Rx: Sunday February 28th

Active Recovery:
12ft Wall Ball(15#): 25/25/25/10/10/5, rest 15-60 sec
Burpees: 25/25

Short Run to Mall & back

Rx: Saturday February 27th

KB Floor Press: 20 x 15, 30 x 12, 40 x 10
Incline Press: 95 x 5, 135 x 3, 155 x 3, 185 x 1,
205 x 1, 225 x 1

KB Swings(70#): 5/5/5/5
Snatch Grip Deadlift:90kg x 1, 110kg x 1, 140kg x 1,
160kg x F/F/1
46" Box Jumps(broad): 5

Single Leg Reverse Hypers: 30 x 15/15/15
Wt Ring Dips/Pull Ups(20#vest): 2 x 5/5, 2 x 6/6
Ring Dips/Clapping Pull Ups: 2 x 7/7

Rx: Friday February 26th

Active Recovery:
5-Chin Ups
20-Back/Hip-Back Ext
8-DB Side Bends(65#)
4 RDS

Evening Session:
1-Mile Run
KB Swings: 70 x 5/5, 80 x 5/5/5

Speed Box Squats: 185@10 x 2, 275 x 1, 315 x 1
Thruster: 155@5 x 1, 175 x 1, 185 x 1

42" Box Jumps(broad): 3/3/3
18" Step Up Jumps: 5/5
42" Box Squat Jumps: 10!

Single Leg Reverse Hyper: 30 x 12/12/12
KB Bottoms Up Press: 25 x 15, 35 x 10
Wt Ab Wheel(20#Vest): 15/15
Wt AbMat Sit Ups: 25 x 10, 44 x 15

21-15-9 reps
KB Bottoms Up Press(8kg-seated on ground)
Burpees

*Box squats felt light and explosive, my knee is
getting better. First time going heavy with the
thruster, frickin difficult! Box jumps are coming
back, on my way to hittin the 50" again! Sniper with
the new mile time with 6:45, cardio king is back!

Rx: Thursday February 25th

Active Recovery:
One Arm KB Swings(25#): 10 x 10 each
Hip Extension: BW x 20/20
1.5-Mile Run/Incline Walk
Hip Extension: BW x 40
One Arm KB Swings(35#): 5 x 10 each

Evening Session:
Skillwork:
HSPU

GHR: BW x 5/5/5

2-Stone Load(190#)
4-HSPU
8-Wall Ball(20#)
AMRAP in 10 min: 7 RDS

50" Stone Load: 210@10 x 1 rep, rest 1-3 minutes

50" Stone Load Relay(190#)
AMRAP in 7 min: 18 reps(Rotated w/ Sniper-210#stone)

*My boy Sniper is BAAAAAAAAACK!!!!

Benji Rx: Wednesday February 24th

Afternoon Session:
HSPU: 15/6/5/5/4/5

40-Pull Ups
40-Front Squats(155#)from ground
40-Burpees
For Time: 11:07

Early Evening Session:
Speed Bench: 160@9 x 3, 245 x 1, 275 x 1
Standing Abs: 85 x 10/10/10/10
Speed Deadlift: 275@8 x 1, 345 x 1, 365 x 1

DB Row: 100 x 8, 125 x 5, 150 x 3
DB Side Bends: 75 x 5, 100 x 5, 125 x 3
Back Extension: BW x 20, 45 x 20
KTE: 12/12/12

*Busy day for me, front squats were cleaned from the ground
and got really tough to keep the rack position. Bench &
Deadlift felt fast on speed day, so that's good. HSPU are
getting a little easier every time I do them. I used the standard
for the NW sectionals again w/ the AbMat & 2 plates.

Benji Rx: Tuesday February 23rd

Skillwork:
HSPU

10-Push Jerk(135#)
15-Ring Dips
20-Air Squats
AMRAP in 10 minutes: 3 RDS + 10-PJ/10-R Dips

Kipping Pull Ups: 20!
Muscle Ups: 5/5/5/5
Chest-To-Bar Pull Ups: 18!

*Used BTN Push Jerk for the most part, too many reps for
that AMRAP. Next time lower reps for that weight.

