Rx: Monday May 31st

Evening Session:

5-CTB Strict Pull Ups
8-Dips
10-KTE
5 RDS

Rx: Saturday May 29th

Afternoon Session:
Rolling Thunder: 125/135/145/150

Farmer's-Holds(each hand): 155 x 60/60 sec,
205 x 15/45/45 sec, 225 x 20/40 sec
BTN Split Jerk: 185 x 1, 235 x 1, 260 x 1(belt)

Evening Session:
Forward Sled Drag: 100/144/188/232/276/320 x 150ft,
then dropset each plate back to 100#

*Sniper is CRAZY to da BONE!!!! He did a 50 rep back
squat with 225#, one set!! Then he ate a 50 rep chicken
McNugget box in one sitting.

Rx: Friday May 28th

Evening Session:

"Angie"

100-Pull Ups
100-Push Ups
100-Sit Ups
100-Squats
For Time: 17:59

*Pull ups are always tough, push ups are the easiest,
sit ups were miserable and my quads were cramping up
on the squats. Good WOD though.

Rx: Thursday May 27th

Evening Session:
Back Squat(high bar): 255 x 20!

Power Clean & Jerk(1 clean): 135 x 5/5, 155 x 5,
179 x 5, 199 x 5, 209 x 7 + 1
Split Clean: 209 x 3
GHR: BW x 20

Close Grip Bench Press: 225 x 5/5/5
Hammer Curls: 40 x 5, 50 x 5, 60 x 5

Pull Parts: 3 x 8-12 reps
Upright Rows: 3 x 12 reps
CoC#1.5: 1/1/1
CoC#2: 1/1/1

*Hit the 20 rep squat, my goal by contest is to
rep out 275# in 3 weeks...BTW bodyweight
is @168#.

Rx: Tuesday May 25th

Afternoon Session:
Speed Bench: 185@9 x 3, 275 x 1/2
Incline Bench Press: 135 x 2, 185 x 2, 225 x 1,
245 x 1, 255 x F
DB Rollbacks: 3 x 8@30#
One Arm Triceps Extension: 3 x 5@30/35/40#

3" Deficit Deadlift: 135 x 5, 225 x 5, 315 x 3, 405 x 1
Deadlift(various stances/grips): 405 x 6 singles, 405 x 4,
rest 30 seconds

GHD Sit Ups: 15/15
KTE: 15/15
Standing Abs: 65 x 15/15

*Did some heavy incline today, hit 245# pretty easy but couldn't
lockout 255#. Sniper had no problems with 265#. Me and Sniper
went off with heavy deads, repeatedly hit 405# for multiple singles
and a final rep out. Lower back is completely lit up now but it's all good.

Rx: Monday May 24th

Afternoon Session:
Cam-Bar Speed Box Squat(12"): 185@10 x 2,
225 x 1, 275 x 1, 315 x 1
Cam-Bar Rack Yoke-Holds: 365/405/455/505/555 x 30 seconds
Speed Deadlift: 287@6 x 1, 353 x 1

GHR: 25 x 5/5, 35 x 8
Wt. Knee Jumps: 50 x 5/5, 60 x 5
Close Grip Bench Press: 205 x 17!
Hammer Curls: 3 x 5 reps

Tire Flip(700#): 8 x 2 flips, rest 60 seconds, 1/1/1/1/1
Kipping Pull Ups: 30/20/10
Dips: 10/10/10
Clapping Pull ups: 5/5/10

Rx: Sunday May 23rd

Afternoon Session:
Stepmill: 5 minutes
KB Bottoms Up Press: 20 x 8, 30 x 8, 40 x 8,
50 x 8
KB Floor Press: 40 x 12, 55 x 6/5
Back Extension: 20/20/20

Wt. Neutral Grip Pull Ups: 25 x 5, 40 x 5, 55 x 5,
65 x 5, 75 x 4
DB Row: 100 x 5, 110 x 5, 120 x 5, 135 x 4
Close Grip Bench Press: 185 x 5, 205 x 8
Push Ups: 15 x 10 reps, between sets
DB Farmer's-Holds: 150's x 25/15/10 seconds

HSPU: 8 x 3 reps, rest 45 seconds
Air Squats: 20/20/20/20
CoC#1.5: 3/2/3
CoC#2: 1/1
Band Pull Parts/Upright Rows: 3-4 x 8-10 reps

Rx: Friday May 21st

Afternoon Session:

5-Deadlift(275#)
10-Burpees
5 RDS for Time: 3:07

*New PR with this WOD, I think my
previous time was around 3 1/2 minutes.
Deadlifts felt easier but the burpees fatigued
my legs especially the quads.

