Rx: Sunday December 26th

Westside/Strongman/
Oly Lifting/CrossFit:

MM Pullparts: 8-10 x 15 reps
KB Floor Press: 35 x 8, 53 x 8,
70 x 5/2/4

Axle Incline Press: 125 x 3, 175 x 3,
225 x 4
Foam Close Grip Bench: 225 x 10, 275 x 3
Axle Bent Over Rows: 123 x 8, 211 x 4/4

Axle Split Clean & PP(no warm up): 211 x 1
Axle Split Clean & PJ: 211 x 5

Muscle Snatch: 50kg x 2, 60kg x 2, 70kg x 1,
164# x F
Hang Power Snatch: 70kg x 1, 164# x 1
Snatch: 164# x 5-7 singles
Hang Snatch: 60kg x 5

5-Strict Pull Ups
10-GHD Sit Ups
15-KB Swings RS(70#)
5 RDS For Completion:

Rx: Saturday December 25th

Westside/CrossFit:
One Legged Rev Hyper: 40kg@2 x 10each
3-Way MM Pullparts: 2 x 10 each

Speed Box Squats: 225@12 x 2, 315 x 1
Speed Trap Bar DL: 275@3 x 1, 315@3 x 1,
405 x 1, 495 x F
Rack Zercher Squat: 215 x 3, 265 x 3, 315 x 1

DB Side Bends: 80@3 x 8
Standing Abs: 85@3 x 8
Facepulls: 2 x 10-12
Straight Arm Pulldowns: 2 x 8-10

15ft Wall Ball(20#): 15 x 10 reps, 30-40 sec rest

Rx: Thursday December 23rd

Olympic Lifting:

Snatch Balance: 40kg x 2/3, 60kg x 2,
70kg x 1, 80kg x 1/F, 90kg x 1

Clean: 80kg x 1, 100kg x 1
Hang Power Clean: 80kg x 1
HaPoCl/PoCl/SplitCl/Clean: 90kg

ATG Back Squat(high bar/RAW):
100kg x 3, 120kg x 3, 140kg x 3,
170kg x 1+F
Snatch Deadlift: 170kg x 1

*Should of warmed up properly, needed
to loosen up my hips & hamstrings. Also
my overhead was an issue, left shoulder
wasn't that stable. Especially with Oly lifting,
flexibility & mobility is a must. I've now learned
from this experience & will not do this again...
I repeat NOT DO AGAIN! But had a decent
Ass-To-Grass Oly squat with 374 lbs, tried
for a double but couldn't get that torque. Tried
a snatch deadlift for fun...heavy & a pretty difficult
movement for me. This will be a nice rotation with
the deadlift exercises.

Rx: Wednesday December 22nd

BeastMode CrossFit:

3-3-3-3-3-2-2-2-2-1-1-1 reps
Power Clean & Jerk(80kg/176#)
1-2-3-4-5-6-7-8-9-10-11-12 reps
Burpees
On the minute, every minute
For 12 minutes: mission completed

*Got really shitty, when the burpees
increased. CJ's got heavy, had to drop
the reps but worked out well. Definately
a power-endurance WOD!

Rx: Tuesday December 21st

Westside/CrossFit:
Prowler Sprints: 120ft(hi/low) x 5 trips,@5min

5-CTB
10-Ring Dips
15-Overhead Squats(95#)
AMRAP in 20 minutes: 7 RDS-21:01

*Da Prowler was the worst to recover from, frickin
sick vicious son! Overhead squats will crush the
strongest of beasts if flexibility is poor...

Rx: Monday December 20th

Strongman:

Warm Up:50" Stone Load: 175 x 2, 190 x 2, 210 x 3,
240 x 3/2

Timed Effort...
50" Stone Load:
240 x 2/210 x 2/2/2/2/2/190 x 5/5/5/5/
175 x 5/5/5/190 x 1/210 x 1/240 x 1=50 reps@23:10

Cool Down:
50" Stone Load: 190 x 11

Rx: Saturday December 18th

Westside/Olympic Lifting/CrossFit:
Strict Pull Ups: 5/5
GHR: 5/5
42" Box Squat Jumps: 12"@8 x 2

Sumo Deadlift: 405 x 1, 455 x 1(no belt),
(belt)495 x 1, 515 x 1
Hang Cleans: 70kg x 2, 80kg x 2, 90kg x 2,
100kg x 2, 110kg x 1, 252 x 1

10-Deadlift(315#)
30-GHD Sit Ups
3 RDS for time: 7:34

*PR city son!! Haven't hit a heavy dead since contest
& even a heavy sumo in a minute. Had plenty left in
the tank for more but needed to move on. Heavy hang
cleans afterwards...was feelin good decided to go for
252 lbs. Workin on that goal of a 275 lb CJ!!

Rx: Thursday December 16th

Westside/Strongman:
5-Chin to 2nd Bar
5-Ring Dips
2 RDS

Speed Bench + MM Bands(1-peg):
135@9 x 3, 185 x 1/1
Blob(~30#): 4-6 x 10 sec-holds

Axle Strict Press: 165 x 2, 187 x 1
Axle Split Clean & PP: 205 x 4/6

5-CT2ndB
10-Hang Muscle Snatch(95#)
20-Ring Push Ups
30-Squats
3 RDS: 7:41

Rx: Wednesday December 15th

Westside:
Cam-Bar Squats(RAW/low bar): 135 x 5/5,
225 x 3/3, 275 x 2, 315 x 1, 365 x 5, 315 x 11
Cam-Bar Good Mornings: 225 x 12

GHR: BW x 20!
Standing Obliques/Abs: 2 x 5-6 each
Straight Arm Pulldown: 2 x 8
Standing Abs(facing away): 2 x 5

Rx: Monday December 13th

Strongman/Olympic Lifting/Westside:
Back Squat: 115 x 5/8, 155 x 5
Front Squat: 155 x 5/5

Log PP(Slater log/100#): 150 x 2, 190 x 2,
220 x 2
Log PJ: 240 x 1

Hang Power Clean & PP: 60kg x 1+2/
1+2, 80kg x 1+2, 90kg x 1+2, 100kg x 1+2
Hang Power Clean & PJ: 110kg x 1
3" Deficit Deadlift: 160kg x 5/5, 180kg x 4

Bench Press(illegally wide): 135 x 6, 185 x 6,
225 x 3, 275 x 6
DB Press(palms in): 75 x 22!
DB Row: 110 x 5, 125 x 5, 150 x 4
Tate Press: 40 x 12
Reverse BB Curl: 45 x 20
Standing Abs: 70 x 12, 85 x 8/8
Decline Sit Up-Holds: 1 x 12

Rx: Saturday December 11th

Westside:

12" Box Squats(high bar/oly):
40/60/80kg x 5, 100/120kg x 3,
140kg x 3
2-Way Pullparts: 5 x 10
Back Squat(high bar/PL): 80kg x 20

KB Floor Press: 35 x 8, 53 x 5/5,
70 x 1/4/5
Blob(~30#): 3 x 20 sec-holds
Strict Pull Ups: 8/8/8
Band Upright Rows: 3 x 15
KB Press: 26 x 20, 35 x 12

Standing Abs: 85 x 8, 90 x 8, 95 x 6
DB Side Bends: 85 x 5, 95 x 5, 105 x 5

Rx: Friday December 10th

CrossFit:

"Filthy Fifty"
50-Box Jumps(24")
50-Jumping Pull Ups
50-KB Swings(16kg)
50-Walking Lunge Steps
50-KTE
50-Push Press(45#)
50-Back Extension
50-Wall Ball(20#)
50-Burpees
50-Double Unders
For Time: 30:25

*Not ready for that...

Rx: Thursday December 9th

Westside/CrossFit:
GHR: 4 x 8
GHD Sit Ups: 3 x 10

1-Speed DL(286#)
2-Speed Cam-Bar Box SQ(275#)
1-Speed DL(286#)
5-Burpees
10 RDS: 14:36

Sumo Deadlift: 398@4 x 1,
418@4 x 1, rest 30 sec

21-15-9 reps
KTE
KB Swings(53#)
Ring Dips
For Time: 6:27

Rx: Tuesday December 7th

CrossFit/Westside/Strongman:

"Angie"
100-Pull Ups
100-Push Ups
100-Sit Ups
100-Squats
For Time: 18:57

Close Grip Bench: 135 x 5, 185 x 3,
225 x 3, 275 x 3
DB Floor Press: 50 x 25
Facepulls: 3 x 10
Hammer Curls: 2 x 10

Tire Flip: 700 x 10 singles, rest 20-30 seconds

*Way slower in "Angie"...I did this about 6-8 months
ago & did it in about 17 minutes. But I wasn't as
strong as I am now. I felt my pull ups were better,
I gassed in the push ups, sit ups always suck & I
thought I would smoke through the squats but just
didn't have it. Oh well next time around...I will crush!!

Rx: Monday December 6th

Olympic Lifting:

Power/Split/Squat Clean & Push Jerk:
115 x 6 singles, 137 x 6 singles,
176/198 x 3 singles, 220 x 6 singles
Hang Power Cleans: 176 x 15 singles,
198 x 10 singles

BTN Push Jerk: 80kg x 3, 90kg x 3/3,
100kg x 3/3, 110kg x 3/3, 120kg x 3,
130kg x F
Back Squat(high bar/knee wraps):
150kg x 8

*New PR's with the BTN push jerk &
oly back squat. Feeling hella strong
in the legs these days, squatting in every
workout since nationals...well almost.

