Rx: Wednesday April 28th

Evening Session:
Speed Overhead Press: 95@8 x 3, 115 x 1, 135 x 1,
155 x 1
CTB Strict Chin Ups: 8 x 5 reps

BB Row: 135 x 5, 185 x 5, 205 x 5, 225 x 5
Close Grip Bench: 135 x 5, 185 x 5, 205 x 5,
225 x 8

Muscle Snatch: 65 x 8, 85 x 5/5

Push Ups: 40/20/20/20
AbMat Sit Ups: 50

*BW-166#

Rx: Tuesday April 28th

Evening Session:
Speed Box Squats + AV Bands: 205@8 x 2, 255 x 1, 285 x 1

Wt. GHD Sit Ups: 10 x 10, 25 x 8/8

Rx: Monday April 27th

Evening Session:
Wt. Pull Ups: 25 x 3, 40 x 3, 24kg@3 x 3,
32kg@3 x 3

30-Muscle Ups
For Time: 8:22

50-Hip/Back Extensions

Rx: Sunday April 26th

Evening Session:
Overhead Press: 65 x 5, 95 x 3, 115 x 3, 125 x 2,
135 x 2, 155 x 1, 165 x F
BTN Press: 65 x 5, 95 x 3, 115 x 3, 125 x 2, 135 x 1

BTN Push Press: 165 x 3, 185 x 1, 205 x 1
Push Press: 165 x 1, 185 x , 195 x 1, 205 x 1

Push Jerk: 205 x F, 205 x 3 + 1(split)
Power Clean & Split Jerk: 205 x 5
Split Power Cleans: 205 x 1, 205 x 7

Good Mornings: 135 x 8, 185 x 5, 205 x 3, 225 x 5
Close Grip Bench: 135 x 5, 155 x 5, 185 x 18!
HSPU: 14/5/3
CoC#T: 5
CoC#1.5: 3
CoC#2: 1/1

Rx: Friday April 23rd

Evening Session:
Rack Deadlift(below knee): 405 x 1,
425 x 1, 445 x 1, 465 x 1, 485 x F/F/1(belt),
495 x 1(belt)

Rx: Thursday April 22nd

Evening Session:
1-1.5 mile Run: 8:17
CoC#2: R-1/1, L-1/1

Neutral Grip Strict Pull Ups: 18!...50 reps

Face Pulls: 3 x 12
One Arm Seated Row Scapula Retract: 3 x 10

50-Burpees
For Time: 1:46.65

Rx: Wednesday April 21st

Evening Session:
Cleans(squat/power/split)
On the minute/every minute
For 15 minutes:

po-225/sq-225/spl-225/po-225/
po-230/sq-230/spl-230 x F/po-235 x F/
sq-235 x F/sq-235 x F/sq-235/235/240/
245/250/255/260(PR)/265 x F/F/F

45" Box Squat Jumps: 3/3/10!

Split Cleans: 210 x 10-12 singles, 15-30 second rest

*New PR in the squat clean. Tried 265# 3 times but
failed. I got closer and closer tho, just needed
to get my elbows higher and the front squat was mine!
I 10 repped the 45" box at the end when I was fried too.
I'm working on my split power cleans alot, I feel it suits
me when I'm tired.

Rx: Tuesday April 20th

Afternoon Session:

"Chelsea"
5-Pull Ups
10-Push Ups
15-Squats
On the minute, every minute
For 30 minutes/30 RDS

25-20-15 Reps
Hip/Back Extensions
Sit Ups

*Got my 30 minutes of cardio today. This was
mentally challenging going past the 20 minute barrier,
but not as exhausting like Cindy trying to do as many as
I can.

Rx: Monday April 19th

Afternoon Session:
Standing Abs: 85 x 8, 90 x 8, 95 x 8
Band Good Mornings: 10/10/10
KB Swings(70#): 8/8/8

Speed Box Squats + AV Bands: 185@8 x 2,
275 x 1, 295 x 1
3" Deficit Deadlift: 225@4 x 1
Speed Deadlift + AV Band: 225@4 x 1
Deadlift: 333 x 1, 377 x 1

DB Row: 150 x 2/2/2
BB Row: 135 x 5, 185 x 5, 205 x 5,
225 x 5, 245 x 5

4-HSPU
8-KB Swings(70#)
12-GHD Sit Ups
5 RDS For Time: 7:14

Rx: Saturday April 18th

Garage Session:

"Fran"
21-15-9 reps
Thrusters(95#)
Pull Ups
For Time: 4:25

*New PR time in Fran, although faster this one
really hurt bad. It took awhile to recover from this.
I couldn't get my breathing down and HR. I let my
conditioning go this past 2 weeks. I need to step my
shit up if I wanna be the man. I need to work on thruster
technique and pull up endurance. I felt like I was pressing
from the balls of my feet. Rack position is an issue as well,
once the elbows go down its hard to hold it up. Pull ups just
need to get more efficient and consistent. Game on!!

Rx: Wednesday April 14th

Afternoon Session:
42" Box Squat Jumps: 5 jumps

Skillwork:
Power Snatch: 133 x 1/1/1, 153 x 1,
163 x 1, 177 x F/1
Snatch: 133 x 6-8 singles

Snatch Balance: 65 x 3, 95 x 3, 115 x 3,
135 x F/1
Overhead Squat: 135 x 7

*Very, very technical day. Almost frustrating...
I felt like I lost what I learned at the Oly Cert at
Rainier last month ago. I want to get better at the
olympic lifting and master the cleans and snatches.