Rx: Thursday May 20th

Evening Session:
42" Box Squat Jumps: 18" x 2, 12" x 2
45" Box Squat Jumps: 18" x 2, 12" x 2
48" Box Squat Jumps: 18" x 2, 12" x 1/F
50" Box Squat Jumps: 18" x 1/1/F/1

Hang Power Snatch: 40kg x 3/3, 50kg x 3/3,
50kg + 20# x 2/2/3
Muscle Snatch: 50kg + 20# x 1/1/1
Power Clean: 60kg x 6 singles, +20# x 5 singles,
80kg x 4 singles, 90kg x 3 singles, +20# x F/F/F/1

10-8-6-4-2 reps
Pistols
GHD Sit Ups

*I haven't been doing speed squats this past weeks, but
been doing box jumping for height. I've been hitting the 50"
with more confidence. I need to work on my olympic lifting, I
don't feel like I utilize my hips as much as I should. I got away
with being strong up top but now I'm not as strong. So now let's
utilize my explosiveness in my legs.

Rx: Wednesday May 19th

Afternoon Session:
Overhead Press + BTN Press: 115 x 3 + 3,
135 x 2 + 2, 135 x 1 + 1, 155 x 1 + F, 165 x 1,
175 x F
BTN Push Press: 175 x 15
Close Grip Bench Press: 225 x 3, 275 x 3

Hammer Curls: 3 x 4-6 reps
DB Rollbacks: 3 x 10-12 reps
BB Curl: 3 x 8 reps
Triceps Pressdown: 3 x 6-8 reps
Face Pulls: 4 x 10-12 reps
Seated Row Retraction: 3 x 15 reps
Hip/Back Extension: 25/25

*Me and Sniper went to Bangor to workout. Did
some heavy pressing and some gun show. Not too
crazy today. I hit a PR with close grip bench with
275# for 3 reps, tweaked my shoulder from it. Gotta
be careful, I mean it's only been 7 years since surgery.

Rx: Monday May 17th

Afternoon Session:
Back Squat(high bar): 245 x 20!, 275 x 5, 315 x 5, 365 x 1
Speed Deadlift: 265@6 x 1, 265 + AV band x 1, 353 x 1,
441 x 1(belt)/1/1(belt)-60 second hold

Close Grip Bench Press: 185 x 20!, 225 x 3
DB Row: 150 x 5

400 M Run
12-CTB Pull Ups
20-Sit Ups
20-KB Swings(20kg)
3 RDS

100 M Sprint: 2 sprints, rest 3 minutes

*Added 20# to my previous 20 rep squat, it's getting
quite heavy now! I was feeling pretty good today, DL's
felt strong...hit 441# for 3 singles with short rest. I've been
doing a lot of close grip benching to bring up my tri's. Using
rep out methods with different weight. Me and Sniper went out
to the track for some conditioning, then some 100 M sprints.
Back to the basics...straight sprinting and racing!!

Rx: Saturday May 15th

Evening Session:
Warm Up: Press/Pull Ups/Back Ext/Sit Ups

Overhead Press: 135 x 1, 145 x 1, 155 x 1, 165 x 1, 175 x F
Push Press: 175 x 2/3/5

50" Stone Load: 180 x 3/3, 190 x 3/3, 210 x 3/3, 240 x 1,
240 x 3 + 210 x 5 + 190 x 10

KB Floor Press: 12kg x 20, 16kg x 20
KB Bottoms Up Press: 12kg x 15, 16kg x 10
Wt AbMat Sit Ups: 12kg x 20, 16kg x 20, BW x 50

*New PR with the 240# stone, 3 reps in a row. Then did a dropset
with the 210 x 5 and the 190 x 10. My body weight is around 165 to
168#. Speed squats definitely pay off and so do box jumps.

Rx: Friday May 14th

Evening Session:
Rack Deadlift(mid shin): 135 x 5, 225 x 5, 315 x 5,
365 x 3, 405 x 10(2 min)

DB Row: 130 x 8 + 2
Strict Pull Ups(neutral grip): 22 reps in 2 min
Seated Row: 100 x 40!

Rx: Wednesday May 12th

Afternoon Session:
42" Box Squat Jumps: 18"@3 x 2, 12"@3 x 2
45" Box Squat Jumps: 18"@3 x 2, 12"@3 x 2
48" Box Squat Jumps: 18"@3 x 1 jump
50" Box Squat Jumps: 18"@1 x 1 jump PR!

GHR: BW x 5, MM Band x 5/5/5, M + MM x 3/3

Snatch: Skillwork-hang/snatch balance/power/
muscle/squat snatch: 40/50/60kg
Snatch: 40kg x 1, 50kg x 1, 60kg x 1/1/1/1/F/1
Power Snatch: 70kg x 1/1/1/1
Hang Power Snatch: 70kg x 1/1
Overhead Squat: 70kg x 5

Speed Axle Overhead Press: 115@9 x 3, 135 x 1
BTN Axle Push Jerk: 175 x 3, 205 x 5
Axle Front Squat: 205 x 5 + 1(arms crossed)
Close Grip Axle Bench Press: 175 x 17!
Axle Clean: 175 x 10 singles, rest 5 seconds

Evening Session:
Double Unders: skillwork
BTN Push Jerk: 225 x 1(cold)

50-Wall Ball(20#)
50-Burpees
50-KB Swings(24kg)
For Time: 7:42

*Hit a 50" box jump off a 18" box squat. I've been working on
getting my explosiveness again, back to my money maker.
Now all I need to do is sharpen up my conditioning and get
my Westside power back and I should be straight legit!!
BTW...Sniper hit a legit 20 rep back squat with 225#,
nice work son!

