Sniper RX

Leg and Shoulders:
Back Squat Box Squats 225 by 6, 245 by 6, 275 by 4
Leg Press 3 sets of 10 reps
Strict press 95lb 3 sets of 8 reps
One arm Dumbbell Snatch 70lb 3 sets of 5 reps
Front raises 25lb 3 sets of 8 reps
Stepmill 20mins 100 floors climbed

Sniper RX

Dec 30th Wednesday:
Guns a Blazing:
Dumbbell Hammer curls 3 sets of 8 reps @50lbs, then drop set 50, 40, 30, 25...
Dumbbell Skull Crushers 3 sets of 8-10 reps
Triceps Rope Extension 3 sets of 8-10 reps
Hammer Strength Preacher curl 3 sets of 8 reps
Hammer Strength dips 3 sets of 8-10 reps
Cable bicep curls super-set with cable triceps extensions 3 sets of 8-10 reps
Straight bar curls 95lbs 3 sets of 5 reps
Reverse curls 3 sets of 8 reps @ 65lbs

Benji Rx: Wednesday December 30th

15-Overhead Squat(45#)
10-Knees-To-Elbows
5-Handstand Push Ups

AMRAP in 20 minutes: 8 RDS

50" Stone Load: 120/180/190/210
Abmat Sit Ups: 50!

*First time doing HSPU since "Diane" about
6 months ago. Felt stronger, working on
my left shoulder stability.

Benji Rx: Monday December 28th

Speed Bench: 135@9 x 3, 225@1 x 1, 255@1 x 1(close grip)
DB Row: 110 x 5, 120 x 5, 130 x 5, 140 x 3/3

KB Press(strict): 20 x 8, 30 x 6/6, 35 x 6
KB Bottoms Up: 30 x 8
Wt. Pull Ups: 50 x 5/5/4
Butterfly Pull Ups: skillwork

Sniper RX

Dec 29th Tuesday:
Back:
50 Pull ups various grips
deadlift 225 x 8 reps 3 sets
One arm rows 100lb for 3 sets of 8 reps
Iso row machine 3 sets of 8 reps
Lat pulldown 3 sets of 8 reps
reverse grip bent over row 3 sets of 8 reps
Seated cable rows 3 sets of 8 reps

Benji Rx: Sunday December 27th

Back Squat: 95 x 5, 135 x 5, 185 x 5, 225 x 3,
275 x 1, 315 x 1, 335 x 1, 365 x 1, 385 x F
Rack Zercher Squat: 315 x F, 275 x 10
45" Box Jump(broad): 12 Jumps
Tuck Jumps: 10/10

*Tried to hit a new PR in the squat, failed halfway.
Although 365# felt easier than before. I need to incorporate
more plyometrics and jumping into my routine. Bodyweight today
was 173#.

Benji Rx: Friday December 25th

"X-Mas Gone Bad"

Waiter's Lunge Step Ups(25#)
KB Swings(35#)
Sit Ups
DB Thruster(25#)
Jumping Pull Up

5 Stations, 1 min each: 3 RDS
1 min rest between RDS
Score total reps = 327

Benji Rx: Thursday December 24th

Muscle Snatch: 89 x 5
Hang Snatch: 89 x 3, 111 x 3, 133 x 1
Power Snatch: 89 x 3, 111 x 3, 133 x 3,
155 x 1, 165 x 1, 175 x 1, 187 x F/F/1/1/F,
177 x 1

*New PR on the Snatch, reached my of goal
of 185# by X-mas, although an ugly PR the 2nd successful
rep was much better. My BW also went down to 174.5#, I was
around 180-184# several months ago.

Benji Rx: Wednesday December 23rd

100-Burpees

For Time: 7:06 + 30 Burpees

*Today I worked out with the class,
the burpees weren't that bad. They were
easier than Karen. I did 30 more because
one of my members wasn't done yet, so I
did some more till he was finished.

Sniper RX

Barn Door Back Day:
70 Pull Ups various grips/styles- kipping,strict,reverse,wide,clapping...
Deadlifts 3 sets 8 reps last set 405 for 4 reps
One Arm Rows 3 sets of 8 reps
ISO Row Machine 4 sets of 8 reps
Lat Pulldown 3 sets of 8 reps
Rope rows 3 sets of 8 reps
Back extensions 3 sets of 15 reps
Reverse grip barbell row 3 sets of 8 reps

Benji Rx: Tuesday December 22nd

Afternoon Session

"Karen"

150-Wall Ball Shots(20#)
For Time: 12:15

Evening Session

60-Fat Grip Pull Ups(strict)
Sit Ups: 30/15/15
GHD Sit Ups: 20/10/10

Face Pulls: 3 x 12
Upright Row: 2 x 12
KB Shrugs(70#): 2 x 20

*Karen was a biotch, my arms were fatigued
more than my legs.

Sniper RX

Monday Dec 21st:
Chest~
Reverse Band Bench 2 sets at 225 for 8 reps/ 5 by 3 @ 335lbs
Incline Dumbbell (Palms in) 3 sets of 8 reps
Reverse grip flat bench 3 by 10 reps
Decline Hammer Strength Bench 4 sets of 12,10,8,6 superset with KB floor press 3 by 8 reps
Cable fly's 4 sets of 10 reps

Benji Rx: Sunday December 21st

2000 M Row(3): 8:25

Hip Extension: 25/25/25
Knees to Elbows: 15/15/15

Standing Abs: 70 x 10, 75 x 10, 80 x 12, 85 x 10
Back Extension: 20/20/20

Suitcase DL-Holds: 30 sec x 100/125/150
Good Mornings: 135 x 10/20

800 M Run(6.0 incline/7.0 speed): 4:25

Sniper RX

Saturday & Sunday Day Off
Recovery Time......

Benji Rx: Saturday December 19th

Shoulder Rehab: pullparts/overhead/upright row@5 x 10-15
CoC#T: 10/10
CoC#1.5: 3/3/3/3
CoC#2: 1(R)/1(R)

Overhead Press(strict): 65 x 3, 95@3 x 3, 115 x 1, 135 x 1,
155 x 1, 180 x F, 175 x F, 135 x 5
DB Row: 130 x 12

Close Grip Bench: 135 x 12, 155 x 8, 185 x 8, 205 x 5
Mini Band Pressdown: 20 x 8, 30 x 8, 25 x 8, 30 x 6,
Triceps Pressdown: 72.5 x 8
BB Row: 135 x 20

*Tried for a new PR on my overhead press, I
couldn't lock out. Need more triceps power!!