Rx: Monday February 22nd

Warm Up:
KB Step Ups/RDL(35#s)
42" Box Squat Jumps: 5/5/5
Double Unders
Standing Abs: 90 x 8/8/8/8/8
Hip/Back Extension: 25 x 15/10/10

Cam-Bar Box Squat: 225 x 1, 275 x 1, 315 x 1,
335 x 1, 365 x 1, 385 x 1
Speed Overhead Press: 95@6 x 3, 135 x 2

3-Chest-To-Bar Pull Ups
5-Clapping Push Ups
7-Jump Squats
10 RDS

KB Swings(70#): 8/8/8/8/8, rest 30 seconds

*Established a new PR in the cambered bar box squat. The
"Cam-Bar" changes the leverage placing the weight closing
to your center of gravity. It works your core harder and helps
relieve shoulder stress when using a straight bar on daily basis.

Sniper Performance Exercise Index:

Squat Exercises:
Box Squat, back squat, front squat, zercher squat, Overhead squat,
Good Mornings, Thruster, Clean & Jerk, Band/Chain Box Squats

Tire flip, Log Clean & Press, Axle Clean & Press

Deadlift Exercises:
Deadlift, Sumo Deadlift, Rack Deadlift, Snatch grip DL, Snatch,
Sumo DL High Pull, Band/Chain DL

Axle Deadlift, Atlas Stones, Farmer's Walk

Press Exercises:
Overhead Press, Push Press, Push Jerk, Split Jerk, Rack Press,
BTN Press/PP/PJ, One Arm Press/PP/PJ

Axle Press, Log Press, Stone Press, Keg Press

Bench Exercises:
Bench Press, Incline Press, Close Grip Bench, Reverse Band Bench,
Rack Bench, Board Press, Band/Chain Bench, Floor Press,

Axle Bench, Log Bench

Rx: Sunday February 21st

Handstand Push Ups
Max Reps in 5 min: 35 (+10 after 5 min)

Chest to Bar Pull Ups: 5/5/5/5/10
Ring Dips: 5/5/5/5/10

KB Bottoms Ups Press(12kg): 15 each

*Used the NW sectionals standard for HSPU, with
2 iron 45# plates & an AbMat in between them. It
shortens the range a bit. I repped out 20 fairly easy, but
after it was hard recover from them. Next time pace it, so
I can recover better. Ring dips feel good on the shoulder, range of
motion is getting better with them.

Rx: Friday February 19th

750 M Row(5)

Single Leg Rehab:
KB Step Ups/RDL(35#s)
Single Leg Unders

Box Squats: 185@10 x 2, 225 x 1, 275 x 1, 295 x 1
Speed Deadlift: 275@6 x 1, 308 x 1, 352 x 1
Box Good Mornings: 135 x 5/5/15
Good Mornings: 185 x 5/8, 205 x 8
Standing Abs: 90 x 8/8/8/8/8

120ft-Farmer's Walk(100#s)
20-Hip/Back Extension
4 RDS

Farmer's Walk(100#s): 240ft(1 drop@180ft)
Farmer's Holds(100#s): 2 x 30-60 seconds

10-Eagle Sit Ups
10-Burpees
5 RDS

Rx: Wednesday February 17th

Active Recovery:
Single Leg Reverse Hypers(25-35#)-12 each leg
Prowler Sprint(50#)-120 ft
KB Swings(35#)-20
Hip Extension-20
5 RDS

3-Way Ab Wheel(20#Vest): 12/12/12
Ab Wheel(20#Vest): 20
Eagle Sit Ups: 20

350 M Run w/ 20# Vest
350 M Run w/o

Evening Session:
Overhead Squat: 75 x 10, 95 x 10, 115 x 5,
135 x 5, 155 x 3, 175 x 3, 185 x 4

5-Log Clean & Press(140#)
5-Muscle Ups
5 RDS For Time: 13:20

50-Burpees
For Time(Pace/Rest): 3:47

*Hit the Prowler this afternoon, I need to hit this more
often. Reverse Hyper is the truth for recovery & strength.
First time hitting a heavy overhead squat, getting comfortable
with the overhead position. I missed the log press, it needs to be
hit at least once a week. Kicks the crap out of your core & stability.
Muscle ups are are still hard but getting more efficient in it.