Rx: Sunday December 5th

Westside/Strongman:

Axle Zercher Squat: 123 x 3, 167 x 3, 211 x 3,
231 x 3, 255 x 3, 277 x 3, 299 x 2

Axle Floor Press: 125 x 6/6, 175 x 3/3, 215 x 3/3
265 x 1, 285 x 1, 305 x 1, 320 x 1

Axle Deadlift: 145 x 3/3, 233 x 3, 321 x 1, 411 x 1/1

*1st time hitting the fat bar with these lifts, so by default
these are all PR's! I thought I would do better in the
deadlift though. Hella fatigued & grip wasn't feeling
it.

Rx: Thursday December 2nd

Late night CrossFit:
Knee Jumps(various): 8-12 jumps
Back Squats(low bar): 135 x 5/2, 185 x 2,
225 x 2/2, 275 x 2
42" Box Squat Jumps: 12"@5 x 1

Complete 2 Back Squats & 1 max height box jump
on the minute for 15 minutes: 15 RDS-315#/42"

Rest 5-6 minutes...

20-Back Squats(225#)
20-HSPU
20-Toes-To-Bar
20-Burpees
For Time: 6:01

*Completely murderous heavy met-cons back
to back. Squatin & burpin machine for the rest
of December...Merry Christmas to myself!!!

Rx: Wednesday December 1st

Late Night Recovery:
Strong Band Good Mornings: 3 x 20
Standing Abs: 3 x 20
Air Squats: 3 x 20

Facepulls: 3 x 20
Triceps Pressdown: 3 x20

100-Burpee Pull Ups
For Time: 13:02

*PR in burpee pull ups, haven't done a
100 of these in 5 or 6 months. Previous
was just under 14 minutes. What a way to
start off da 1st of da month...get up get up,
cash yo checks & come on!!

Rx: Tuesday November 30th

Olympic Lifting/CrossFit:
Overhead Squats: 75 x 5/5, 95 x 5, 115 x 5,
135 x 5, 155 x 3, 175 x 3, 195 x 3, 205 x 3,
225 x 3/1

20-Hang Muscle Snatch(95#)
40-KB Swings(70#)
60-Box Jumps(20")
80-Waiter's Lunge Steps(45#)
100-Sit Ups
For Time: 17:01

Stiff-Leg DL Power Cleans(95#): 1 min rep out
Strict Ring Dips: 20!

*Squatting again, this time Overhead action. Had
a hard time with the left shoulder/arm, fighting to
stabilize...hit my previous PR though. Did a met-con
after, nice till I got to the waiter's lunge & sit ups.
Crazy lactic acid burn, gotta fight through if I wanna
compete with the big boys!

Rx: Monday November 29th

Westside/CrossFit:

15" Box Squats + Lt Bands(3-Peg)
(Low Bar/Oly Shoes): 185@6 x 2,
205@6 x 2, 275/295/315 x 1
Close Grip Bench(index smooth):
135 x 3/3, 185 x 3, 225 x 1, 275 x 1,
315 x 1
Bench Press(mid grip): 335 x F, 275 x 7!

Overhead Press(cold): 135 x 10!
Back Squat(wide stance/high bar): 135 x 50!
DB Row: 125 x 10!
Overhead Tate Press: 40 x 8, 45 x 5

10-9-8-7-6-5-4-3-2-1 reps
SDLHP(40kg)
GHD Sit Ups
Burpees
For Time: 9:00

*Established a new 1 RM on close grip
bench with index finger on smooth part
of bar. 7 repped 275 with a mid grip on
bench as well. Repped out 135 lbs cold on
the strict press with 10 reps. 50 repped an
easy 135 lbs on the back squat to recharge
the juices. Finished off with some assistance
work & a short met-con.

Rx: Sunday November 28th

Westside/Olympic Lifting:
12" Box Squats(low bar): 135@5 x 2,
185@3 x 2
Back Squats(RAW/low bar): 135 x 3, 225 x 3,
275 x 2, 315 x 1, 365 x 3

Hang Power Snatch: 30/40kg x 3, 50kg x 1/1,
60kg x 1/1, 70kg x 1/1, 80kg x F
Power Snatch: 80kg x 1/1

Standing Abs: 3 x 8
Strict Pull Ups: 3 x 5
DB Side Bends: 3 x 5
Snatch Pulls: 80kg@4 x 1-3 singles

*New PR for me in the back squat, haven't hit
a heavy triple with that weight in awhile. Straight
RAW with no belt & running shoes on. Hit some
heavy power snatches...still arm pulling like a
SOB! I want to get more proficient in the oly
lifts...I really need to focus on my technique &
speed. Jump hard son!!!

Rx: Friday November 26th

Olympic Lifting/CrossFit:
42" Box Squat Jumps: 12"@6 x 2
GHR: 4 x 5
Cleans: 60/70/80/90kg x 3 singles,
100/110kg x 3 singles, 120kg x 1/F

"Linda"
10-9-8-7-6-5-4-3-2-1 reps
1.5xBW Deadlift(120kg/264#)
1xBW Bench Press(80kg/176#)
.75xBW Clean(60kg/132#)
For Time: 25:07

*Completely murdered myself!! BW
was around 168-170 lbs but I used 175
pound #'s & rounded up a bit. The squat
cleans were the worst, It winded me the most.
Then my lower back was thrashed to the bone
during it, so it was hard to work through that. I
actually look forward in doing it again & getting
under 20 minutes.

Rx: Wednesday November 24th

Early Morning CrossFit:

12-CTB Pull Ups
12-KB Swings(70#)
12-KTE
20-Double Unders
5 RDS for time: 24:19

Evening Strength Session:

Back Squat(high bar): 135 x 5, 222 x 3,
332 x 2/5

*Hella grip work with the Sniper WOD this
early morning. My forearms & guns were a
blazing! Not too efficient in the double unders,
I need to work on the weaknesses. CTB pull
ups are always tough & combined with heavy
swings & KTE's...it freakin smoked me!! Nice
programming in Alaska. Hit some back squats
before closing the gym, did a few warm up sets
& 5 repped 332 lbs with MWR polo on!

Rx: Tuesday November 23rd

Late Night CrossFit Snack:

20-Air Squats
20-Sit Ups
20-Push Ups
6 RDS for time: 8:40

*Gotta work on the sit up endurance & stamina.
Squats were easy, I think I did 30 reps in the last
RD? Push ups were fatiguing but not too hard. Nice
pre-bedtime WOD to relax the body...well at least I
hope so.

Rx: Monday November 22nd

Westside/Olympic Lifting/CrossFit:

12" Low Box Squat: 185@10 x 2,
255 x 1, 285 x 1
Medicine Ball Cleans: 50@12 x 5

Push Press(belt/wraps): 115 x 3/3, 185 x 3, 205 x 3,
225 x 3, 245 x 2
Hang Power Cleans(blocks/mid thigh): 70kg x 5 singles,
90kg x 5 singles
Hang Split Cleans(blocks/mid thigh): 100kg x 5 singles,
110kg x 1

"Mary"
5-HSPU
10-Pistols
15-Pull Ups
AMRAP in 20 min: 9 RDS + 3-HSPU

*PR in the Push Press with a double @245 lbs. Hit a
110kg Hang Split Clean off the blocks. Did Mary for
the first time, hella pull ups which fatigued me the most.

Rx: Sunday November 21st

CrossFit/Westside:
Strict Pull Ups: 15 x 5 = 75 reps
Ring Push Ups: 10 x 10 = 100 reps

Speed DL + AV Band: 100kg@8-10 x 1
18" Rack DL(RAW): 315 x 1/1/1, 405 x 1,
495 x 1, 520 x 1, 550 x 1

*Hella pull ups & push ups today to get the
blood flowin. Did some speed DL's with Matty
& went ME in the Rack Dead. Had a RAW PR
with 550 lbs, previous lift was with a belt @ 585.

Rx: Saturday November 20th

CrossFit/Westside:
Overhead Squat: 30kg x 5, 40kg x 5,
50kg x 5, 60kg x 5, 70kg x 5, 80kg x 5

KB Floor Press: 35 x 8/8, 53 x 8/8,
70 x 3/3, 35 x 20
KB Bottoms Up Press: 25 x 8, 35 x 5
2" Fat Bar Incline Press: 83 x 8, 123 x 8,
173 x 12!

Close Grip Seated Row: 3 x 10-12
Tate Press: 3 x 8

5-HSPU
5-Strict CTB Pull Ups
5 RDS

20-Band Pull Parts
20-Band Upright Rows
3 RDS

Rx: Friday November 19th

CrossFit:
Front Squat: 96 x 3/3/3, 140 x 3/3,
184 x 3/3, 228 x 3/3, 250 x 3, 272 x 1

120ft-Towel Sled Push(44#)
20-10ft Wall Ball(20#)
20-Box Jumps(20")
5 RDS for time: 15:22

Short Rest...
50-Walking Lunge Steps
For Completion:

20-Back Extensions
10-Standing Abs(85#)
4 RDS

3 Hours Later...
Muscle Snatch: 70kg x 8 singles

Rx: Thursday November 18th

Westside/Olympic Lifting:

Cam-Bar Box Squats: 235@10 x 2,
315 x 5
Cam-Bar Good Mornings: 135 x 10,
185 x 10, 225 x 8

Hang Power Cleans: 135 x 3/3/3, 157 x 3/3,
179 x 3, 201 x 1/1/1/1/1, 223 x 1, 245 x F/F,
233 x 1-PR
Power Clean: 223 x F/1

Rx: Wednesday November 17th

CrossFit Football:
Back Squat(high bar): 60kg x 5/5, 80kg x 5/5,
100kg x 5/5

3-Deadlift(315#)
6-Ring Dips
9-Toes-To-Bar
AMRAP in 15 min: 10 RDS + 3-DL

Deadlift: 420 x 1/1/3

*Hard WOD, toes to bar were vicious! Actual
bar weight was 312# to be exact. I needed a
nice ass kickin from that.

