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