Rx: Monday April 12th

Afternoon Session:
KB Swings(70#): 10/10/10
Ab Wheel(knees): 10/10/10
Pull Parts(M.M. band): 10/10/10

Speed Box Squats + Lt. Bands(choked): 225@10 x 2,
315 x 1, 335 x 1
Speed Deadlift + AV Band: 205@3 x 1, 225@3 x 1,
341 x 1, 385 x 1/1/1(no band)
Power Clean: 205 x 1

12-Hip/Back Extension + AV Band
6-Ab Wheel(feet)
20-KB Swings(70#)
3 RDS

Back Squat(high bar): 195 x 20!

*Box squats felt explosive with the added Lite bands.
Deadlifts are improving with the help of the band resistance.
I'm not there yet with the back squats as far as weight, its still
comfortable and manageable. Probably 225# will be challenging
for me but not impossible.

Rx: Friday April 9th

Evening Session:
Wt. Pull Ups(strict): 25 x 5, 45 x 5, 55 x 5,
65 x 3, 75 x 3, 85 x 2

30-HSPU
50-GHD Sit Ups
30-Pull Ups
50-Hip/Back Extensions
30-Dips
50-Burpees
For Time: 16:12

Rx: Wednesday April 7th

Evening Session @CWU:
Bench Press + m.m. bands(2x looped): 135 x 5, 185 x 3, 205 x 2,
225 x 1, 235 x 1, 245 x 1
Bench Press: 315 x F
Reverse Grip Bench: 225 x 5
Close Grip Bench: 135 x 22!

One Arm DB Push Jerk: 120 x 1/F-L, 1/1
DB Row: 120 x 10

Power Clean + Hang Clean: 135 x 1 + 1, 155 x 1 + 1,
185 x 1 + 1/1 + 1/1 + 1
Power Clean/Split Clean: 205 x 1/1/1/1/1/1
Power Clean & Jerk: 225 x F/1/F/1
Hang Power Cleans: 185 x 3, 135 x 5/5/5

*Used monster mini bands with bench press, they add
around 40-60# at the top end of the lift. Did a lot of cleans today,
feeling pretty good about them. I need to focus on the hang cleans
more to really use my jumping power from my hips. I missed 2 jerk
attempts with 225#, I cleaned it but couldn't get my grip set.

Rx: Tuesday April 6th

Afternoon Session:
42" Box Squat Jumps: 3/5/5
3-Way Ab Wheel: 10/10/10
Double Unders: skillwork

Speed Box Squats + Lt Bands(choked): 205@10 x 2,
275 x 15!
Speed Deadlift + Lt Band: 265@6 x 1

10-Wall Ball(20#)
10-Burpees
5 RDS for time: 5:27

GHD Sit Ups: 25/20/15

*Box squats are getting legit, should of tried for a 20 rep.
Wall ball/burpee combo freakin tough man, thanks Sniper!!
GHD sit ups are a crucial part of serious core strength.

Rx: Monday April 5th

Evening Session:
Pull Ups(strict/kip/diff grip): 60 reps total
DB Row: 100 x 5/8/10
Lat Pull Down: 120 x 8/8, 100 x 8

Muscle Ups: 11 reps total
Ring Dips: 19!

Hip/Back Extension w/ sandbag: BW x 20, 8kg x 15,
10kg x 12, 15kg x 10, 20kg x 8/8/8

Rx: Saturday April 3rd

Afternoon Session:
30-Muscle Ups
For Time: 7:14

1-Mile Treadmill Run: 8:15

*My first time doing this WOD, muscle ups
are tough and the grip gets fatigued.
Next goal is to get it in 5 minutes.

Rx: Friday April 2nd

Evening Session:
CTB Pull Ups: 3/3/3/3/3
Clapping Push Ups: 3/3/3/3/3

Speed Bench: 180@9 x 3

5-Bench Press(205/185#)
10-Burpees
5 RDS for time: 7:29

DB Row: 125 x 5 each
Strict Neutral Grip Pull Ups: 12

*Felt off with my power, felt a little slow.
I'm never doing the bench burpee WOD again,
my pressing muscles were toast from the burpees.
I was gonna start with 225# but decided to do 205#.
I dropped down to 185# in the 4th RD. Way to heavy
with the weight, next time maybe 185/155# if that.

Rx: Thursday April 1st

Afternoon Session:
42"/45"/48" Box Squat Jumps: 3/3/3, 3/3, 1/1/1

Front Squat: 135 x 5, 165 x 5, 185 x 5, 205 x 3,
225 x 1, 255 x 1, 275 x 2

Rx: Wednesday March 31st

Afternoon Session:
Rolling Thunder(~7#): 95/105/115/125/140
120ft Farmer's Walk: 105 x 3 trips, 155 x 2 trips,
155 x 30-60 second-hold

Axle Clean & Press: 83 x 3, 113 x 3, 153 x 3, 173 x 3
Continental Clean & Press: 173 x 1/1/1
Axle Split Clean & Press: 173 x 3/3
Clean & Jerk: 205 x 1/1/1

GHR: BW x 10, 40 x 6/8
GHD Sit Ups: BW x 20, 10 x 10, 15 x 10

*Working on the grip, getting ready for WA Strongest
Apple this June. I got a lot of work to do with the farmer's,
I gotta be able to handle about 250# in each hand. Fat bar
clean & press is not too bad, I feel that I just need to work
on the continental style some more. It will benefit me, when
my grip starts to fatigue. I feel pretty confident once I get it
into to press position. Glute-ham raises are getting stronger,
I'm starting to add some weight now that I can rep out 20.
Same with the GHD sit ups...adding resistance.