Rx: Tuesday November 16th

Morning Session:
Back Squat(low bar): 95 x 5, 135 x 5, 185 x 5,
225 x 5/5, 275 x 5/5, 315 x 5
Strict Pull Ups: 10 x 5 reps

Overhead Press: 95@5 x 5
Air Squats: 10/10/20/20

DB Row: 75 x 20, 100 x 10
Standing Abs: 85 x 12/12/12
Facepulls: 3 x 12

25-Hip/Back Ext
25-Walking Lunge Steps
3 RDS

50-GHD Sit Ups
For Time: 2:29

Rx: Friday/Saturday November 12-13th

2010 NAS Nationals: 175# LW

Day 1:

Event 1:
600# Yoke Walk-60ft
250# Sandbag Carry-60ft
60 Seconds: ~34 seconds-2nd Place

Event 2:
150# 3" Circus DB Clean & Press for Reps
60 Seconds: 0 reps-N/A Place

Event 3:
Car Deadlift for Reps
60 Seconds: 0 reps-N/A Place

Points/Place: 8 points/2nd Place

Day 2:

Event 4:
200# Axle Clean & Press for Reps
60 Seconds: 10 reps-1st Place

Event 5:
230/250# Keg Carry-60ft each
500# Sled Drag-60ft
75 Seconds: ~53 seconds-1st Place

Event 6:
500# Farmer's Frame Walk-60ft
60 Seconds: ~8.3 seconds-1st Place

Event 7:
220/260/300/330/360# Atlas Stone Load(52")
60 Seconds: ~13 seconds/2 stones-1st Place

Final Points/Place: 44 Points/2nd Place

*Very, very pleased with my performance...I couldn't
be more proud of what I accomplished in the 2 days.
I had a few mistakes the 1st day with the dropped sandbag
& just not getting a rep on the circus dumbbell. Things happen
in a competition. I knew going into the 2nd day I had to be
perfect if I wanted to still win. I was down 10 points which is a lot
for the number of competitors we had. I felt more confident in
the events for the final day. I trained my butt off with the axle
clean & press...I wanted to totally dominate & stand out from the
rest of the competitors. I felt my conditioning was top notch & the
best out of all of the competitors & it showed in the keg carry & sled
drag. I even slipped & lost my lead & still pulled away with the victory.
I didn't take too long to recover from the event...I was all ready for the
next one if I had to go that minute. The farmer's was a sprint for the
finish & I knew I had to jet! The atlas stones was last & a nice ending
to a contest, I wanted to get the 300# stone & felt really good about it.
220 & 260 was easy & the 300# stone was an issue. The picks were
hella easy with the tacky but I didn't have a good stance to generate
power from my legs & hips...rookie mistake. I did pick it up 3 times
with no issues. Next year I'm getting the 300,330 & 360# stone at
175 pounds! I had tons of fun, met some cool people & won some
cash...what a great weekend!! Be BeastMode...Be Relentless...see
you next year at Nationals!

Rx: Tuesday November 9th

Active Recovery/Westside/
Strongman:

Seated Row
Seated Low Row
Standing Abs
Standing Obliques
Hip/Back Ext
Facepulls
Fat Grip Hammer Curls
Fat Grip Overhead Rollbacks
DB Side Bends
MM Pullparts/Upright Rows
DB Shrugs
2 x 8-20 reps each

Reverse Hypers: 20kg@3 x 20
Speed Bench: 185@5 x 3
Close Grip Bench: 225 x 1, 275 x 1, 295 x 1,
305 x 1

Sled Drag: 40-60ft@180/270/360/450 x 2 trips
Prowler Sprints: 60ft@360/270/180/90 x 1-2 sprints,
short rest

*Last & final workout before Nationals. Little bit
to get the blood flowing in the muscles & joints.
Practiced on the sled drag, shit was heavy but I'll
be ready for it. Finished off with some Prowler sprints
& it demolished my quads & backside...Super Pump!
It was a good pre-conditioner for the events. Feelin good,
feelin great...Ready for Whatever!! See ya at Nationals!

Rx: Monday November 8th

CrossFit Mainsite:

30-Wall Ball(20#)
25-KB Swings(53#)
20-Pull Ups
3 RDS for time: 15:30

*My lower back was thrashed with
this WOD, especially on the swings.
It was hard to push this one because
of that fatigue in my back. Good met-con
though.

Rx: Sunday November 7th

Olympic Lifting/Westside/
Strongman/CrossFit:

Hang Snatch/Power Snatch/Snatch:
30/40/50kg@6-8 x 2-5 singles
42" Box squat Jumps: 12"@8-10 x 2 jumps

Axle Clean & Push Press(85kg/187#)
AMRAP in 15 min: 30 reps

*Performance is ready for Nationals...

Rx: Saturday November 6th

Strongman:

Back Squat(high bar): 285 x 20!

*20 rep Squats today, did this after the shift.
Warmed up with 135 & 225 then straight to
285. PR for me & a good indicator on where
my current level of preparedness is at. Everything
is on track, ready for Nationals this Friday &
Saturday. BeastMode here we come!!

Rx: Friday November 5th

Strongman AM:

Stone Deadlift: 120 x 3/3, 175 x 3,
190 x 3, 210 x 3, 240 x 3
50" Stone Load: 175 x 3, 190 x 3,
210 x 3, 240 x 5/7, 210 x 11

Strongman PM:

BTN Axle Push Jerk: 55kg(121#) x 3,
75kg(165#) x 3, 95kg(209#) x 3,
115kg(253#) x 3, 125kg(275#) x F/F

Rx: Thursday November 4th

Westside/Strongman/CrossFit:
KB Swings RS: 70@4 x 10

Cam-Bar Box Squats: 135 x 5, 225 x 2/2/2,
275 x 1/1, 315 x 1, 365 x 1, 405 x 1(RAW),
425 x 1, 455 x 1, 405 x 3-(knee/belt)

Cam-Bar Yoke-Holds: 405/495 x 30 sec,
585 x 30/30 sec, 635 x 30 sec(knee/belt)
Sandbag Pick-Holds(250#): 4-5 picks

20-Power Cleans(80kg/176#)
5-Tire Flips(700#)
For Completion:

10-GHD Sit Ups
15-KB Swings RS(70#)
20-Waiter's Lunge(44#)
5 RDS for time: 10:49

*Ready for RENO...Ready for NATIONALS...
READY FOR WHATEVER!!

Rx: Wednesday November 3th

Strongman/Westside:
KB Press: 25 x 5, 35 x 5, 53 x 5,
70 x 2
MM Pullparts/Upright: 4 x 10-12
Strict Pull Ups: 4 x 5

KB Bottoms Up Floor Press:
53@2 x 10
DB Row: 100 x 5, 120 x 5, 140 x 3,
150 x 5(straps)
Wt. Pull Ups: 65 x 6!
Standing Abs: 85 x 12/12/12

DB Overhead Rollbacks: 3 x 5-8
Hammer Curls: 3 x 5-8
Face Pulls: 3 x 8-10

Axle Close Grip Floor Press: 213 x 12,
263 x 4
Axle Reverse Curls: 33 x 25

Rx: Tuesday November 2nd

Olympic Lifting:

Split Clean: 70kg x 1/1/1, 90kg x 1/1,
110kg x 1/1, 185 x 1, 205 x 1, 225 x 1/F,
255 x F/F
Hang Split Clean: 90kg x 1
Power Clean: 90kg x 1
Clean: 90kg x 1, 205 x 1/1, 255 x F

*Working on technique today, legs didn't
feel too explosive & my back was thrashed
from yesterday. Wanted to do more split
cleans & possibly hit a PR. Oh well, next
session we'll go for it. Nationals is around
da corna...be ready 175's!

Rx: Monday November 1st

Strongman/CrossFit:

Trap Bar DL(5-6" Blocks): 135 x 5, 225 x 5,
315 x 5, 405 x 5, 495 x 4/5(no belt)
Rack Push Jerk: 40kg(88#) x 5/5, 60kg(132#) x 3/3
80kg(176#) x 3/3, 90kg(198#) x 3

3-Rack Push Jerk(90kg)
5-Trap Bar DL(5-6" Blocks)(495#)
8-Burpee Pull Ups
5 RDS for time: 16:30

Axle Close Grip: 65kg(143#) x 10, 85kg(187#) x 10,
105kg(231#) x 5/5/3
Axle Deadlift(overhand): 105kg(231#) x 1, 115kg(253#)
x 5 singles

*Ready for Whatever...