Benji Rx: Friday December 18th

Power Cleans: 111 x 5, 133 x 5, 155 x 5, 175 x 5,
199 x 5, 221 x 3, 243 x 1, 265 x F/F
Hang Snatch: 111 x 3, 133 x 3/1
Squat Cleans: 111 x 3, 133 x 3, 175 x 1, 221 x F/1
25-20-15 reps
KB Swings(70#)
20-15-10 reps
Waiter's Lunge(44#)

3 RDS

*Power cleans are getting better as my flexibility
improves. New PR on squat cleans, the KB swings and
waiter's lunge was a tough combo.

Sniper RX

Friday Dec 18th:

Crossfit Wod:
5 front squat
15 kettlebell swings
10 wall balls
4 rounds for time
6:45.....

250 jump rope
3 sets of 12 reps of abmat

Later Wod:
"Cindy"
5 pull ups
10 ring push ups
15 air squats
AMRAP 20 mins
16 rounds completed

today I did my first clapping kipping pull up....

Benji Rx: Thursday December 17th

1000 M Row(3): 4:22
Stone Load 50" platform: 180 x 5, 190 x 5, 210 x 5,
235 x 2, 240 x 1

GHR: BW x 25
Ab Wheel/Sit Up: 25/25

*New PR with the 235# & 240# stone.

Sniper RX

Guns:
Hammer curls 3 by 8 reps / drop sets 60 by 5, 50 by 5, 40 by 5, 30 by 5, 25 by 5
Overhead triceps extensions 3 sets of 8 reps
Cable curls superset with cable triceps extensions 3 by 8 reps
Preacher curl machine superset with hammer strength dip 3 sets of 8 reps
Straight bar curls 3 sets of 8 reps superset with dumbbell regular curl
Sets of kipping pull ups 4 sets of 8 reps

Sniper RX

Day OFF.... Gritting tough

Benji Rx: Tuesday December 15th

Wt. Pull Ups(strict): 25 x 5, 45 x 5, 60 x 3/3, 70 x 2, 80 x 1,
90 x 1/1/1, 100 x F, 100 x 1(underhand grip)
Speed Overhead Press: 95@3 x 3, 105@3 x 3, 115@3 x 3
DB Row: 130 x 10

*New PR on Wt. pull ups, overhead press is getting
more power.

Sniper RX

Back:
Pull ups 60 reps total various grips-kipping, reverse, wide, straight bar, strict...
Deadlifts 4 sets of 8 reps
One arm rows 3 sets of 8 reps
Iso row machine 4 sets of 8 reps superset with machine pulldowns
Lat Pulldown 2 sets wide grip/2 sets reverse grip superset with rope cable seated row
Reverse grip smith machine bent over row superset with back extensions 4 sets of 10-15 reps

Benji Rx: Sunday December 13th

Front Squat(rack position): 95 x 5/5, 135 x 5, 155 x 5, 185 x 5,
225 x 3, 245 x 3, 275 x 2
Overhead Squats: 89 x 8, 111 x 8, 121 x 5, 155 x 5

*New PR on front squats, trying to get comfortable
in the bottom of an overhead squat. Held for a couple
of seconds of the last rep on each set.

Sniper RX

Monday:
Incline barbell press 4 sets of 8 reps
Dumbbell Flat bench 3 sets of 10 reps
Decline straight bar bench 3 sets of 8 reps
Bamboo bar flat bench 4 sets of 8-10 reps
Decline machine press 4 sets of 10 reps superset with Kettlebell floor press.
Flat bench flys 3 sets of 10 reps

Sniper RX

Sunday:
Day off.....
Morning:
coffee 20oz
Banana
Afternoon:
chicken sandwich
red beans and rice
Dinner:
Mac and cheese with 1 can tuna fish
2 whole chicken breasts
Bedtime:
v8 juice with 20 grams whey protein

Sniper RX

Shoulders:
Strict Press 4 sets of 5 reps
Dumbbell Press 3 sets of 8-10 reps
Dumbbell Snatch 3 sets of 5 reps
Machine Shoulder Press 4 set of 10 reps
Front Raises 3 sets of 12 reps

Benji Rx: Friday December 11th

10-9-8-7-6-5-4-3-2-1 reps
Hang Cleans(135#)
20-19-18-17-16-15-14-13-12-11 reps
Push Ups

For Time: 12:28

Evening Workout:
Incline Press: 95 x 5, 135 x 5, 155 x 5, 185 x 5
DB Shrugs: 60/65/70 x 12
KB Bottoms Up/High Pull(30#): 3 x 6/10
KB Floor Press(30#): 2 x 12

Sniper Rx:
"Cindy w/20# vest"

5-Pull Ups
10-Push Ups
15-Air Squats

AMRAP in 20 minutes: 15 RDS

Benji Rx: Thursday December 10th

Speed Deadlift: 155@5 x 1, 199@3 x 1, 243@5 x 1, 287@5 x 1
Deadlift: 353 x 10, 1/1/1

42" Box Squat Jumps: 5/5/5
DB Row: 125 x 5/5, 130 x 5/5
Standing Abs: 85 x 10/10, 100 x 8

Suitcase DL: 125 x 30sec, 130 x 30sec
Hip Extension: BW x 50
Back Extension: BW x 25/25

Benji Rx: Monday December 7th

5-Pull Ups(strict)
7-Push Press(115#)
9-Knees to Elbows

7 RDS for time: 10:10

Benji Rx: Saturday December 5th

Power Snatch + Overhead Squat: 89 x 1/5 x 3 sets,
111 x 3/5 x 3 sets, 121 x 3/5 x 3 sets, 131 x 3/5 x 3 sets
Power Snatch: 155 x 1/1/1/1/1, 177 x 1

Snatch High Pulls: 177 x 5
Snatch Grip DL: 177 x 5

Snatch: 89 x 1/1/1/1/1
Overhead Squat: 89 x 20

*New PR on the Power Snatch, very ugly
and was pressed to lockout.

