Rx: Tuesday March 30th

Active Recovery:
120ft Forward/Backward Sled Drag(190#): 2 trips each
Ring Dip Holds: 3 x 30-45 seconds
3 RDS

KB Bottoms Ups Press(12kg): 2 x 10 each

Rx: Monday March 29th

Morning Session:
Speed Squats + Lt Bands(3-Peg): 185@12 x 2,
225 x 1, 275 x 1, 315 x 1
Speed Deadlift + Lt Band: 245@6 x 1, 355 x 1/1/1

KB Swings(70#): 10/15/30
Standing Abs: 85 x 10/10, 90 x 8/5/5

Mid Afternoon Session:
20-Wall Ball(20#)
20-Hip/Back Extension
3 RDS

Pull Ups(diff grips): 10/8/5/5/20(kip)
DB Row: 100 x 10/10 each arm
One Arm DB PJ: 100 x 1/1/1 each arm

Wall Ball(20#): 10/10/10/10, 20-30 second rest

Monday March 31

Morning Session:
Speed Squats (banded) - 185lbs for 10 sets of 2 reps
Speed Deadlifts (banded)- 231 for 6 sets of 1 rep
Rope Abs- 4 sets of 20 reps

Mid Day Workout:
Incline Bench- 185x5 reps, 225x3, 225x3, 225x3, 225x3
Dumbbell Flat Bench- 80's for 8 reps, 3 sets of 100lbs for 6-8 reps

*Haven't hit chest in a while felt pretty strong. Need to continue to work on my overhead lifts. but overall was a good training day.

Rx: Sunday March 28th

Evening Session:
10-Deadlift(225#)
10-Burpees
10-Pull Ups
4 RDS for time: 5:36

*This was pretty tough, grip was really fatigued
with all the pulling. My lungs were burning from the
burpees, next goal is to do it under 5 minutes.

Rx: Saturday March 27th

Evening Session:
Push Press: 195 x 1, 215 x 1
BTN Push Press: 215 x 1
Snatch Push Press: 195 x 1, 215 x 1
Split Jerk: 265 x F, 245 x 1

Power Cleans: 215 x 1/1
Split Cleans: 215 x 1/1/1
Cleans: 215 x 1

Back Squats(high bar): 185 x 20!

*Messed around with the split cleans, it turned out
pretty effective. Speed & power feel good with my
cleans now. Overhead pressing feels more stronger, I like
going behind the neck with the snatch grip & regular grip.
I feel like it works the upper back muscles more, which
is necessary to improving my pressing game!

Rx: Friday March 26th

Active Recovery:
10 minute Run around da hood: ran to the mall & back, ~1.5 miles

Rx: Thursday March 25th

Active Recovery:
2K Row(3): 8:29

30-25-20-15-10 reps
KB Swings(35#)
Hip/Back Extension

KB Windmills: 35 x 8, 40 x 8
Suitcase DL-Holds: 120 x 30 sec, 140 x 30 sec, 150 x 30 sec
KTE: 10/10/10/10/10

Rx: Wednesday March 24th

"Cindy"
5-Pull ups
10-Push Ups
15-Air Squats
AMRAP in 20 minutes: 23 RDS(19:42)

*I was trying to get 24 RDS today, I completed
7 RDS the first 5 min, 5 RDS the second 5 min,
5 RDS the third 5 min & 6 RDS the last 5 min.
Sniper hit 21 RDS respectively.

Rx: Tuesday March 23rd

CTB Strict Pull ups(neutral): 3/3/3/3/3
Plyo Push Ups: 3/3/3/3/3

Bench Press: 275 x 5(regular), 275 x 1(close), 275 x 2(mid)

HSPU: 5/5/5/5/5, rest 30 seconds,
3/5/4, rest 60 seconds, ~40 sec-hold

Rx: Monday March 22nd

Burgener Warm Up:
Cleans: 185 x 1, 205 x 1, 225 x 1, 245 x F/1, 255 x 1
Hang Power Cleans: 225 x F/F/F/F

2-Hang Power Cleans(165#)
4-Pull Ups(strict/kip/CTB)
On the minute, every minute
For 12 minutes

5-42" Box Squat Jumps
8-GHR(toes)
15-GHD Sit Ups
4 RDS

GHR(heels): 20!

*New PR on the squat clean with 255#. I tried to
to jerk it but couldn't get my grip set. I felt like I could
of went a little heavier with 265 or 275#. I need to work
on my jump shrugs and focus on shrugging my hips and
explosively jumping. I'll focus on hang cleans and hang
snatches to emphasize the jump.