Rx: Sunday October 31st

Active Recovery:

Back Squats(high bar): 45 x 10, 95 x 10,
135 x 10/10/10, 185 x 10
Hang Power Cleans/Hang Cleans:
40kg@2 x 5-8 reps, 60kg@2 x 5-8 reps

Back Squats(high bar/no oly shoes): 225 x 31!

*Getting the T up today, lifted with Matt. Just did
some back squatting & worked on some hang cleans.
Nothing too heavy, but to top off the workout good ole
Super Squats! Worked up to 225# & proceeded to rep
it out. I was just gonna do 20 reps but I was feelin good.
In the spirit of Halloween I did 31 reps to end my squat
assault. Be Relentless...Be BeastMode!

Rx: Saturday October 30th

Strongman:
KB Swings RS: 53 x 20, 70 x 20/20/20
GHR: 5, 25 x 5/5
CoC#1.5,2: 4 x 10-20 second holds

3" Deficit Deadlift(overhand grip,no belt):
110kg(242#) x 5/5/5, 140kg(308#) x 5/4/4/4,
160kg(352#) x 1/1/1/1, rest 60 sec,
180kg(396#) x 1(hook grip),
160kg x 8!(straps)

Sandbag Carry(250#): 60-75ft x 4 trips,
rest 2-5 minutes

*Working on specifically the stone event &
the sandbag carry. I even though I haven't
touched a 300# stone, I feel I'll be able to
handle it. Ordered some Spider Tacky last
week, should be legit stuff. Made a 250#
sandbag with Steve my Engineer at work.
Its freakin heavy as fuck!! The hard part is
getting that initial pick off the ground & I have
to re-grip & basically squat it up. The carry
itself is not that bad but after a 600# Yoke
Walk could warm me up for it. But it don't matter,
READY FOR WHATEVER!!!

Rx: Friday October 29th

Strongman:
Strict Pull Ups: 5/5
Ring Rows: 10/10
KB Bottoms Up Press: 25 x 5, 35 x 5,
53 x 1/2/1

Axle Speed Overhead Press: 45kg@5 x 3,
65kg x 1, 75kg x 1, 85kg x F
Axle Push Press: 75kg x 3/3, 85kg x 3/5,
95kg x 5
Axle Close Grip Bench: 65kg x 8, 85kg x 8,
95kg x 10
Axle Bar Row: 95kg@3 x 5

Wt. Pull Ups: 50 x 8!
One Arm Clean & Press: 105 x 1, 125 x 1/1/1,
135 x 1, 145 x F/1(Right Arm)
DB Row: 100 x 15!
Face Pulls: 85 x 20
Ring Push Ups: 20 reps

Rx: Thursday October 28th

Westside:
Reverse Hypers: 4 x 12
GHD Sit Ups: 3 x 12

Cam-Bar Box Squats: 225@3 x 2,
275@6 x 2, 325@3 x 2(belt)
Cam-Bar Good Mornings: 185 x 10,
225 x 8, 245 x 8(belt)

Standing Abs: 4 x 5-8 reps
DB Side Bends: 80 x 5, 100 x 3, 120 x 3
DB Suitcase DL-Holds: 150@2 x 30 sec
Standing Obliques: 4 x 5 reps
One Legged Back Extension: 4 x 12

Cam-Bar Seated Box Good Morn: 45 x 50
Cam-Bar Good Mornings: 45 x 20
KB Swings: 35 x 50

Rx: Wednesday October 27th

Olympic Lifting:

Muscle/Hang Power/Hang Snatch:
40/50/60/70kg x 3-5 singles
Snatch: 60kg x 1/1/1, 70kg x 1/1,
80kg x 1/1/F/1/1/1
Overhead Squat: 80kg x 5

Overhead Pullparts: 5 x 10-15
Pullparts: 3 x 10-15
CoC#1.5, 2: 1-3 singles

Late Night CrossFit WOD:

15-Hang Power Cleans(135#)
15-Burpees
3 RDS for time: 7:33 + 3-HPCL

Rx: Tuesday October 26th

Active Recovery/CrossFit:

30-25-20-15-10-5 reps
Hip Extension
Walking Lunge Steps
For Completion:

20-Sit Ups
20-KB Swings(24kg)
4 RDS:

25-10ft Wall Ball(20#)
250 M Row(5)
3 RDS for time: 7:51

Rx: Monday October 25th

Strongman/CrossFit:

Axle Power Cleans: 35/55kg x 3,
75kg x 3/5, 85kg x 3/5, 95kg x 2/2/4
Axle Deadlifts(overhand grip): 85kg x 3,
95kg x 3, 115kg x 2/2/1/1
Axle BB Rows: 75kg x 5/8/6/7

Clean & Push Jerk: 60kg x 3, 70kg x 2,
90kg x 1

1-Clean & Jerk(90kg)
5-Pull Ups
10-Push Ups
15-Squats
10 RDS for time: 16:54

Rx: Saturday October 23rd

2010 JBLM Bench & Deadlift Competition:

Bodyweight: 164.9 lbs
Weight Class: 165 lbs

Bench Press: 3rd Place
Attempt #1: 300 lbs-Good
Attempt #2: 315 lbs-Good
Attempt #3: 330 lbs-Fail

Deadlift: 1st Place
Attempt #1: 430 lbs-Good
Attempt #2: 465 lbs-Good
Attempt #3: 505 lbs-Good

*I was on a good one at this competition!
Despite sleeping only 3 hours & partying
the night before...BeastMode kids!! I weighed
in at an easy 164.9 lbs, I didn't have
to cut any weight at all which was nice. I think I
had 6 competitors at my 165 lb weight class.
There was some bench monsters but none could
put up any big deadlifts where it counts. Tried 330 lbs
in my 3rd attempt but got stuck at lockout again. My
deadlifts haven't felt this great since my powerlifting
days, a whole year ago! My goal was to just hit 500 lbs,
I should of tried it in my 2nd attempt. 430 & 465 were
so easy & 505 was a joke! I still had another 20-30 lbs
in the tank for more. Right now I'm peaking at the right
time for Nationals & now it's mentally preparing myself
the rest of the remaining weeks. Be Relentless...Be
BeastMode!!

Rx: Thursday October 21st

Strongman:

50" Stone Load: 175 x 3, 190 x 5, 210 x 8,
240 x 21(10:19)
Stone Lap-Holds: 240@3 x 30 seconds
Stone DL-Holds: 210 x 20/20/30 seconds

*Ultimate PR, I never hit so many reps with
the 240 stone. Grip is getting more dominant
as Nationals gets closer. Lightweight baby...

Rx: Tuesday October 19th

Westside/CrossFit Session:
Facepulls: 4 x 12
Speed Bench + MM Bands(looped DB's):
135@9 x 3, 185 x 1, 225 x 1

DB Bench(palms in): 85 x 17!, 110 x 6
DB Row(straps): 150 x 8, 120 x 15

Fat Grip DB Row: 85 x 13-L/14-R
Fat Grip Hammer Curls: 35 x 6, 45 x 6, 55 x 4
Fat Grip DB Rollbacks: 35 x 10, 45 x 8, 55 x 8
Seated Row(straps): 120 x 25

10-9-8...3-2-1 reps
Sumo DLHP(95#)
Ring Dips
For Time: 6:43

*Feelin good these days, programing is at its
best leading up to contest. Started taking a new
supplement a few days ago...Jack3d. Works well
so far, it has the essentials that I like: kre-alkalyn,
caffeine, beta-alanine, arginine & other stimulants
to get your CNS & muscles right! After the workout
I weighed out at 164 lbs, I haven't been this light
since I left for college which was post surgery days.
I've come along way since then, rebuilding my baby
shoulder & reconditioning my body to handle these
demands that I do today. For those who have goals
of what they want to be or where they would like to be,
it's a long journey that takes time. Consistent time in
the gym will pay off at the end, there's no short cuts here.
Be patient & allow for the progression of your training to
take you to the next level of your goals & desires. Again,
Be Relentless...

Rx: Monday October 18th

Westside/CrossFit Session:
Standing Abs: 2 x 10
Back/Hip Ext: 2 x 10
KB Swings(70#): 2 x 10

Cam-Bar Box Squats: 135 x 3, 225 x 3/3,
275 x 3/3, 315 x 3, 335 x 3(belt), 365 x 3(belt),
385 x 3, 405 x 2(belt), 315 x 12(belt)

50-Pull Ups
50-GHD Sit Ups
50-KB Swings(70#)
50-Burpees
For Time: 17:02

3 Hours Later...
Olympic Lifting Session:

Power Clean & PP + Clean & PJ:
135 x 1+1, 155 x 1+1, 185 x 1+1, 205 x 1+1,
225 x 1+1, 235 x 1+1
Split Clean & Jerk: 235 x 1/1, 250 x 1
Clean: 235 x 2 singles, 225 x 3 singles

*Busy day in the lab. I haven't hit cambered bar
box squats in awhile, I felt pretty strong in them.
My P-Chain has made a comeback after some
neglecting. Did a Chipper met-con then rested &
refueled my body. Went to McVeigh for some Oly
lifting, worked on some cleans & pressing with
push presses & push jerks. Messed around with
the split clean again, I feel way more explosive with
that style. Right now I feel right on schedule with
Nationals & can't wait to compete!