Rx: Tuesday February 16th

Warm Up:
Chest-To-Bar Pull Ups(strict): 5/5/5/5/5

Speed Bench + Fat Grip: 190@9 x 3, 245 x 1, 275 x 1
Overhead Press: 95 x 3, 115 x 3, 135 x 7

Wt. Pull Ups: 25 x 8/8/8
DB Shrugs: 100 x 8/8, 120 x 6
KB Floor Press(35#): 25 each

1000 M Row(3)

Rx: Monday February 15th

Front Squat: 185 x 1, 225 x 1, 245 x 1, 275 x 1,
285 x 1, 295 x F
Rack Zercher Squat: 225 x 10, 245 x 5, 265 x 5

Standing Abs: 90 x 8/8/8/8
DB Side Bends: 80 x 5, 100 x 5, 120 x 5

100-Single Unders
10-Wall Ball(15#)
5 RDS(12ft Target)

500 M Row(3)

*Established new PR on the front squat. Zercher squat
felt good but tough on the core and arms.

Benji Rx: Sunday February 14th

Single Leg Work:
KB Step Ups/RDL(35#): 2-4 x 6 reps each
Single Leg Unders

1-2-3-4-5-6-7-8-9-10 reps
Clean & Jerk(135#)
1 RD after each CJ
4-Pull Ups(strict)
8-Push Ups
12-Step Ups

For Completion: 26:50

Single Leg Reverse Hypers: Red x 10/10/10/10/10
Back Extension: Lt x 15/15/15, BW x 20

Ring Dips: 5/5/5/5
Skill Work:
Chest-To-Bar Pull Ups
Ring Skills

Benji Rx: Saturday February 13th

Evening Session:
KB Clean & Press(bottoms up): 8kg/12kg@10-12 x 5 reps each

*Was bored at the crib and decided to work on
my KB game. Left side is so unstable, I'm gonna
do these more often to fix this.

Rx: Friday February 12th

Dynamic Warm Up:
Double Unders/Run/Bear Crawl/Lunge

Speed Box Squats + Lt. Bands: 185@10 x 2-3,
225 x 1, 275 x 1
Speed Deadlifts: 274@6 x 1, 352 x 1, 396 x 1

Standing Abs: 85 x 8, 90 x 8/8/8
Wt. Knee Jumps(Squat): 40 x 5/5/5

20-Hip/Back Ext
10-Knee Jumps
3 RDS

One Arm DB Fun:
Suitcase DL Hold: 150 x 30 seconds
Row: 150 x 3, 100 x 20
Push Press/Push Jerk: 100 x 1/1
Power Snatch: 100 x 1
Hang Power Snatch: 70 x 1, 80 x 1, 90 x 1

*Working on increasing my hip & hamstring power again.
Feeling more explosive with the squats & deads. My core needs
to get more stronger to handle big weight again.

Benji Rx: Thursday February 11th

Active Recovery:
100-Burpee Pull Ups
For Time: 14:11

*Sucked, tough on the hands and lungs!
We'll do them again soon.

Rx: Wednesday February 10th

Warm Up:
Pull Ups: 7/7/7/7/7
Single/Double Unders
CoC#T

Speed Bench: 175@9 x 3, 245 x 1, 275 x 1
Speed Overhead Press: 95@6 x 3, 115 x 1

Wt. Pull Ups: 60 x 5/4/3, rest 2 minutes
KB Floor Press(35#): 25 reps each
HSPU: 4/3/3/3/3/2 + 1, rest 30-60 seconds

Evening Session:
Reverse Hyperextension: Red x 10/10/10/10

20-Pull Ups
20-Ring Dips
2 RDS
10-Sit Ups
10-KTE
2 RDS for time: 9:47

5-Wall Ball(20#)
5-Burpees
5 RDS

Run on my street: ~5 min
100-Eagle Sit Ups: 4:52

Benji Rx: Monday February 8th

Warm Up:
Reverse Hyperextension: Red x 20/20/20, 2xRed x 10/10/10
Skill Work:
Butterfly Pull ups

Good Mornings: 95 x 8, 145 x 5, 165 x 5, 185 x 5, 215 x 3,
235 x 1, 255 x 1, 275 x 1/1, 225 x 5
Reverse Hyperextension: Red@6 x 10, 2xRed@2 x 8

Ring Dip Holds: 60 sec/60 sec
GHR: 8, Red x 5/5, 15
Muscle Ups: 7/4/4, 2/3/1/1

Run: 300 M, 200 M

*Established new PR for the good mornings. Getting
back on a Westside cycle to get the deads & squats up
again. Alot of work to do, weak hamstrings, lower back & that
power I had. Did 7 muscle ups in a row, its hard to keep the
false grip when fatigued. I need to get stronger on the GHR, I use
to hit these religiously & they paid off. The reverse hypers are gonna
help alot, excited to see how much it will benefit the P-Chain!