Benji Rx: Friday December 4th

Overhead Press(strict): 95 x 5, 115 x 3, 135 x 3, 155 x 2/F/F/F
Wt. Pull Ups(45#): 5/5/5/5

One Arm DB Push Press: 95 x 5, 105 x 1/1/1/1/1
KB Press/Bottoms Up/Floor Press(30#): 8/6/12

Sniper RX

Dec 2nd :
Front Squat 4 sets of 8 reps
Step ups 80lb bar 3 sets of 8 reps
KB Swings 40lb 2 sets 12 reps
Leg Press 3 sets of 12 reps
Knee Jumps 3 sets of 8 reps
Back extensions 3 sets of 12 reps

Benji Rx: Tuesday December 1st

Back Squats: 185 x 5, 225 x 5, 245 x 5, 275 x 5,
295 x 5, 315 x 7
Good Mornings: 225 x 5/5/5

Speed Deadlift: 243@ 10 x 1
Deadlift: 353 x 1/1/1/1/1

Standing Abs: 85 x 10/10/10
DB Side Bends: 85/95/105 x 5
DB Suitcase DL-Holds: 125/150

Benji Rx: Monday November 30th

Pull Ups(strict): 43(3-8 reps)/25# x 7
DB Row: 100 x 5, 120 x 5, 140 x 3/3
Hammer Strength Iso-Row: 90 x 8, 135 x 5, 160 x 5
BB Row: 135 x 8/8, 185 x 8/8
Overhead Press(strict): 95 x 5/5, 135 x 6

"Helen"
400 M Run
12-Pull Ups
21-KB Swings(53#)

3 RDS for time: 9:02

*Strict Pull Ups are feelin solid, overhead press
is gettin stronger. Still having some trouble with
the butterfly pull ups, but are getting better.

Benji Rx: Saturday November 28th

Stone Load(190#)
Log Press(160#)
5-4-3-2-1 reps for time: 7:54

50" Stone Load: 210 x 5

*Log press wiped me out, I need
to incorporate it more in my workouts.

Benji Rx: Friday November 27th

Bench Press(45#): 250 reps
Ring Rows: 20/20/20/20

250 M Run
20-Pull Ups
25-KB Swings(44#)

3 RDS for time: 10:59
Dad(ring rows/18#): 13:14

Benji Rx: Thursday November 26th

Bench Press: 135 x 8, 225 x 5

Tire Flip(600#): 1 flip

Stone Load 50" platform: 180/190/180/190/210/190/210/190/210

Benji Rx: Wednesday November 25th

Hang Cleans: 135 x 3/3, 155 x 3/3, 175 x 3, 185 x 3,
195 x 3, 205 x 3, 215 x 2/F/F
Clean High Pulls: 215 x 3/3, 205 x 3, 185 x 3/5

48" Box Jump: 1 step x 10, Box sq jump x 5, broad x 5
KB Swings(70#): 50!

*my explosiveness is comin back baby!!

Benji Rx: Tuesday Noveber 24th

50-Waiter's Step Ups(25#)
750 M Row
40-Ring Push Ups
40-Waiter's Step Ups
500 M Row
30-Ring Push Ups
30-Waiter's Step Ups
300 M Row
20-Ring Push Ups

For Time: 18:45
Dad(step ups/tire push ups): 18:26

Run/Sprint: 600 M/450 M/250 M

*My dad kicked my ass, he had great endurance and
strong push ups. Step ups were the hardest for me
and him.

Benji Rx: Monday November 23rd

Pull Ups(variation grips): 40 reps
Hammer strength iso-row: 4 x 5-8 reps
Reverse Grip Lat Pulldown: 4 x 8 reps
Back Extension: 4 x 10-20

DB Row: 130 x 10, 100 x 15
One Arm DB Push Jerk: 120 x 1(R)/F(L)
Seated Rope Row: 3 x 8
DB Shrugs: 2 x 20

Benji Rx: Sunday November 22nd

Front Squats: 95 x 5, 135 x 5, 185 x 5,
225 x 3/3/3/3/5, 245 x 5

42" Box Jumps: box sq jump x 10, broad x 5/5

Standing Abs: 60 x 10, 70 x 10, 85 x 10, 100 x 10
20" Step Up Jumps: 15 jumps each leg

Jumping: 45" box x 3, vertical x 5, single leg x 5 ea

Benji Rx: Friday November 20th

BTN Jerk: 135@ 5 x 5
Snatch Variation/Clean Variation: 50kg@ 5 x 5

One Arm DB Push Press: 80 x 3/3, 80/90/100 x 1 each

Close Grip Bench: 115 x 8, 135 x 8, 155 x 8, 175 x 8
Hammer Curls: 30 x 6, 40 x 6, 55 x 6, 60 x 5

One Arm Cable Pressdown: 3 x 8
Butterfly Pull Ups: 3 x 5-10

Reverse Curl/Machine Tri Ext: 3 x 8
Machine Curl/Tri Rope Pressdown: 6 dropsets x 8

*Behind-the-Neck Jerks felt pretty comfortable, snatches
felt strong and stable. Started doing more one arm push press,
those are coming back like the old CWU sessions. I did 10 straight
butterfly pull ups, those are getting more easier.

Benji Rx: Thursday November 19th

3-Overhead Press(115#)
5-Push Press(115#)
3-Pull Ups(strict)
5-Butterfly Pull Ups

6 RDS for time: 9:02

Push Jerk: 115 x 5, 135 x 5, 155 x 5, 175 x 5,
195 x 5, 215 x 3, 225 x 1
Ring Push Ups: 20/20/15/5

25-Wt. Chin Ups(45#): 6:43
Back Extensions: BW x 50
Hammer Curls: 25 x 8, 35 x 6, 50 x 6
Band Upright Rows: 10/12/12

Benji Rx: Wednesday November 18th

Ab Wheel: 10/15/20
BB Russian Twists: 40/40/40

Knees to Elbows: 15/15/15
Ring Rollouts: 15/15/15

GHD Sit Ups: 10/10/10/10
KB Side Bends(70#): 5/5/8/8
GHR: 8/10/15

Keg Carry: 85 x 100ft/100ft, 165 x 100ft/100ft
Overhead Squats: 65@ 6 x 10, 75@ 4 x 10, 95@ 2 x 10

Benji Rx: Monday November 16th

Box Squats w/ Lt bands: 135 x 5, 155 x 5, 185 x 5,
225 x 5/3/2, 275 x 3, 315 x 3

BB Step Ups: 95 x 5, 135 x 5, 155 x 5
Good Mornings: 135 x 8, 185 x 8, 225 x 5, 275 x 2,
225 x 5