Rx: Friday October 15th

Evening Session:
Reverse Hypers: 90/140/140 x 10

Rack DL(below knee): 135 x 5, 225 x 5,
315 x 5, 365 x 3, 405 x 3, 455 x 3, 495 x 3,
545 x 1, 565 x 1, 585 x 1, 495 x 6/405 x 10

Axle Power Clean: 35/55/65/75/85kg x 3,
95kg x F/1
DB Row: 150 x 3
Strict Pull Ups(RG): 17!
Axle DL-Holds(overhand): 95kg x 20/20/20 sec

*Heavy Rack DL's today w/ a belt. Tried the new
IronMind axle that I just bought. Gotta get that grip
ready for Nationals...It's all about the grip strength
baby!!

Rx: Thursday October 14th

Evening Session:
MM Pullparts: 2 x 12
Muscle Snatch(45#): 2 x 5
Ring Push Ups: 2 x 10
Strict Pull Ups: 2 x 5

Floor Press: 135 x 3, 185 x 3, 225 x 3,
245 x 1, 275 x 5/4
CoC#2: 4 singles
Close Grip Floor Press: 245 x 6, 225 x 10,
205 x 10

BB Row: 205 x 10/10/10, rest 45 sec
Hang Power Snatch(from blocks): 40kg x 3,
50kg x 3, 60kg x 3, 70kg x 2, 80kg x F/F
60kg x 10 singles, 50kg x 15 singles

*Doing work in the evening sessions. Pretty
much easin up on training this week. I've been
sick since Monday. Ready to hit it hard next
Monday, about 4 weeks till Nationals...READY
FOR WHATEVER!!

Wednesday:

Thruster-10
Waiter's Lunge half court
Butterfly situp-20

10 Rounds for time

Thursday:

Jump Rope/Double Unders-40
KB Swings(53lb) -20
Push ups-10

10 Rounds for time

Sniper-31.02

Friday:

Day off

Saturday:

Floor Press-3 by 5
DB Flat bench-2 by 12
Iso Row-3 by 15,12,10
50 pullups
Back extension-3 by 10
Face pulls-3 by 10
Rear delt- 2 by 12

WOD:
21-15-9
Burpees
Squat
Situps

Sniper-5.45
Boo-9.38

20 burpees .....

Morning workout:

Speed bench 185lb for 9 sets of 3 reps, 1 rep of 275lb.
Incline DB Palms in: 2 sets of 12 reps @50, 55
DB Rows: 2 sets of 12 reps @ 80lbs
DB Rollbacks: 2 sets of 12 reps @ 25lbs
Triceps extensions: 2 sets of 12 reps
Hammer curls: 2 sets of 12 reps @ 40lb
KB Floor Press: 35lb for 2 sets of 12 reps

Lunch time WOD:

4 lengths of the pool
200m row
overhead med ball hold 3 min
Repeat AMRAP 20 mins
Sniper-3 rounds plus rower....

17 burpees

Rx: Tuesday October 12th

Evening Session:

Snatch Balance: 75 x 3, 95 x 3,
135 x 2/1/F/1, 155 x 1, 175 x F/F/F,
165 x 1, 170 x F/1, 175 x 1, 185 x 1,
195 x 1, 205 x 1, 225 x 1, 235 x F/1

Overhead Squat: 185 x 6, 135 x 10
10ft Wall Ball(20#): 50!

*Thought this was gonna be a bad
night, 3 straight misses with 175 lbs.
I dropped the weight 10 lbs, focused
on my landing & feet position. Got my
mind right & worked my way up to heavier
weight. I ended up hitting 3 PR's that
workout with a final weight of 235 lbs.
Relentless Training!

Rx: Monday October 11th

Late Night Stone Session:

Speed Stone Deadlift: 120@6 x 2,
175@8 x 1, 190@7 x 1
Stone Deadlift: 210@4 x 1, 240@4 x 1

50" Stone Load Medley: 240 x 5, 210 x 7,
190 x 9, 175 x 13 = 34 reps
50" Stone to Shoulder Load: 175 x 1,
190 x F/1

10-50" Stone Load(175#)
For Time: 1:15

*Nothing better than hittin up some stones
for a whole body thrashing! I felt pretty good
even though I haven't hit them since Sniper
relocated way up North. I warmed up w/ some
stone deadlifting, working on fast pulls. 240 stone
felt easier than it has before, I think my training
right now is spot on & I'm not worried about training
too much with the actual implements. Even though
it would make it easier on myself but I think my program
has a lot of carryover benefits to the events. Looking
forward to Nationals, can't wait. BeastMode...Relentless
Training!

Rx: Saturday October 9th

Evening Session:
Strict Pull Ups: 2 x 10
Blob: 6-8 x 10-40 sec-holds
CoC#T,1.5,2: 6-8 x 1-10 singles

BTN Strict Press: 20/30/40/50kg x 3,
60kg x 3/5/6/4, 70kg x 1/1
Strict Press: 70kg x 1, 50kg x 10

Back Squat(low bar): 60kg x 10/10/10/20/
20/10/20/10/20/30, short rest
Walking Lunge: 1 lap around gym
KTE: 60 reps total

*Leg thrashing at the end, hella squats today!
Got a good sweat from all the reps, top it off
with a walking lunge around the fitness floor.
I think it covered around 300-350 ft? 5 weeks
till Strongman Nationals...Ready for whatever!!

Rx: Friday October 8th

Evening Session:
Reverse Hypers: 90/140/190 x 10
42" Box Squat Jumps: 12"@9 x 2 jumps

Front Squat(belt,sleeves): 40/60/80/100kg
x 3, 110kg x 1, 130kg x 1, 140 x F, 140kg
x 1, 150kg x F/F, 100kg x 10(sleeve only)

Back Squat(high bar): 150kg x 3
Hang Power Snatch: 40kg x 5/5, 50kg x 5/5,
Power/Muscle/Hang Po SN: 60kg x 1 each
Muscle Snatch: 60kg x 5 singles
Snatch: 60kg x 2

*Couple of PR's today, front/back squat &
snatches! I feel smaller so wanted to do
more max effort days to get a lil swole. If
feel like it has helped me in getting stronger
than I ever before. Mix intelligently & try new
things & movements. 140kg = 308#, 150kg x 330#.

Rx: Thursday October 7th

Afternoon Session:
CTB Pull Ups: 4 x 5
KB Bottoms Up Press(16kg): 3 x 5
MM Pullparts: 5 x 10

Bench Press: 95 x 5, 135 x 5, 185 x 3,
225 x 1, 275 x 1, 315 x 1, 325 x F
Close Grip Bench: 275 x 3/225 x 10

BB Row: 185 x 8/8, 225 x 5/5, 275 x 2/1,
225 x 8
One Arm DB Push Jerk: 85 x 3, 100 x 3
DB Row: 100 x 15
Triceps Pressdown: 3 x 8
Hammer Curls: 3 x 6-8

Ring Row: 2 x 10
Ring Dips: 2 x 10

Rx: Wednesday October 6th

Afternoon Session:

Speed Deadlift: 110kg@3 x 1, 130kg@3 x 1
Speed DL + Band: 110kg + Lt@3 x 1,
110kg + AV@3 x 1, 130kg + Lt@3 x 1,
130kg + AV@3 x 1
CoC#2: 4-6 singles

Deadlift(no belt): 150kg x 1, 180kg x 1,
200kg x 1/3

Farmer's Walk(100# plates): 60-80ft turns,
120-160ft x 5-6 trips@6 minutes

Bench Press(cold, no warm up): 315 x 1

Double Unders-15 reps
Butterfly Sit ups- 10 reps
Air Squat- 5 reps
Run 1 lap around gym

AMRAP:20 mins

Sniper: 10 rounds

Mid Morning WOD

"Jack"
55lb Dumbbell push press-10 reps
53lb KB Swing-10 reps
24in Box Jump-10 reps

Amrap: 20mins

Sniper 9 Rounds

10 Burpees

Late night
Water polo with staff....

100 meter swim
200 meter row
Amrap in 15 mins

Sniper: 4 rds

Killer workout, havent been in the pool for a long time. It was great eye opener to see how much i can improve on my swimming. 16 lanes total which is way more that i thought i could do. Had the rower on the pool deck. so i would swim 100 m then jump out of the water and row for 200 m. great wod!!!!

9 burpees........

Rx: Tuesday October 5th

Afternoon Session:

"Jack"
10-Push Press(115#)
10-KB Swings(24kg)
10-Box Jumps(24")
AMRAP in 20 min: 9 RDS + 10-PP/10-KB

Sott's Press(PVC): 2 x 20
Snatch Push Press: 115 x 2, 165 x 2, 185 x 2,
229 x 1/4
Power Clean & Push Jerk: 185 x 20 singles
Kipping Pull Ups: 28!