Rx: Saturday-Sunday March 20-21st

CrossFit Olympic Lifting Certification:
This was a 2-day Oly lifting cert held at Rainier CrossFit in Puyallup. The first day was all about the "Burgener Warm Up" & the Snatch. We focused on jumping & landing position, grip, jump/shrug, & elbows high. Important positions included are: high hang, "pockets", mid thigh, below knee & ground or shin. Exercises include: power shrug, power shrug + elbows high, muscle snatch, muscle snatch + land, overhead squat, pressing snatch balance, heaving snatch balance & snatch balance. At the end of the day we added some weight & went heavy. I warmed up with a bar then with 95#. I ended up doing full snatches with 135/145/155#.

Day 2 was about the clean, "If you can snatch, you can clean." We reviewed on the Burgener warm up with the snatch & replaced it with the clean. We added the jerks working on our landing positions lunge stance. Putting these together to work on the split jump & then split jerk. At the end of the day I did heavy clean & jerks with 95/135/155/185#.

Overall felt good about the 2 day cert, I felt like I got a better understanding of the Burgener Method & now can do full cleans, snatches, & clean & jerks. My goals for the near future would
be to hit a 315# Front Squat, 250# Overhead Squat, 275# Clean & Jerk and a 225# Snatch.

Rx: Friday March 19th

Speed Bench: 165@9 x 3, 250 x 1, 225 x 5(close grip)
DB Row: 140 x 5, 130 x 5, 120 x 8
KB Floor Press: 40 x 8, 50 x 8/8

Back Squat(high bar): 175 x 20!

Rx: Thursday March 18th

Active Recovery:
10-Ring Push Ups
8-Power Hang Cleans(40kg)
5-KB Snatch/Press(16kg)
150 ft Sled Pull(190#)
5 RDS

"Heavy Franish"
9-6-3 reps
Wt Pull Ups(20#vest)
Thrusters(120#)
For Time: 2-3 minutes?

Speed Thrusters: 120@6 x 2, short rest
CTB Pull Ups: 12

400 M Run: 85% on track

Evening Session:
60-Burpee Pull Ups
For Time: 7:19, pace/rest

*Thrusters suck...especially heavier ones. Topped off
my night with burpee pull ups. Fun day with sled pulling,
thrusters & burpee pull ups!

Rx: Wednesday March 17th

Afternoon Session:
Speed Box Squats: 225@10 x 2, 315 x 1, 335 x 1
Good Mornings: 135 x 10, 185 x 20

Back Extension: BW x 20, 45 x 12/12, BW x 12
Dips: 25/10/8/6/4/2, rest 10-30 seconds

Rx: Tuesday March 16th

Evening Session:
Deadlift: 315 x 1, 345 x 1, 365 x 1, 405 x 1, 425 x 1, 455 x F
GHR: 5-7 x 5 reps

Strict CTB Pull Ups(neutral grip): 5/5/5/5/5
Hip/Back Extension: 35 x 12/12/12/12
DB Side Bends: 75 x 5, 100 x 5, 125 x 3
DB Row: 125 x 9 each
KB Windmills: 35 x 5, 40 x 5, 50 x 5

*Couldn't budge 455#...working on my starting strength. I can
feel my left side struggle when trying to pull. There's definitely an
imbalance of strength on that side. "Your only as strong as your
weak points are." The focus now is getting those sides to balance
in strength.

Rx: Monday March 16th

Evening Session:
Chest To Bar Pull Ups(strict): 5/5/5
Split Jerk: 135 x 3, 165 x 3, 185 x 3, 225 x 2, 235 x 1, 255 x 1

60-Burpees
For Time: 2:31 + 40 reps

*New PR beating my all-time of 245# when I was heavier at
180-184#s. I'm now weighing around 168-172#. Did burpees that
night with 60 straight burpees w/o stopping, rested a few minutes
to complete 40 more. CONVERT BAD ENERGY INTO GOOD POSITIVE
ENERGY!

Rx: Sunday March 14th

Grip Training/Active Recovery:
IMTUG 3/Band Extensors: 4 sets each
CoC#1.5: 4/4/4
CoC#2: F
CoC#T: 4 x 30 second holds

Back Squat(High Bar): 165 x 25!

*Almost there with the weight, working on getting
more and more heavier with the 20 reppers. My goal
is to eventually rep out 3 plates 20 times. Good luck to
me! Sniper started his program of 20 rep squats with
155#.

