Back Squats: 135x10, 185x5, 205x5, 225x5, 225x5, 225x5, 225x5, 225x5, 275x3
Kettlebell Swings: 35lbs 20reps, 20reps, 20reps, 20reps
Deadlifts: 135x5, 225x5, 315x5, 425x1
RAW Capacity "BEAST TRAINING"
Wednesday, September 30, 2009
Tuesday, September 29, 2009
Benji Rx: Monday September 28th
Prowler Push(120#)-90ft
Tire Flip(515#)-5
Log Press(140#)-3
Sandbag Carry(75#)-45ft
3 RDS
Tire Flip(515#)-5
Log Press(140#)-3
Sandbag Carry(75#)-45ft
3 RDS
Sunday, September 27, 2009
Benij Rx: Saturday September 26th
Kettlebell Training Certification:
Swing/Clean/Snatch/Press/Push Press/Jerk/Long Cycle-Push Press: too many reps
Swing/Clean/Snatch/Press/Push Press/Jerk/Long Cycle-Push Press: too many reps
Thursday, September 24, 2009
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
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
Wednesday, September 23, 2009
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
Dumbbell Row: 85 x 15/15, 100 x 8
Straight Arm Pulldowns/Face Pulls: 30 x 12, 40 x 12
Tuesday, September 22, 2009
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
KB Swings: 70 x 15/53 x 20/44 x 25/35 x 30/25 x 60/35 x 30
Monday, September 21, 2009
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
~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
Sunday, September 20, 2009
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
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
Thursday, September 17, 2009
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)
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
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
200 M Run
10-Push Ups
3 RDS for time: 8:08
Tuesday, September 15, 2009
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....
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....
Monday, September 14, 2009
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
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
Sunday, September 13, 2009
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
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
Thursday, September 10, 2009
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
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
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
Wednesday, September 9, 2009
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
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
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 8, 2009
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
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 7, 2009
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
"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 5, 2009
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
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 4, 2009
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
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 3, 2009
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
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
Wednesday, September 2, 2009
Tuesday, September 1, 2009
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
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
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