Rx: Monday October 4th

Afternoon Session:
Reverse Hypers: 70 x 10, 120 x 10,
140 x 10, 160 x 10
MM Pullparts: 15/15/15/15
Strict Pull Ups: 8/8/8/8

Deadlift(oly clean): 70/100/110/140/
160/180kg x 3 singles, 190kg x 1
Clean Pull: 110kg x 10 singles
Hang Power Clean(blocks@knee):
70kg x 5 singles, 90kg x 3 singles,
100kg x 3 singles

DB Row: 105 x 5, 125 x 5, 145 x 3,
150 x 2
Close Grip Bench: 225 x 5, 245 x 3,
275 x 2

GHR: 5, AV x 2, 25 x 5/5/5, 15
GHD Sit Ups: 10, 25 x 10/10/10
Wt. Pull Ups: 16kg x 5/5, 24kg x 3/3,
70# x 1/1

Rx: Sunday October 3rd

Evening Session:

100-16ft Wall Ball(20#)
For Time: 7:29

*After hours WOD in the lobby. I think
the target was around 14-16 ft, Chief said
it was 16ft so we'll take his word. The higher
target is hella harder obviously. I was basically
doing wall ball jump squats with a throw to the
target. Lungs were burnin & legs were thrashed
but it was a good active recovery WOD.

Rx: Saturday October 2nd

Afternoon Session:

Reverse Hypers: 50/100/150 x 15

Max Reps Back Squat(high bar): 225 x 30/20
Max Reps Bench Press: 185 x 23/18
2 RDS:

*Lil rep out session today. Had quite the
pump in my upper & lower body. Wanted
to do 40 reps in the squat but wasn't feeling
it. So decided to hit it up again after bench
press. Although it was a short session, it
drained me after it was over.

Rx: Thursday September 30th

Evening Session:

"Barbara"
20-Pull Ups
30-Push Ups
40-Sit Ups
50-Squats
5 RDS with 3 min rest:
2:54 / 3:43 / 4:49 / 4:10 / 3:48

*Tough WOD, sit ups were really tough &
painful. I think I did 10 extra squats on the
3rd RD? Squats felt way better now that hips
were loosened up & more mobile with no
restrictions. Push up game is also dope!

Burpee Challenge Day 5

40-30-20-10
KB Swing 53lbs
Box Jumps 24 in
Butterfly sit-ups
Double Unders

For time: 16:30

Afternoon Session:

Speed Bench 185lb x3 with chains for 9 sets
275x1 no chains, 300 x 3 no chains.
Front raises 3x12 reps
DB Shrugs 75lbs 3x12
Hammer curls 50lb 3x8 reps
Lat Pulldowns 3x12 reps
Face Pulls 3x12 reps

Finally feeling better! Establishing the importance of stretching and proper warm up. Had a busy week, but got the call from BLEE. Was super pumped about the promotion for him I had to go bench. Overall I am figuring out what I need to do to succeed in and out of the weight room. Again Congrats Bro!!! Rep S.P. !!

Rx: Wednesday September 29th

Afternoon Session:
Strict Eagle Loop Pull Ups: 3 x 10
Rolling Thunder: 140 x 5-7 grip-holds

BTN Push Jerk: 20/40/60/80kg x 5,
90/100/110kg x 5, 120kg x F

1-Tire Flip(700#)
3-Muscle Snatch(40kg)
5-Strict Ring Dips
8-KTE
AMRAP in 15 min: 9 RDS

Back Day

Pull ups- a total of 50 reps
Iso Row- 3 sets of 8 reps
Upright row- 3 sets of 8 reps
Reverse curls- 3 sets of 8 reps
Lat Pulldown- 3 sets of 8 reps
Back extensions supersetted with butterfly sit ups
hammer curls 5x5
DB Row- 3 sets of 8 reps 80's

Rx: Monday September 27th

Olympic Lifting Session:
Flexibility/Mobility: Hips, P-Chain, Overhead/
Rack Position

Cleans(power/hang/squat): 40/50/60kg x 4-6 singles,
70kg x 4 singles, 80kg x 3 singles, 90kg x 3 singles
Cleans(squat/hang): 100kg x 2 singles
Cleans: 110kg x 1, 120kg x F/F/1, 275 x F/F/F,
100kg x 5 singles/90kg x 8 singles
Hang Power Cleans: 70kg x 15 singles

GHR: 10/10/10
Overhead Squat: 95 x 5, 145 x 5, 165 x 3, 185 x 3,
205 x 3, 225 x 3, 245 x F/F/1(all PR's)
Reverse Hypers: 90 x 20/20
Flexibility/Mobility: Hips, P-Chain, Overhead/Rack
Position

*Long fuckin day, I was literally at the gym for 4 hours.
I got carried away, I took at least 30 minutes warming
up & stretching to open up my hips & improve my overhead
position. I instantly feel a relief when I stretch my hips & glutes.
My squatting feels more smooth in the bottom without any
restrictions. Still working on my overhead position, we'll see
how it improves this week. I went 60 lbs heavier on my overhead
squat, I owe it all to the stretching & just getting stronger in those
positions. But I'm excited about these new stretches, I think it will
really help all of my lifts & performance. Train hard...Train smart!

Monday Night

Flat Bench: 185x3, 185x3, 185x3, 225x10, 245x4, 275x3, 280x1.
Squat Cleans: 95x3, 135x1, 135x1, 185x1, 185x 1, 185x1, 205x1, 205x1
Back extension: 5 sets of 10 reps
Butterfly Situps: 5 sets of 10 reps
DB Rollbacks: 3 sets of 10 reps
Hammer curls: 3 sets of 10reps
KB Floor Press: 3 sets of 6 reps

10 double unders
5 bar dips
6 rds for completion

Overall I need to develop a program that I can follow on a weekly basic. Im tired of freestyling workouts. I need a structured Program that I can follow. So I will be spending some time coming up with something that works for me.

Rx: Sunday September 26th

Active Recovery:
Flexibility/Mobility: Overhead/Rack Pos.
Hips/P-Chain
Sott's Press(PVC): 3 x 20

Reverse Hypers: 50/100/120/150 x 12
KB Bottoms Up Press: 25 x 5, 35 x 5,
53 x 1/1/1/5
KB Floor Press: 53 x 12/9/6

Standing Abs: 85/90/95 x 10
Band Back Extensions: Lt x 10, Lt/MM x 10,
Lt/2-MM x 10
One Legged Back Ext: 20 each

50-GHD Sit Ups
For Time: 2:12
Strict Ring Dips: 20!

*Adding more flexibility & mobility work to my
sessions. After attending the CrossFit Flex/Mob
Cert this weekend, the light bulb went on. I'm limiting
my potential by not fully addressing my flexibility &
mobility issues. It's like trying to drive a car with your
brakes on, same thing when deadlifting or pressing.
I'm wasting so much energy getting into proper positions
because of this. Shoulder & hip flexibility is a must for
every lifter & athlete. Just setting aside 10 minutes prior
workout & after can do wonders to your performance. If
you wanna continue to set new PR's then I suggest that you
invest some attentive detail to these issues. Train hard...
Train Smart! - B Lee

Rx: Friday September 24th

Evening Session:
Reverse Hypers: 20/40/50/60kg x 12
Standing Abs: 85 x 8/8/8
GHR: 5/5/5

Back Squat(low bar): 135 x 5/5/5,
185 x 2/2/2, 225 x 2/2/2 (no belt)
275 x 2/2/2, 315 x 2/2/2,
335@8 x 2, 60 second rest,
365 x 1/1/1, 60 second rest

3-42" Box Squat Jumps(18")
8-GHD Sit Ups
7 RDS for time: 6:18

21-15-9 reps
Snatch Grip Waiter's Lunge
Sott's Press
Kossack Squats
For Time: 8:28 (used empty bar)

*Got carried away when I was squatting. Some
Big fat sloppy dude was trying to tell me how to
squat, he said look up because I could hurt my
back. Yeah my back is killing me...I have a back
of steel like Diesel Weasel. That last WOD I did
crushed me, the Sott's Press is no joke. Other
than that, thanks to the fat dude with no idea what
he was talking about. He inspired me to go for it
in the squats.

Rx: Thursday September 23rd

Evening Session:

10-Fat Grip Strict Pull Ups
10-Ring Push Ups
3 RDS

Overhead Press: 95@6 x 3,
135 x 3, 140 x 3, 155 x 3, 160 x 3,
165 x 2
Fat Grip Close Grip Floor Press:
225 x 5/8/9

Strict Ring Dips: 5/5/5/5
Strict HSPU: 5/5/5/5

21-15-9 reps
Pull Ups
Ring Dips
For Time: 4:58

Wednesday:

Fran-
21-15-9 Thruster/ Pullups for time: 5:19

Did this workout right after doing conditioning with the certification class.

Thursday:

5-Burpees
10- Air squats
15- butterfly sit ups
1 lap around track
AMRAP 15 mins
7 RDS.......

Trying to improve everyday, next week will be better because i am starting a new template. Change is always good!!!

Rx: Tuesday September 21st

Olympic Lifting Session:
42" Box Squat Jumps: 18"@6 x 2,
12"@6 x 2

Snatch: 135/140/145/150/155 x 2,
160/165/170/175/180 x 1,
185-F/185/190/195/200-F/200-F x 1

Front Squats: 185 x 3/3, 205@7 x 3,
30 second rest
KB Swings(AS): 80@5 x 12, 30 second rest

DB Side Bends: 100 x 5, 115 x 5
DB Suitcase DL-Holds: 150 x 45/45 seconds

*PR in the Snatch with 195 lbs, it felt spot on & legit with
no press out. Tried for 200 lbs twice but kinda rushed it.
I think I could get it next time around. 80 lb KB is fuckin
heavy, did short intervals with it...heavy shit!!