Rx: Saturday March 13th

St. Patty's Day Fun Run @ FT. Lewis:
5K(3.2 miles) Run: 20:46

*2nd Place, Male 25-29 Age Group. I was shooting
for around 23 minutes. I got a good start in the beginning,
then people started passing me but I ran my race and maintained
my speed. The last kilo I kicked it up a notch and went for the
finish. I should of done it sooner to get a sub 20 min 5 K, but I'm
very pleased with my performance today.


Evening Session/Active Recovery:
Thrusters: 95@10 x 5 reps, rest 30-45 seconds
Burpees: 10 x 7 reps, rest 10-15 seconds

*I had to break in the new Rogue equipment after work. New mats
were put in, makes it so legit for training. All we need is a pull up
cage, muscle up rings and a 10ft wall ball target strip.

Rx: Friday March 12th

Active Recovery:
10-9-8-7-6-5-4-3-2-1 reps
Strict Pull Ups(various grips)
Hip/Back Extension

Air Box(12") Squats
KB Bottoms Up Press(30#)

42" Box(12") Squat Jumps: 6 x 2 jumps, rest 30 seconds
20" Step Up Jumps: 6 x 2 each leg, rest 30 seconds
Pistols: 10 each leg

Rx: Thursday March 11th

Evening Session:
10-9-8-7-6-5-4-3-2-1 reps
Squat Cleans(115#)
~200 M Run
For Time: 18:52

Rx: Wednesday March 10th

Afternoon Session:
Speed Bench: 195@9 x 3, 225 x 14!
KB Incline Press/Floor Press/Overhead: 35 x 8/8/8, 40 x 8/8/6
KB Bottoms Up Press: 35 x 6, 40 x 6
Seated Row: 120 x 8, 160 x 8, 200 x 8
Hip/Back Extension: 50!

Depth Drop Push Ups: 5/5/5
Plyo Push Ups: 5/5/5
HSPU: 12/4/5
Farmer's Walk(100#s): 60, 45 sec-holds , 80ft trip
Handwalks: 2 x 30 steps
Ab Wheel(3/4-feet): 5/8/8

*Repped out 2 plates for 14 reps, it's been awhile since I did that.
I think the most I got was 21 or 22 reps when I was on a strict
Westside B routine and I weighed about 182-185#. My BW today
was 170# with Chuck T's on.

Rx: Tuesday March 9th

Active Recovery:
3-Mile Trail Run: 23-25 minutes

Evening Session:
8-Wall Ball(20#)
8-Sit Ups
8-Burpees
AMRAP in 20 minutes: 15 RDS(20:12)

Tire Flip(600-700#?): 1/1/1/1/1/1/1/1/1/4/1, rest 1-2 minutes

*BW is at 167.5#, the tire is heavy. I think it's more than 650#.
The run wasn't that bad but it was very challenging for me.

Sniper Performance Goals

Goals We want to achieve by August 1st, 10.

Sniper:
-Deadlift 500lbs
-Power clean 275lbs
-Squat 405lbs
-Bench 320lbs
-Load 300lb Stone
-Under 7 min mile
-21 rounds of Cindy
- Sub 4 min Fran


BLEE:
-Deadlift 500lbs
-Clean and Jerk 275lbs
-Squat 450lbs
-Bench 315x3 reps
-Load 265lb Stone
-Snatch 205lbs
-Sub 3 min Fran
-Sub 3min Deadlift/Burpee
25 rounds of Cindy
-Under 15 min 2 miler


All goals will be videotaped for proof of completion..... Will post as soon as a goal is completed

Rx: Monday March 8th

Afternoon Session:
Box Squat + Lt Bands(3-Peg): 135 x 2, 185 x 2, 225 x 2,
275 x 1, 315 x 1, 335 x 1, 365 x 1, 375 x 1, 185 x 20

KB Swings(70#): 10/15/20
KTE: 10/15/20

Back Ext + Lt Band: 20
Knee Jumps: 12-15 jumps
45 degree GHR: BW x 12, mini x 10

120 ft Prowler Sprints(88#): 5 trips, rest 1 minute
KB Bottoms Up Press(seated on ground): 12kg@9 x 2, 16kg x 2,
20kg x 1/1
KB Windmills: 12/16/20kg x 5 each arm
~600 M Run: lap around Snipers hood

Evening Session:
2-Mile Treadmill Run(2.0-incline): 15:53

Burpees: 10/12/15/18/20, short rest

*Today was a big leg thrashing, started off with
Max Effort box squats w/ Lt bands. Est. new PR with
375# bar weight + Lt bands. Power is coming back in the
squat & P-chain. After that hit the Prowler for 5 trips w/
2 plates on. I didn't go to hard just 60 ft turns w/ 1 minute
rest. It really gets the lungs going & the legs get heavy, what
a great feeling. Came down to the gym this evening to speed up
recovery w/ an moderate paced 2-mile run. I felt pretty good
it wasn't a gut buster, I completed it in under 16 minutes. Finished
off w/ my favorite, hard but easy conditioner...burpees!!

