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