Monday

Mid Day WOD:
20- Kettlebell swings @ 53lbs
10- Air squats
10- Butterfly sit ups
AMRAP in 15 minutes
8 Rounds

Night Session:
54321.....
Strict Press@135
Deadlift @315
For time: 4:26 seconds

405lb x 5 rep deadlift, felt so heavy......

Followed By:
Back extensions- 10 reps
Waiters Lunge-3 sets of 6 reps each leg

Followed by:
Decline sit ups-10 reps
Box Jumps-10 reps @24ins
3 rds

Overall working on my weaknesses, killed my core today!!! Just getting it in. Putting in that unseen work will make you get seen in the end!

Rx: Monday September 20th

Afternoon Session:

Speed Deadlifts: 130kg@8 x 1
Grip Training: Blob/CoC#T,1.5 x 4-6 sets

5-4-3-2-1 reps
Rack Deadlift(405/455#)
Push Press(90kg)
For Completion:

Rack DL(below knee): 495 x 10(belt)
BTN Push Press: 100kg x 3, 60kg x 15

Towel Sled Pushing(20kg): ~80ft x 4 trips,
~120ft x 2 trips, rest 20-30 seconds

1 hour later, Active Recovery:

20-10ft Wall Ball(20#)
20-Sit Ups
20-Pull Ups
20-Ring Push Ups
3 RDS

KB Turkish Get Ups: 16kg x 3 each, 24kg x 3 each

*Legit strength WOD to start off the week! Push press got heavy,
I could only do triples & doubles. On the last 2 RDS, I went up to
455 lbs on the Deadlift. After the WOD, threw on 5 plates & 10
repped with a belt on...BeastMode, let them know!! Did a heavy
triple with 100kg in BTN Push Press & finished off the legs with
my favorite, towel sled pushing. Hour later hit up McVeigh for
some assistance work & more conditioning.

Rx: Sunday September 19th

Active Recovery, P-Chain:
Reverse Hypers: 10-40kg@4-6 x 12 reps

20-KB Swings RS(70#)
10-GHD Sit Ups
6 RDS

Snatch Grip Waiters Lunge: 20kg x 20,
30kg x 20, 40kg x 20, 20kg x 40

DB Side Bends: 75 x 5, 90 x 5, 105 x 5
One Legged Back Extension: 21/15/9

KB Windmills: 16kg x 5/10 each

5-Bench Press 185lb
7-Kettlebell Sumo deadlift high pull 64lbs
9-Knees to Elbows

AMRAP=15mins
8 rds with bench and kb SDHP, didnt make KTE to finish 9 rds.

Followed by:
10-Butterfly sit ups
10-backextensions
5 rds



Called the co-founder of SniperPerformance BLEE and asked him to brainstorm a grueling WOD for me. And always with success he broke me off with this WOD. It was a great RX, Thanks again. I think if I had the vibram shoes I could have done better. haha jk

Rx: Friday September 17th

Evening Session:
Speed Bench + MM Bands: 135@10 x 3,
185 x 1, 225 x 1, 245 x 1, 255 x 1
Mini Band Pullparts: 4 x 15

100-Burpees
For Time: 5:01

*Took the Sniper challenge & celebrated my
life with 100 Burpees!! It was tough but fun,
I was shootin for sub 5 min but was very close.
Next time under 5 minutes, special thanks to
Genti's I-Phone skillz recording the Massacre!

Rx: Thursday September 16th

Afternoon Session:

8-Back Squat(225#)
6-Strict Ring Dips
4-Front Squat(225#)
2-Tire Flips(700#)
5 RDS for Completion:

21-15-9 reps
One Legged Back Ext
Hip Extension

*Legit strength WOD today, pure
BeastMode on my B-Day!

Rx: Wednesday September 15th

Afternoon Session:

5-Pistols(L/R)
10-KTE
15-Push Ups
AMRAP in 20 minutes: 12 RDS

Rx: Tuesday September 14th

Olympic Lifting Session:
42" Box Squat Jumps: 18"@6 x 2 jumps,
12"@6 x 2 jumps

Power/Hang/Squat Clean & PP/PJ:
95/135/165/185 x 3-5 singles
Power/Squat Clean & Push Jerk:
205 x 5, 225 x 3, 245 x 1(CJ)
Clean & Push Press: 225 x 1

21-15-9 reps
Decline Sit Ups
Back Extensions

Pistols(L/R): 3 x 5

2 Hours Later...

10-Strict Pull Ups(RG)
10-Ring Push Ups
3 RDS

KB Bottoms Up Press: 16kg x 5/5,
24kg x 3/3/3 each arm

BB Row: 135 x 5, 185 x 5, 225 x 5/5,
245 x 5, 275 x 2
2-Way MM Pullparts: 3 x 20 each
Close Grip Bench: 135 x 5, 225 x 5/5,
245 x 5, 275 x 3-7(dumbass spotted me
w/ his hands on the bar)
DB Floor Press: 85 x 12!

*Had to let McVeigh know who's legit!!
Worked on clean & jerks up to a
heavy single with 245 lbs. The CrossFit
class was waiting for us to get done, they
didn't know what hit them. They should of
hired me a long time ago, oh well. Got some
chicken teriyaki with Matt, then later went back
to finish up with upper back work & pressing.
Getting ready for Nationals in 2 months!!

Rx: Monday September 13th

Afternoon Session:

10-Deadlifts(100kg)
10-Burpees
AMRAP in 10 minutes: 7 RDS + 6-DL

Deadlift: 310 x 1/1/1, 354 x 1/1/1, 376 x 1/1/1,
398 x 9-10?(rep out method, no touch & go)
420 x 1, 442 x F

McVeigh Session:

10-KB Sumo DLHP(24kg)
10-KB Swings(24kg)
AMRAP in 8 minutes: 8 RDS

Chin Over the 2nd Bar Pull Ups: 4 x 5, 30 second rest

*Tough met-con with DL's & burpees to get the
juices flowin. Decided to go heavy after
the AMRAP, had 180kg on the bar & decided
to rep it out with no touch & go. I had around 9-10
reps but wasn't sure. Went to McVeigh gym shortly
after to train with a cute lil boo I met recently. Finished
up with a KB met-con with the 24kg bell. Tried the
2010 CrossFit Games Champion pull up style with
the chin over the 2nd bar, hella explosive shit!!
Nice icing on the cake for the day!

Monday the 13th

Back Squat:
195lb x 20reps
225x 2 reps
245x1 rep
275x 1 rep
315x 1 rep
320x1 rep

Rack Dead (right below knee cap)
225x3
315x3
365x2
405x3
425x1

Strict Press:
95x 3
135x3
145x3

Back extensions:
3 sets of 10 reps

Skill work:
Double unders practiced for about 5 mins

Met Con:
50 burpees for time 3.09

Trying to put work in, had a busy day, didnt get to eat much but still gotta do work! NO EXCUSES!!!!

Bench Day

Warm up
135lb with chains for 5 reps
repeated twice.

185lb with chains for 3 reps
225lb with chains for 1 rep
245lb with chains for 1 rep
275lb with chains for 2 rep
315lb with chains for 1 rep failed*
275lb with chains for 2 rep
225lb with chains for 8 rep

Incline Bench
worked up to a max of 255lb.

KB Bottoms up presses
3 sets of 6 reps @50lbs
3 sets of 10 reps of pushups

DB Rollbacks
3 sets of 10 reps 30,35,40lbs

Dips:
3 sets max reps 12,10,6

Met Con
50 Single unders
5 pull ups
10 air squats
5 rounds

6.19

Rx: Saturday September 11th

Evening Session:

50-Strict Ring Dips
50-Pull Ups
50-Burpees
For Time: 10:57

Rx: Friday September 10th

Evening Session:
Reverse Hypers: 20 x 15, 40 x 15/15
KB Swings(RS): 24kg x 20, 32kg x 20/20

Back Squat(high bar): 45/95/135/185/225 x 3,
275 x 20!
315 x 2/2/2/2, 60 second rest

KB Bottoms Up Press: 16kg x 5/5, 24kg x 3/3
Overhead Strict Press: 95 x 3/3/3/3, 30 second rest
135 x 3/3/3/5, 60 second rest
Close Grip Bench: 185 x 5, 205@6 x 5, 60 second rest

MM Pullparts: 5-7 x 10 reps
CoC#1.5: 8-10 singles
DB Row: 110 x 20!

*Starting the 20 rep squat sessions again. I was going to
use 245 lbs today but decided to use 275 lbs to "let some
people know", sometimes you have to do that to make a
statement in the weight room. It was hard, last 5 reps were
breaking down but you gotta BeastMode sometimes.
Finished off the session with some strict press & close grip
along with some assistance work & rehab. 9 weeks till NAS
Nationals!!

Rx: Thursday September 9th

Afternoon Session:
Power Clean & Push Jerk: 40kg x 5 singles,
60kg x 5 singles, 70kg x 5 singles, 80kg x 3 singles,
90kg x 20 singles, 100kg x 2 singles, 110kg x Failures!

Thursday RX

"Strength Works"
2 laps around basketball court
2 sets of 10 reps of air squats and pushups.

WOD
10 situps
8 Lunges each leg
6 Burpees
AMRAP in 15 mins

Followed by
Jump Rope 5 mins double unders, single unders, single leg...

Did the WOD with the class today, assisted with form and encouraged my clients
I believe we totaled 8 rounds today. Still working on technique, but is getting better.