Knee Jumps: BW x 5, 45 x 5/5
45' Back Extension + GHR: Lt x 10 + 10, AV x 10 + 10

DB Row: 100 x 5, 125 x 5, 150 x 4/2
KB Swings: 70 x 10, 70 x 30
KB Clean + Jerk: 70 x 2 ea
One Arm DB Jerk: 100 x 2 ea

Benji Rx: Sunday November15th

Plyo Stairs(different variations): 10-12 sets
Step Up Jumps 20" Box: 2 x 5 jumps each leg

Muscle Snatch + OV Squat: 45 x 5 + 5, 65 x 5 + 5,
85 x 3 + 5, 95 x 3 + 8
Hang Power Snatch: 115 x 3, 125 x 3, 135 x 3
Power Snatch + OV Squat: 155 x 1 + 5
Snatch Pulls: 155 x 3, 175 x 3

Vertical Jumping: 5-Broad, 5-Drop Step, 4-Two Step,
4-Running Start

Sniper RX

Saturday Nov 14:
Bench Press 185lb for 8 sets of 3 reps/ 275 for 3 sets of one rep
Dumbbell Incline 80's for 3 sets of 8 reps
Decline machine press 3 sets of 8 reps
Cable flys 3 sets of 10-12 reps

Sunday Nov 15:
50 pull ups
Deadlifts 3 sets of 5 reps @ 250
DB Rows 3 sets of 8 reps @ 100lb
Lat Pulldown 4 sets of 8-10 reps
Iso Row machine 3 sets of 10 reps

Trying to get back in the groove of things. Just got back from a week in Texas.

Benji Rx: Friday November 13th

KB Cleans/Press/Push Press/Jerk/Bottoms Up Clean: 18#,26# @ 2 x 5

Farmer's Walk(153#ea) 100ft: 10 Sets, rest 30-90 seconds
800ft-KB Farmer's Walk(70#ea)
For Time: 3:46.09

KB Swings Ladder: 70 x 10/53 x 10/44 x 15/
35 x 20/26 x 20/18 x 25(L/R)

Speed Overhead Press: 100@ 8 x 3 reps, 135@ 8 x 1 rep
BB Row: 135 x 8, 185 x 8, 205 x 6/8
One Arm Triceps Extension: 30 x 8, 40 x 3/3
Wt. Decline Sit Ups: 25 x 8, 45 x 8, 55 x 8

Wt. Hangs(50#): 30 seconds
One Arm Hangs(BW): 4 x 15-20 seconds
Wt. Pull Ups(overhand): 50 x 5

*My grip was done for after the 800ft Farmer's walk.
Overhead Press felt good, I was trying to find
the best grip position for optimal power.

Benji Rx: Tuesday November 10th

A.M. Workout
KB One Arm Snatch(25#): 10/10/10
KB One Arm Swings(25#): 10/10/10

KB One Arm Swings(25#): 15 sets x 10 reps, 300 reps
Back Extensions: 20/20/20
Hyperextension Sit Ups: 15/15/15

Good Mornings: 95 x 10, 115 x 10, 135 x 10, 185 x 5/8

P.M. Workout
4-Pull Ups
8-Ring Push Ups
12-Sit Ups

AMRAP in 20 minutes: 15 RDS + 4-PU/8-RPU/1-SU

Benji Rx: Monday November 9th

Front Squat(rack position): 65 x 5, 85 x 5, 95 x 5, 115 x 5, 135 x 5
155 x 5, 185 x 3, 205 x 3, 225 x 3, 245 x 1, 275 x 1, 290 x (F)
AB Wheel(knees):10/10/10/6(feet)
Back Extension: 10/10/10
KB Swings(35#): 20/10/10

Back Squat: 225 x 20!

*Front squats felt strong, rack position is getting better.
Stalled halfway on the 290# attempt. My previous back squat 20 rep out was 185#.

Benji Rx: Sunday November 8th

Incline Press: 135 x 3, 155 x 3, 185 x 3, 225 x 2,
235 x 1, 245(F), 185 x 7
BB Shrugs(clean grip): 135 x 8, 205 x 8, 255 x 5/5/5
BB Shrugs(snatch grip): 205 x 5/5/5, 135 x 12

Incline One Arm Tate Press: 30 x 8, 40 x 8, 45 x 5
Wt. Pull Ups(underhand): 35 x 5, 45 x 5, 60 x 5, 75 x 2/2/1(nose)

Benji Rx: Friday November 6th

A.M Workout:

Single Unders: 50/100/100/100
KB Swings(25#): 25/50/50/50
Heavy Rope(2#): 25/50/50/50

1000 M Row: 4:04(7)/1500 M Row: 6:30(7/5)

P.M. Workout:

KB Bottoms Up/Press: 18 x 5/5, 26 x 5/5
Push Press: 135 x 5/1/3, 155 x 3/3, 185 x 3, 205 x 1/1/2/2/F
Push Jerk: 185 x 8!

Squat Cleans: 95 x 2, 185 x 1
Power Cleans: 95 x 1, 155 x 2
Hang Cleans: 155 x 1, 185 x 1
Power Cleans: 185 x 2/1, 205 x 1, 225 x 1, 235 x 1

Clean Pulls: 235 x 5, 185 x 5
Pistols w/ KB: 18 x 5, 26 x 5
GHR: 5/Red x 5/Blue x 8/Green x 5/10

*Push press felt really weak, my technique was off.
Push Jerk felt spot on, not sure how much I did though.

Benji Rx: Wednesday November 5th

Pull Ups(strict): 15(reg)/8(close)/10(rev)
DB Row: 100 x 25!

GHR: 10
GHD Sit Ups: 10/20
Sit Ups: 20/20

Suitcase DL(farmer's handles): 85 x 5, 135 x 5/5,
185 x 1/1/1, 205 x 1/1
KB Side Bends: 70 x 10/10

*PR on the DB Rows, I'm trying to bring up my lat strength.

Benji Rx: Tuesday November 3rd

15-Band Good Mornings
20-Pull Parts(OV/HZ)
20-KB Swings
20-Air Squats
20-Back Extension
20-Hyperextension Sit Ups

2 RD Warm Up:


Overhead Squat: 45 x 10, 65 x 10, 85 x 10, 105 x 10,
115 x 5, 135 x 5, 65 x 20
Reverse Hyperextension: Lt x 20, Av x 20

Benji Rx: Monday November 2nd

Atlas Stone(180#) 50" Platform: 50 reps for time: 18:45.57, 5 reps(190#)

*I've never been so mad at a workout than this in my whole life.