Benji Rx: Sunday February 7th

Rehab Session:
BB Step Ups(18"): 65 x 6, 85 x 6, 115 x 6
Standing Obliques: 3 x 10
Standing Abs: 85@4 x 10

One Legged RDL(DB's): 30 x 8, 45 x 8, 60 x 6
Suitcase DL: 100/125/150 x 30 seconds each
Air Box Squats: 6 x 5

Back Extensions: 50
Pistols: 12 each leg
Burpee Pull Ups: 20/15/10/5, rest 15-30 seconds

*Working on getting my left knee stronger and
hamstring strength as well. Working
on the single side of the body can be good for
improving on imbalances that have occurred, especially
for athletes that run and jump alot.

Benji Rx: Saturday February 6th

KB Bottoms Up Press: 20 x 8, 30 x 8, 35 x 5,
40 x 3, 50 x 1(R)/F(L), 1(R)/1(L)
Push Jerk: 135 x 1, 155 x 1, 185 x 1, 205 x 1,
225 x 1, 245 x F

Clean & Jerk(split): 60kg@10 x 1,
70kg@5 x 1, 80kg@5 x 1

Clean High Pull: 80kg@3 x 5

*Haven't hit a heavy push jerk in awhile,
missed my previous PR of 245#. Worked on
clean & jerks and split jerks. Need to work
on technique when splitting.

Benji Rx: Friday February 5th

Skillwork:
Double Unders

Speed Deadlift: 130kg@9 x 1, 160kg x 1/1/1,
402 x 1
KB Swings RS(70#): 20/20/20/20
42" Box Squat Jumps: 18" x 5, 12" x 5, Broad x 5

DB Row: 100 x 5, 125 x 5, 150 x 2/2

20-Back/Hip Extension
20-Burpees
3 RDS

*Started on Westside routine again, established
a new DL max. Not too good with a hard slow 402 lbs.
Alot to work on, hamstrings, lowerback & power with the
legs.

Benji Rx: Wednesday February 3rd

Active Recovery:
Clean & Jerk(110#)
Overhead Squat(45#)
One Arm DB Snatch(75#)
Double Unders
5 RDS

Evening Session:
50" Stone Load: 180/190/210/235 x F/F/1

3-Stone Load(190#)
8-Burpee Pull Ups
5 RDS for time: 11:16

Reverse Hyperextension: Red Band x 15/15/15

Benji Rx: Tuesday February 2nd

Warm Up:
250 M Row(10): :50/:48/:51, rest 2-4 minutes

Speed Bench: 160@3 x 3, 175@3 x 3, 190@3 x 3,
245 x 1, 275 x 1
Speed Overhead Press: 95@2 x 3, 105@2 x 3, 115@2 x 3

Strict Pull Ups(mixed grip): 8/8/8/6+2
DB Shrugs: 100 x 8, 110 x 8, 120 x 6, 65 x 20

Monday Feb 1st

Fran
21-15-9
Thruster/Pull ups
For time:Sniper- 5:34

Improved a lot of my thruster and completed 21 pull ups in a row (PR).

Benji Rx: Monday February 1st

Active Recovery:
120ft-Prowler Sprint(no wt.)
20-Back/Hip Extension
5 RDS

Evening Session:
30-Burpees
10-Muscle Ups
20-Burpees
7-Muscle Ups
10-Burpees
4-Muscle Ups

For Time: 9:43

Eagle Sit ups: 20/20/20
GHD Sit Ups: 10/10/10/20
Reverse Hyperextension: 25 x 20/20/20, 50 x 30
Ring Dip Holds: 60 sec/40 sec/45 sec

Benji Rx: Sunday January 31st

Warm Up:
1.5 Mile Treadmill Run

Back Squats: 95 x 5, 135 x 5, 185 x 5, 225 x 5,
245 x 3, 275 x 3, 315 x 1

Standing Abs: 85/90/100@5-7 x 8-12 reps
Back/Hip Extension: 20/20/20/25

Single Leg Work: Steps Ups/Waiter's Lunge/RDL
DB Side Bends: 80 x 5, 70 x 5, 100 x 5
One Arm Swings(35#): 10 x 10 reps each
KTE: 10/10/10

*Left knee was sore, it messed up my squat game.
I gotta work on my imbalances with my left side.