 11
- Rows:  0x 12, 11, 11

Trap Bar Shrugs (3x12) and 1-Arm DB High Pulls (3x20):
- Shrugs:  295x 11, 11, 11 (worked out at home so I subbed barbell shrugs)
- High Pulls:  35x 13, 13, 13

Monday 4.02.18

Warm Up:
- Dynamic mobility for spine, hips, and hamstrings
- Hip Circle Glute Warm Ups

Strength Training:
Deadlifts (3x3) with Goblet Squats:
- Deads:  155x9, 205x8, 245x7, 295x6, 335x5, 385x4, 425x 2, 2, 2
- Squats:  50x 11, 11, 11, 11, 11, 10, 10, 10, 10

Sumo Deadlifts (3x4) with Goblet Squats:
- Deads:  385x 3, 3, 3
- Squats:  50x 10, 10, 10

Snatch Grip Deadlifts (3x5) with Goblet Squats:
- Deads:  335x 4, 4, 4
- Squats:  50x 10, 10, 10

Standing Calf Raises and Ring Planks:
- Calf Raise:  50x 13, 13, 12
- Planks:  0x :34, :34, :34

Conditioning:
3 Rounds or 10:00 cap:
- 400m Run
- 21 KB Swings @ 70
- 12 Goblet Squats @ 70
Score:  2 rounds + 400m run in 10:00

Sunday 4.01.18

Rest day.