Rx: Sunday March 7th

Active Recovery/Met-Con:

"Cindy"
5-Pull Ups
10-Push Ups
15-Air Squats
AMRAP in 20 minutes: 22 RDS(19:25)

*New PR in the met-con WOD "Cindy", previous was a
dog tired 15-16 RDS. I paced myself & completed 5 RDS every
5 minutes. Basically did 4 sets of 5 RDS in 5 min increments. I
ended up having time to do 2 more RDS at the end. I could do 25 RDS
in the near future...new goal in mind 25 RDS in 20 minutes!

Rx: Saturday March 6th

CoC#1.5: 5/5/5
CoC#2: 1/1/1
KB Floor Press: 35 x 8, 40 x 8, 50 x 8
Chest-To-Bar Pull Ups(strict): 5/5/5

Close Grip Bench: 135 x 3, 185 x 3, 225 x 1,
245 x 1, 275 x 1, 295 x 1
Muscle Snatch: 88 x 4, 110 x 2, 132 x 2,
142 x 1/1, 154 x 1
DB Row: 85 x 5, 100 x 5, 115 x 5, 150 x 3,
135 x 5

Rolling Thunder: 115/125/140/150(F)
Ring Dip Holds: 3 x 60 seconds
Eagle Loop Pull Ups: 15!
3-Way Ab Wheel: 5 sets each way

*Established new PR on the close grip bench & muscle
snatch. Starting to do more grip training with the CoC's &
Rolling Thunder. The focus for the next few weeks is crushing
grip strength & power in the main lifts.

Rx: Friday March 5th

Speed Box Squats: 205@10 x 2, 315 x 1, 335 x 1
KB Bottoms Ups Press: 40 x 5/3, 50 x 1/1/1

Overhead Press: 95 x 1, 115 x 1, 135 x 1, 155 x 1,
175 x F, 170 x F, 165 x F
Speed Deadlift + Lt Band: 242@8 x 1, 308 x 1/1,
308(no band) x 1

25-HSPU
For Time: 4:18
15ft Wall Ball(15#): 5 x 5, short rest

Rx: Thursday March 4th

Active Recovery:
Back Squats(High Bar): 145 x 20
Good Mornings: 145 x 20

Standing Obliques: 55 x 8, 65 x 8, 75 x 8
Standing Abs: 90 x 8/8/8
Cossack KB Squats: 20 x 20, 30 x 20, 40 x 20

Wt Chin Ups: 50 x 5/5/5/5
DB Shrugs: 60 x 12/12/12

Short Run to Rope/Pull Up Bars & Back to Gym:

Rx: Wednesday March 3rd

KB Floor Press: 35 x 10 each, 53 x 1/2/6 each
Speed Bench: 175@9 x 3, 245 x 1

50-Pull Ups
40-Wall Ball(20#)
30-Burpees
20-Stone Load(190#)
For Time: 16:22

Ring Rows: 10/10/10
Muscle Ups: 3
HSPU: 11/5/2/2/1, rest 10-30 seconds

*Bench was moving fast today, getting more explosive.
When I got to the stone load, I repped out 5 until my friend
joined in. There wasn't much room between us so we took turns.
Would of done it faster but it still was a nice challenging WOD.

Rx: Tuesday March 2nd

GHR: BW x 5/5, Red Band x 5/5/5/5

3-Power Cleans(155#)
5-Knee Jumps
8-Toes-To-Bar
AMRAP in 15 minutes: 11 RDS

8-KB Swings(70#)
8-AbMat Sit Ups
AMRAP in 5 minutes: 5-6 RDS?

Rx: Monday March 1st

Afternoon Session:
42" Box Squat Jumps: 3/3/3
Standing Abs: 90 x 8/8/8

Back Squats(High Bar): 95 x 5, 135 x 5, 225 x 3,
275 x 1, 315 x 1, 335 x 1, 365 x 1
One Arm DB Push Press: 50 x 3, 65 x 3, 80 x 3,
100 x 2/2

BTN Jerk/Back Squat(135#): 20/20
Pistols: BW x 5, 20 x 5, 30 x 5, 35 x 5
Back Extension: 50 x 20

Evening Session:
50-Burpees
For Time: 2:17