Rx: Wednesday September 8th

Active Recovery:

5-Pull Ups
10-Push Ups
15-Squats
15 RDS for time: 12:30(15-16? RDS)

GHD Sit Ups: 25

Wednesday 9-8-10

Warm up:
Jump Rope
Pushups
10mins

Workout:
Box Squats: 135x5, 185x5, 225x5 with chains, 225x5 with chains, 245x5 with chains, 275x5 with chains, 315x3 with chains, 335x2 with chains, 365x1 with chains.

Deadlifts:
225x5, 225x5, 315x5, 315x5 Sumo, 405x 5 sets of 1 rep sumo/conv.

Trying to get my strength back up. Felt pretty well today.

Rx: Tuesday September 7th

Late Afternoon Session:
Landmine Russian Twists: 3 x 20
AV Band Good Mornings: 3 x 20
GHD Sit Ups: 3 x 10
KB Swings(RS): 70@3 x 10
GHR: 4 x 5

Speed Deadlift: 130kg@6 x 1,
110kg + AV Band@3 x 1,
130kg + AV Band@3 x 1
Deadlift: 170kg x 1, 200kg x 1,
220kg x F/F/200kg x 1/170kg x 1/1/1

42" Box Squat Jumps: 18"@5 x 2 jumps,
12"@5 x 2 jumps

Snatch Grip Deadlifts: 40kg x 1/1/1,
70kg x 1/1/1, 80kg x 1/1/1, 110kg x 1/1/1/1/1
High Hang Snatch: 40kg x 1/1/1, 50kg x 1/1,
60kg x 1
Hang Snatch(mid thigh): 40kg x 1/1/1, 50kg x 1/1,
60kg x 1
Snatch: 40kg x 1/1/1, 50kg x 1/1, 60kg x 1/1/1,
60kg + 10# x 1, 70kg x 7 singles

KB Swings(RS): 80@10 x 10, 20 second rest
KB Clean & Jerk: 80 x 1 each arm

Rx: Monday September 6th

Afternoon Session:
KB Floor Press: 40 x 5, 50 x 5, 60 x 5
CTB Strict Pull Ups: 5 x 5

Speed Bench + MM Bands: 135@9 x 3,
185 x 1, 225 x 1, 250 x F
CoC#1.5: 10 singles
BB Row: 135 x 5, 185 x 5, 225 x 5/5/5

DB Floor Press: 80 x 18!
MM Pullparts: 10 x 10
DB Row: 150 x 2/2/2/3
Hammer Curls: 50 x 8, 60 x 3

BTN Push Press: 95 x 5, 145 x 5, 195 x 3,
215 x 3, 235 x 3, 245 x 1

5-Muscle Snatch(95#)
7-Overhead Squat(95#)
9-Ring Dips
5 RDS for Time: 8:07

Rope Climbs: 20/15/10ft
CTB Butterfly Pull Ups: 50 total
KB Bottoms Up Press: 16kg x 3/3, 24kg x 1/1

Rx: Saturday September 4th

Active Recovery:
Reverse Hyper: 50 x 15/15/15, 20 x 15
Single Leg Back Extension: 3 x 10 each
Single Leg Good Mornings: 45@3 x 10 each

Deadlift Deficit(mid stance): 135 x 20/20/20
Snatch Grip Waiter's Lunge: 45 x 20/20/20

DB Suitcase DL-Holds: 100 x 40 sec, 115 x 30 sec,
130 x 30 sec, 150 x 35 sec
GHD Oblique Sit Ups: 10 each
GHD Sit Ups: 20

KB Swings(RS): 24 kg x 20/20, 32kg x 20/50!
Pistols(L/R): 3 x 5 each

Rx: Friday September 3rd

Afternoon Session:
Squat Cleans: 95/125/145/175/195 x 3,
205 x 1/1/1, 225 x 1/1/1, 235 x 1/F/1/1,
245 x 1/1/1, 255 x 1/1/1, 265 x F/F/F
Clean Pulls: 265 x 3/3/3

3-Power Cleans(175#)
6-GHR
9-Pistols(L/R)
4 RDS

Rx: Thursday September 2nd

Evening Session:
Back Squat(low bar): 45 x 10, 135 x 10,
185 x 5/235 x 5/285 x 5, 30 second rest
KB Bottoms Up Press: 30 x 3/3, 40 x 3/3

Split Jerk(kg/#): 40/88 x 1/1, 60/132 x 1/1,
80/176 x 1, 90/198 x 1, 100/220 x 1,
110/242 x 1, 120/264 x 1, 130/286 x 1,
140/308 x F, 296 x F/F

5-Strict Pull Ups
5-DB Thrusters(50#)
5-Burpees
6 RDS for Time: 6:55

*New PR with a 130 kg/286 lb Split Jerk! Tried
for 308 & 296 but just too heavy. Warmed up my
jerk with some back squats to get the T going up.
I've been having success when hitting squats then
pressing after wards. Topped off the session with a
CrossFit Football WOD, originally it was supposed
to be 9 RDS but the thrusters were heavy & I pussed
out. Kinda mad at myself for that but next time never
again!!

Rx: Tuesday August 31st

Evening Session:
Standing Abs: 3 x 10-20
Pullparts: 3 x 15
Face Pulls: 3 x 12

Rack Deadlift(@ knee): 135 x 5, 225 x 5, 315 x 5,
365 x 3, 405@5 x 3, 455@4 x 2, 495 x 1/1
Back Squat(high bar): 135 x 5, 185 x 5, 225 x 30!

2-Box Jumps(42")
4-CTB Pull Ups
6-Clapping Push Ups
10 RDS for time: 8:06

Back Extension: 50 total
Decline Sit Ups: 50 total

Rx: Monday August 30th

Evening Session:
Power Clean/Hang Clean/CJ: 40/50/60/70/80kg

Power Clean & Jerk:
On the minute, every minute for 15 minutes:
90kg x 15 singles (on the 15th minute: 90kg x 5)
GHR: 20

One Arm DB Push Press: 90 x 3/3, 100 x 2/1/1/1,
120 x F(L)/1(R), F(L)/1(R)
DB Row: 120 x 12
DB Suitcase DL-Holds: 150 x 30/30/30 seconds each

Close Grip Bench: 135 x 5, 185 x 5, 205 x 5, 225 x 5,
245 x 5, 205 x 12
Hang Power Clean: 135 x 5/5/5

Sniper Rx:
Speed Bench: 185@9 x 3, 275 x 3, 300 x 1/1
Seated Row: 4 x 10 reps
DB Lateral Raises/Hammer Curls: 3 x 10 reps

DB Shrugs: 3 x 8-10 reps
Face pulls/Rope Abs: 3 x 12 reps

Rx: Saturday August 28th

Evening Session:
Front Squats: 20/40/60/80kg x 5,
90/100/110kg x 5, 120kg x 4/2/2, 10 second rest
GHR: 8/8/8

"Coe"

10-Thrusters(95#)
10-Ring Push Ups
10 RDS for time: 16:28

*This one sucked, hella fatigued. Quads were fried
& I was having issues with my rack position flexibility.
Thrusters are the ultimate truth.

Rx: Wednesday August 25th

Evening Session:

"McGhee"
5-Deadlifts(275#)
13-Push Ups
9-Box Jumps(24")
AMRAP in 30 min: 20 RDS @28:05

Power Snatch: 135@5 x 3
3-Way Ab Wheel: 3 x 21

Hang Power Snatch: 95 x 5/5/10/10(no drops or regrip)
BTN Snatch Press: 45@3 x 20

*Did a CrossFit Hero WOD...fuckin shitty!! Deadlifts
got heavy, box jumps smoked me & push ups were
all day. My goal was to do more than 15-18 RDS & then
decided to reach 20 RDS. Next time my goal is 22-24 RDS,
possible 25 RDS. Worked on some snatches...worked on
keeping the bar off the ground by no regripping & no dropping.
Just rested on my hips & secured the hook grip. Its a good
mental strength developer.

Rx: Tuesday August 24th

Evening Session:
Squat Cleans: 40/50/60/70/80 kg x 1-3 singles,
90/100/110kg x 1, 120kg x F/F/1, 120kg + 10# x F/F/F/F,
100 kg x 5 singles, 90 kg x 5-6 singles, 80 kg x 10 singles

Hang Power Cleans: 80 kg x 5 singles

*Got new kilogram bumpers at the gym, hella gay but
they are brand new. I ended up hitting 110 & 120 kg squat
clean which is 242 lbs & 264 lbs. I attempted 274 lbs 4 times
but couldn't get my elbows high enough. I caught them in
squat positions but I'm too beefcake. I think I'm losing
some of my flexibility...I did a bench press workout the day
before so I was a little tight up there.

Rx: Monday August 23rd

Evening Session:
Speed Bench + MM Bands: 135@9 x 3,
185 x 1, 225 x 1, 250 x 1
CTB Strict Pull Ups: 5 x 5
KB Bottoms Up Press: 50@5 x 3 each

DB Floor Press: 75 x 18!
DB Row: 130 x 8
DB Suitcase DL-Holds: 100 x 30 sec,
130 x 30/30 sec
Hammer Curls: 50 x 10

*Speed benching with Tre, always a good
session with 3 Bills. Gotta do more KB
bottoms up pressing to work on the stability,
it helps my pressing with the barbells.