Sniper Rx: Monday November 2nd

Atlas Stone(190#) 50" platform: 50 reps for time: 10:19.93

Benji Rx: Sunday November 1st

KB Bottoms Up(Press/Floor Press): 30 x 5, 35 x 5, 40 x 5,
45 x 5/3/5(FP)/3/10(FP)
Turkish Get Up: 45 x 1 ea

Plyo Stairs(different variations): 14 sets
Double Unders: 15/20/20/20/20/20/35

Box Squat(12") Jumps 40": 5/5/10
Depth Jumps: 18/24/30" x 2, 30/24/18" x 2

Towel Sleds: 45# x 120ft/120ft
AB Wheel(knees): 10/5(feet)/21

Rolling Thunder: 100/120/125/145/155(R)
Pinch Grip Hub: 20/30/30/20/20/20

Benji Rx: October 31st

Squat Cleans/Hang Cleans: 91#/157# x singles
Power Cleans: 201# x singles
Power Snatch: 91# x singles

Hammer Curls: 3 x 5-12 reps
One Arm Triceps Extension: 3 x 5-12 reps
Triceps Pressdown: 2 x 20 reps

Benji Rx: Friday October 30th

Pull Ups(strict): 10/8/6/6/5/5, 10-30# x 2/2/2/1/1/1/1
T-Bar Row: 55 x8, 100 x 8, 110 x 5/8
Fat Grip DB Row: 80 x 8/10/12

Fat Grip One Arm Push Jerk: 80 x 3/5(no fat grip)
DB Shrug: 80 x 15/12
Back Hyperextension: 20/20

Close Grip Lat Pulldown: 100 x 20/12
Overhead Press: 95 x 1, 115 x 2, 135 x 5

Benji Rx: Thursday October 29th

Keg Carry(85#): 200ft/200ft/200ft/200ft/200ft
Keg Carry(165#): 100ft/100ft/100ft/100ft/200ft

Ring Push Ups: 43!/4/3

*rotated with 85# keg to 165# each time. Rested about
30-60 seconds between sets.

Benji Rx: Tuesday October 27th

Deadlift(no warm up): 405 x 1

1000 M Row(6): 4:13
Single Unders: 50/50
KB Swings(26#): 50/50
KB Bottoms Up Press(26#): 10/10
Ring Rows: 20/20
Pull Parts: 15/20

Good Mornings: 75 x 10, 105 x 8, 155 x 8/5, 175 x 5,
195 x 5/5, 205 x 10

Reverse Hypers w/ Bands: Lt x 12, Lt/Lt x 12, Av x 12,
Av/Lt x 12, Av/Lt/Lt x 12
Standing Abs: 70 x 10, 80 x 10, 90 x 10, 100 x 6, 90 x 8

DB Side Bends: 65 x 5, 75 x 5, 85 x 5, 95 x 3,
105 x 3 + SDL, 115 x 3 + SDL

*SDL-Suitcase Deadlift or one arm deadlift with dumbbell/barbell.
Works your core especially the obliques.

Benji Rx: Monday October 26th

Back Squats(high bar): 135 x 5/5, 185 x 5/5, 205 x 5/5, 225 x 3/3,
275 x 1, 325 x 1, 365 x 1
Deadlift(overhead grip): 365 x 5

5-Pull Ups(Butterfly/Kip)
3-Power Cleans(185#)
5-Fat Bar DL(213#)
200 M Run

5 RDS for time: ~15:00

&

"Cindy" + 20# vest

5-Pull Ups
10-Push Ups
15-Squats

AMRAP in 20 min: 14 RDS + 5-Pull Ups

Benji Rx: Sunday October 25th

Bench Press: 95 x 5, 135 x 5, 155 x 3, 165 @ 3 x 3(speed),
225 x 1, 245 x 1, 275 x 1, 295 x 1
Medicine Ball Chest Throws: 8# @ 3 x 12

DB Row: 130 x 12!
Speed Overhead Press-55%: 95# @ 8 x 3
KB Bottoms Up Press: 25 x 20 each
Hand Walks-45ft: 4x, rest 30 seconds

*1st heavy bench in several months since the strongman contest,
felt descent but my left shoulder felt unstable. I'm working on my
shoulder stability with scapula exercises.

Sniper RX

Jump Rope 50 reps
Kettlebell swings 10 reps
Jump Rope 50 reps
Kettlebell cleans 10 reps
Jump rope 50 reps

Flat Bench 225lb 3 sets of 5 reps/ jump rope 50 reps between sets*
Incline bench DB 70's 3 sets of 8 reps
Cable flys 3 sets of 12 reps
Machine decline chest 3 sets of 8 reps

Benji Rx: Friday October 23rd

500 M Row(8): 1:56
Power/Hang Cleans: 115 x 2/2, 135 x 2/2, 155 x 2/2, 165 x 2/2,
175 x 2/2, 185 x 1/1 + FS, 195 x 1/1 + FS, 205 x 1/1 + FS

High Pulls: 175 x 3/3/3
Kip/Butterfly Pull Up skill work:

GHR/GHR Sit Up: 4 x 10/10 each
500 M Row(8): 1:42

*rack position felt really good, I've been working on my
wrist, lat, triceps, & shoulder flexibility. My left arm seems
slow getting my elbows through the rack position.

Benji Rx: Wednesday October 21st

One Arm DB Push Jerk: 90 x 3, 100 x 5
DB Row: 100 x 20!
Pull Ups (different grips): 5/5/5/5

Ring Push Ups: 42!

Benji Rx: Tuesday October 20th

Good Mornings: 45 x 8, 95 x 8, 135 x 5/5, 155 x 5/5,
185 x 5, 205 x 5, 225 x 3/3, 245 x 3
Back Extension: BW x 40!

