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