Benji Rx: Monday October 19th

8-Deadlift(187#)
16-KB Swings(53#)

AMRAP in 12 minutes: 8 RDS + 8-DL/5-KB

Pull Ups(strict): 10/8, 25# x 5/5
AB Wheel: knees x 10/15, feet x 8/8
GHR: 10/10, Red Band x 10
CoC: #1 x 2, #1.5 x (f-L)/(2-R), #2(F)
IMTUG: #4(IM) x 5/5, #4(RP) x 5/5/5

Benji Rx: Saturday October 17th

Fat Bar Zercher Squat: 85 x 5, 105 x 5, 125 x 5, 175 x 5

2-Atlas Stones 50"(185#)
4-Push Jerk(147#)
8-KB Swings(70#)

5 RDS for time: 8:07

Benji Rx: Friday October 16th

Warm Up: KB Swings, KB Bottoms Up Press, Standing Abs, Ring Rows
Overhead Press(strict): 65 x 3/3, 115/135/155/175!/185(F)/185(F)
135 x 5/4
Ring Rows: 15
Chin Ups(strict): 12!

Sniper RX Friday Oct 16, 2009

Jump Rope 50 reps
Kettlebell clean 10 reps each arm
Jump Rope 50 reps
Kettlebell Press 10 each arm
Jump Rope 50 reps
Kettlebell Bottoms up press 10 each arm
Jump Rope 50 reps
Kettlebell Swing 20 reps

Bench 235lb for 4 sets of 5 reps
DB Flat bench 100lb 3 sets of 5 reps
Pull ups 4 sets of 6-8 reps different grips
DB Rows 80lbs 3 sets of 8 reps
Lat. Pulldowns 4 sets of 10 reps
Seated cable rows 3 sets of 10 reps
Kettlebells swings 20 reps

Sniper RX

Hammer curls 50lb 3x8 reps
Skull crushers 50lb 3x12 reps
Cable curls 3x10 reps
Cable extensions 3x10 reps
Preacher curl 3x10 reps
Hammer strength dips 3x10 reps
Straight bar curls 3x10 reps
Hammer strength burn outs 3 sets of 20 reps

Benji Rx: Tuesday October 13th

Bench Press + MM Bands: 95 x 5/5, 135 x 5, 185 x 3, 205 x 1, 225 x 1
Bench Press: 225 x 5(shoulder sore)

Triceps Pressdown + Mini Band: 5 x 8-12
DB Row: 120 x 12 each

Finger Pull Ups: 5
2-Finger Pull Ups: 1
Pinch Grip Pull Ups: 5

Sniper RX

Back Squats: 135x5, 135x5, 185x5, 205x5, 225x5, 275x3 box, 275x3 box,
Box Jumps: 30" seated 3 sets of 5 reps
Rope Abs: 3 sets of 12 reps
Back Extensions: 1 set of 20 reps

Saturday Sniper Rx

Dynamic Flat bench w/chains 135x3, 135x3, 165x3, 185x3, 225x3, 255x3, 275x1
Dumbbell Flat bench 100lb x 11, 100lb x 8
Pull ups 4 sets of 8-10 reps
barbell curl 45lb 100reps
triceps extensions 3 sets of 12 reps

700lb tire flips 3sets of 5

Benji Rx:

Standing Abs: 60 x 12, 80 x 10, 100 x 10, 90 x 15
Reverse Hyperextension: Lt.Band x 10/10, 2xLt.Band x 10/15
Good Mornings: 45 x 10, 95 x 10, 115 x 8, 135 x 8, 155 x 8, 185 x 8

Benji Rx: Saturday October 10th

Warm Up: Jump Rope, Pull Parts, KB Swings/Cleans/Snatch/Press, Ring Rows, Pull Ups
Log Press: 90 x 6, 120 x 6
Log Jerk: 140 x 5, 160 x 3, 180 x 2/5/4
Keg Carry(165#): 100ft/100ft/200ft, rest 30-60 sec

Box Squat Jumps: 30" x 5, 36" x 5, 42" x 5/5
Box Jump(broad): 42" x 5
45 degree hyperextension: 50!

Benji Rx:

Speed Deadlift: 8 x 3 @225 + Lt. Band
DL: 315 x 5/5/5
Atlas Stones 50" platform: 120 x 1/1/1/1, 185 x 1/1/1/1/1/1,
240 x 1/1

KB Swings: 70 x 15/25
AB Wheel(knee): 20x, (3/4,feet)3x
Eagle Grip Pull Ups: 13!

Sniper RX

Deadlifts 225 8 sets of 3 reps with bands/ 315x 5reps no bands
Bench: banded kettlebells 185 lbs 8 sets of 3 reps/ 225 8 sets of 3 reps
KB Swings 26lbs 3 sets 20 reps

Benji Rx:

Overhead Press(strict): 65 x 5, 95 x 5, 105 x 5, 115 x 3,
135 x 2, 145/155/165!/135 x 4, 115 x 8, 95 x 10
DB Row: 90 x 25 each

Benji Rx:

3-High Pull Throws(95#)
3-Power Clean(135#)
5-Tire Flips(515#)

3 RDS

Sniper RX

Warm up kettlebell swings 35lbs 2 sets of 10 reps
Banded good mornings 2 sets of 10 reps
Deadlift: 135x5, 225x5, 315x3 banded, 315x2, 405x1 banded, 405x1, 405x1, 455x2, 471x1, 481x1, speed deads 315x3, 315x3, 315x3
Reverse Band Bench: 135x5, 135x5, 225x5, 8 sets of 3 reps @225, 4sets of 3 reps @315, 225 rep out 6 reps
Pull ups: 5 sets of 5 reps
Barbell curls 45lbs: 100 reps, 10reps, 10reps, 10reps, 10reps, 10reps
Ring Push Ups: 5 sets of 10 reps

Benji Rx: Monday October 5th

Warm Up: Jump Rope/KB swings/band abs/good morns/GHR/Ring Rows
Deadlift: 225 x 3/225+Red Band x 3/315/405+Red Band/405 x 2(belt)/405(no belt)/455(belt)/471(fail)
GHR: 5/5/5/20!
Speed DL: 5 x 1 @315

Pull Ups: 5(fat grip)/5(eagle)/5(regular
Ring Push Ups: 40!/4/3/2/1
GHR Sit Up: 10/10
KB Side Bends: 70 x 5/5
BB Rotation: 45 x 20, 65 x 20
Atlas Stone(185#) 50" Platform: 3x
Kipping Pull Ups: 20!/3/2

Sniper RX

Flat Bench: warm up- 135x10, 135x10/ Speed Bench 8 sets of 185lbx3reps, 275x1, 295x1
Fat bar Flat Bench: 3 sets of 5 reps @ 223lb

Crossfit WOD:
Deadlift 275lb 5reps
Burpees 10 reps
5 rounds for time

Cardio:
Prowler 5-6 runs

Benji Rx:

KB Floor Press: 25 x 10/10, 35 x 8, 44 x 6, 53 x 2(L)5(R), 53 x 2(R)
Fat Bar Bench: 123 x 8, 173 x 8
Prowler Sled(120#): 75ft x 5-6 sprints

Benji Rx:

Warm Up:
Single Unders: 100/100
Ring Rows: 15/15
Pull Parts: 15/15
Band Good Mornings: 15/15
Band Abs: 15/15
Overhead Lunge: 12 steps

Speed DL: 6 x 1@225, 6 x 1@225+Lt Band
GHR: 5/5/5
Fat Bar DL + DL: 293+315/293+365/293+385/293+405/435(belt)/435(belt)

GHR(red band): 8/8
KB Swing: 53 x 20, 70 x 50!
Stone(185#) 40" platform: 3x, 240# x (failed)
Keg Carry(165#): 90 ft

Sniper RX

Back Squats: 135x10, 185x5, 205x5, 225x5, 225x5, 225x5, 225x5, 225x5, 275x3
Kettlebell Swings: 35lbs 20reps, 20reps, 20reps, 20reps
Deadlifts: 135x5, 225x5, 315x5, 425x1

Benji Rx: Monday September 28th

Prowler Push(120#)-90ft
Tire Flip(515#)-5
Log Press(140#)-3
Sandbag Carry(75#)-45ft

3 RDS

Benji Rx:

Warm Up:
Squats(high bar): 45 x 10, 95 x 10, 135 x 10, 155 x 10,
185 x 20/5 sec rest/10

Benij Rx: Saturday September 26th

Kettlebell Training Certification:

Swing/Clean/Snatch/Press/Push Press/Jerk/Long Cycle-Push Press: too many reps

Benji Rx:

60-180ft-Sandbag Carry(100#)
15-Decline Sit Ups w/ Med Ball(12#)
15-Ring Push Ups
30-BB Rotation w/ Single Unders(50x)
20-KB Swings(35#)

4 RDS, rotated w/ partner

Benji Rx:

Pull Ups(diff. grips): 10-12 x 5-8 reps, rest 1 min
Dumbbell Row: 85 x 15/15, 100 x 8
Straight Arm Pulldowns/Face Pulls: 30 x 12, 40 x 12

Benji Rx

Kettlebell Workout(25,35,44,53lbs): Swings/Snatch/Cleans/Overhead Press/Floor Press/Bottoms up

KB Swings: 70 x 15/53 x 20/44 x 25/35 x 30/25 x 60/35 x 30

Benji/Sniper Rx: Monday September 21st

Axle(Fat Bar) Push Jerk: 123/173/193/213/223/235/245(F)
~20 x 1 @175, rest 30 seconds

150 M Heavy Bag Run(70 lbs)
5 RDS, rotation w/ Sniper

185/240(Sniper) lb Atlas Stone 40" platform:
Work Capacity @15-20 min x 1 rep rotation
*lost track of time, ~30-40 reps

Benji Rx: Sunday September 20th

KB Warm Up: Swings/Cleans/Snatches/Presses-2x

Overhead Press: 65 x 5, 85 x 5, 105 x 3, 115 x 3,
135 x 1/1/1

Towel Sleds: 100 x 45ft/45ft/45ft, 100 x 45ft/45ft/45ft
Hand Walks: 45ft

Benji Rx

Power Snatch: 95/95/95/105
Ring Rows: 12/12/12/12
Pull Parts: 15/15/15/15
Fat Bar Bench Press: 103 x 10, 153 x 8, 173 x 8,
193 x 8, 213 x 8

Power Snatch:115/135/150/160/170(F)/170/180(F)/180(F)

Sniper Rx

Front Squats: 135x5, 135x5, 185x5, 205x5, 215x3, 215x3, 215x3, 215x3, 215x3.
Box Jumps 30in (Seated): 3x5 reps
Knee Jumps: 3x5 reps
Back extensions: 3x15 reps

Benji Rx: Wednesday September 16th

20-Fat Bar Deadlift @223 lbs
200 M Run
10-Push Ups

3 RDS for time: 8:08

Monday Sept 14, 2009

Sniper Rx:
Power Cleans 225x3,225x3,235x3/ 245x1
Push Jerks 185x3, 205x3, 225x3/ 245x1, 250x1
Stone Loading 240x10 on 40inch platform, 240x1 on 60inch platform

Video to be posted soon....

Benji Rx: Monday September 14th

Power Snatch: 65/85/95/105 x 3
Power Snatch + Overhead Squat: 115/125/135/145 x 1
Push Jerk: 135/155 x 3, 185/225/240 x 1

Atlas Stone-40" platform: 120 x 3-5 reps, 185 x 2-4 reps,
240 x 6-10 reps

Benji Rx: Saturday, September 12th

Plyo Stairs: 6-8 sets
Box Squats: 6 x 2 @225, 245 x 2, 275 x 2, 315 x 1,
335 x 1, 365 x 1, 385 x 1

Towel Sleds(45 lbs) 60 ft-2x
Hand Walks 45 ft-1x
3 RDS

Standing BB Rotation: 20 x 25, 10 x 25, 10 x 25, bar x 35

Sniper RX

Medicine ball throws 3 sets of 10
Rack Hang Cleans 4 sets of 5
One arm dumbbell Push Jerks 4 sets of 10
Planks 3 sets

Thursday September 10th

Benji Rx:

Push Jerk: 65 x 3, 95 x 3, 105 x 3, 115 x 3, 135 x 3
155 x 2, 175 x 1, 195 x 1, 205 x 1, 225 x 1
KB Overhead Press(bottoms up): 25 x 5, 35 x 6/6/6, 53 x 1(R)
KB Overhead Press: 53 x 5, 70 x 3(R)/(L)fail

Chin Ups: 10/10/10
KB Swings: 70 x 10/10/10
Ring Push Ups: 37 rep out
Single Unders: 100/100

Sniper RX

Front Squat 135x5, 155x5, 185x5, 205x5, 225x3
Seated Box Jumps 30" 3 sets 6 reps
Kettlebell Swings 40lb 3 sets of 8 reps
Knee jumps 3 sets of 6 reps
Back extensions 3 sets of 10 @125lbs

Wednesday September 9th

Benji Rx:

Speed DL(rest 20-40sec): 5 x 1 @225, 4 x 1 @245, 3 x 1 @275, 3 x 1 @315, 2 x 1 @365, 5 x 1 @405
Box Jumps 40" (broad): 5/5

Band(m) GHR: 10/8/8(mm)
Band(gr) Good Mornings: 12/12/10(gr/rd)

50-Single Unders
25- KB Swings(35)
4 RDS

400 M run/100 M run/200 M run/100 M run/800 M run: rest 1-2 minutes between

Tuesday September 8th

Benji Rx:

Shoulder Warm Up:
KB Floor Press (bottoms up): 25/30/35/45 x 8
Close Grip Bench: 95 x 10, 115 x 8, 135 x 5
155 x 5, 185 x 4 (ouch)
DB Incline Press (palms in): 35 x 8, 45 x 8, 50 x 10
DB Row: 75 x 22 reps each
Dips: 15 reps (ouch)

KB Overhead Press (bottoms up): 25/30/35 x 8
T-Bar Row: 45 x 15/15/15
BB Overhead Press: 45 x 20
One Arm Triceps Extension: 20 x 15, 30 x 8
Triceps Pressdown: 20 x 15, 30 x 8

Ring Push Ups: 25/25/12/5/4/4
Ring Abs: 4 sets
Tire Flips: 5 x 6-8 reps

Back Extensions: 50 reps
Standing BB Rotation: 50/50/50
Standing Abs: 50 x 10, 70 x 10, 90 x 10, 50 x 20

Monday September 7th

Benji Rx:

"Baby Hulk"

1-515 lb Tire Flip
2-353 lb Axle Bar Deadlift
3-140 lb Log Clean & Press
4-120 lb Atlas Stone (40")

3 RDS for time: 4:24

Saturday September 5th

Benji Rx:

Shoulder Warm Up:

Fat Bar Bench: 33 x 10, 53 x 10, 103 x 8, 123 x 8,
143 x 6, 173 x 5/5/5, 193 x 5, 213 x 8
KB Floor Press (Bottoms up): 53 x 4.5/5
KB Alt. Incline Press: 25 x 8, 35 x 8, 53 x 8

Fat Grip Pull Up: 7/7/4 + 3
Ring Dips: 5/5/5
Ring Push Ups: 15/10

KB Shrugs: 35 x 20/20, 53 x 20
Neck Harness: 45 x 12/12/9

Band Face Pulls/Upright rows: 12/12

1000 M Row(5): 4:23
300 M Row(10): 1:00

Friday September 4th

Benji Rx:

Overhead Squat: stick x 10, 25 x 10, 35 x 10, 45 x 10, 65 x 10,
75 x 10, 85 x 10, 95 x 10

Shoulder Rehab:
Pull Parts: 5 x 15 reps
Cable Retract Rows: 4 x 10-12 reps
Scarecrows: 3 x 12 reps
Face Pulls: 3 x 10 reps

Thursday September 3rd

Benji Rx:

Single Unders: 50/50/100/100
Mini Band Pull Parts: 20/20/20
Band Standing Abs/Good Mornings: 10/10/10
Overhead Lunge Walk: 25 x 10 each

Fat Bar Zercher Squat: 123 x 5, 173 x 5/5/5, 193 x 3, 213 x 2,
243 x 3
Box Jump @ 40": 10 jumps
Seated 13" Box Jump @ 40": 8 jumps
Knee Squat Jumps w/bar wt: 45 x 6, 65 x 8

GHR/KB Swing (53 lbs)/Ab Wheel: 3 x 15 reps each
Overhead Lunge Walk: 35 x 15 each

"Sniper" Rx
Front Squat 5 sets of 3-5 reps
Step Ups 3 sets of 5 reps
Hammer Strength Deadlifts 10, 8, 6 reps
Kettlebell Swings 3 sets of 8 reps
Knee Jumps 4 sets of 5 reps
Hyperextensions 2 sets of 10 reps

Tuesday September 1st

Benji Rx:

Warm Up:
Single Unders: 50/50/100/100
Double Unders: 25/25/25/25/25

Ring Rows: 12/12/15
200 M Run (decline/incline): 3 sets

KB Floor Press (bottoms up): 25 x 8, 35 x 8, 53 x 2.5(L)3(R), 53 x 3
Hand Walks (different directions): 3 sets
Ab Wheel: 20/20

KB Overhead Press: 35 x 5, 35 x 8, 53 x 5/5
KB Overhead Press (bottoms up): 25 x 8, 35 x 8
KB Row: 70 x 21 reps each

Ring Push Up's: 40/6/4
Pull Parts: 15/15/15
Ring Abs: 15

Single Unders: 100/100/100
400 M Run (parking garage): 1.19.45
200 M Run (decline/incline): 46.89
100 M Run (incline): 18.20

Monday August 31st

Sniper RX:

Speed Bench 8x3 @ 185lb/ 275x2, 275x1, 275x1
Reverse Band Bench Press 4x5 @ 315, 315, 335, 340lb
DB Row 4x8 @ 70lb
DB Bench 3x8 @ 80lb
One arm seated row 3x12 @ 45lb
Kettlebell Press 3x8 @40lb
Push ups 3x12, 10, 8 bodyweight
Arnold Abs 3x10 @ 45lb

Saturday August 29th

Reilly's Rx:

Box Squats w/ Lt. Bands: 225 x 5/5/5/5, 275 x 3/3/3, 295 x 2/2, 315 x 3, 365 x 1 PR
Box Squat Jumps 24" + platform: 1 jump rotation w/ B-Lee @ 2 min
KB Swings: 40 x 10/10/10
Flutter Kicks: 100 reps
Barbell Bicep Curl: 45 x 100 reps!
Triceps Pressdown: 20 x 100 reps!

Benji's Rx:

Box Squats w/ Lt. Bands: warm-ups, 225 x 3/3/3, 245 x 2/2/2, 275 x 1/1/1, 315 x 3, 365 x 2
Box Squat Jumps 24" + platform: 1 jump rotation w/ Sniper @ 2 min
Box Jumps 42" (broad): 5 jumps
Single Leg Box Jumps 24": 5 jumps each
KB Swings: 50 x 10, 55 x 10, 60 x 10, 70 x 10, 70 x 20
BB Curls: 45 x 100
45 degree Hyperextension w/ band: BW x 15, M.M. x 25, Lt. x 20
Knee Jumps: 4-6 jumps
Triceps Extension: 20 x 100