Rx: Tuesday May 11th

Evening Session:
250 M Row(10): :50/:51/:50, rest 3 minutes
GHD Sit Ups: 10/10, 10 x 10/10

10-KTE
10-Dips
5 RDS

5-CTB Pull Ups
5-Clapping Push Ups
5 RDS, rest 30 seconds

25-Hip/Back Extensions
25-Back Extensions

*Active recovery today, working on conditioning and BW
exercises. I think I strained my upper abs, when I
went to change my shirt there was brusing on them.
It doesn't hurt but I'll see tomorrow how it feels,
hopefully it's just light bruising. Ice, Ice Baby!

Rx: Monday May 10th

Evening Session:
Speed Trap-Bar DL: 295@9 x 1,
365 x 1/1/1/1, rest 30 seconds
Back Squat(high bar): 225 x 20!

Close-Grip Bench: 135 x 5, 185 x 5, 205 x 12!
DB Row: 100 x 5, 125 x 5
DB Side Bends: 100 x 5, 125 x 3
DB Suitcase DL-Holds: 125 x 30 seconds

Pistols(L/R): 10/8/6/4/2
Sit Ups: 25/20/15/10/5
3-Way Ab Wheel: 30

*It's has begun...heavy weight with the back squat. It
was still manageable and breathing wasn't an issue.
I'll probably make bigger jumps in weight from now on,
hopefully by contest I can hit 275# for 20 reps. For the
Deadlift...I'm gonna try and use a fat bar, farmer's handles
or trap bar to help improve my farmer's walk. I need to be
able to pick up 240# off the ground, a 480# total. My current
DL is 425-440# but having a neutral grip makes it easier.
Less strain on the back and more emphasis with the hips.
BW-167.5#

Rx: Sunday May 9th

3:00 AM Session:
BTN Push Jerk: 95 x 3, 135 x 3, 185 x 1,
205 x 1, 225 x 1, 245 x 1

HSPU: 100 reps in 60 min
Strict Pull Ups: 50 reps throughout shift

*Freakin tired!!! Did HSPU throughout my late shift
at the gym. I did sets of 10 & 6 towards the end.

Rx: Saturday May 8th

Afternoon Session:
42" Low Box Squat Jumps: 3/3/3/1/1/1

Back Squat(high bar): 95/135/185/205/225,
275 x 1, 295 x 1, 315 x 1, 335 x 1, 365 x 1(belt),
385 x 1(belt), 405 x F

Farmer's-Holds: 155 each@3 x 60 seconds
Farmer's Deadlift: 155 each x 50!

Pull Parts(vert/horz): 3 x 8-10 each
Band Upright Row: 3 x 10-12

*Almost had 405#, I need to build confidence in
heavy weight. 385# felt good, I need to work on
"spreading the floor with my feet". This allows
more hips and torque to the lift. Didn't have much
time for farmer's walk. Just did grip holds and
repped out 310# for 50 reps. I did about 25 straight,
then did quick sets of 5 after. 90 more pounds to go
with the farmer's walk.

Rx: Thursday May 7th

Evening Session:
Sled Drag(100#): 3 trips down & back driveway

50" Stone Load: 190 x 1/1/1/1/1

Burpee Pull Ups: 10 x 5 reps-4:47 rest/pace

*Got the garage somewhat organized, did a lil
stone loading before work. I'm kinda rusty, need
to incorporate stones every week. Did some burpee
pull ups after the shift, not to intense but to get the
blood and HR up.

Rx: Wednesday May 5th

Afternoon Session:
BB Complex-BS/GM/FS: 95 x 5 ea, 135 x 5 ea,
185 x 5 ea, 225 x 5 ea
Ab Wheel(knees): 10/10/10/10

Cleans-Hang/Power/Muscle/Squat: 135/155#
Clean: 245 x 1/1, 201 x 1/1/1/1/1/1
Clean & Jerk: 245 x 1, 201 x 1
Ab Wheel(feet): 8!

Pistols(L/R): 10/8/6/4/2

Evening Session:
CoC#1.5-1/2/3
CoC#2-1/1
Rolling Thunder: 65/100/125/135/145/150/150
Pinch Grip Hub: 10/20/30/40(F)
KB Bottoms Up Press: 20 x 5, 35 x 3, 50 x 1

Speed Axle Press: 105@9 x 3, 135 x 1, 155 x 1, 165 x 1
Axle Push Press: 175 x 5, 185 x 5, 205 x 4 + F

Wt. Neutral Grip Pull Ups: 25 x 5, 35 x 5, 45 x 5
One Arm DB Triceps Extension: 25 x 8, 35 x 8, 45 x 2

"Barbara"
20-Pull Ups
30-Push Ups
40-Sit Ups
50-Squats
5 RDS for time: 2:52.83/3:18.39
3 min rest between RDS

Rx: Tuesday May 4th

Evening Session:

5-CTB Strict Pull Ups
10-Dips
7 RDS

*Just did each RD throughout my shift. Just
getting the blood flowing. Nothing too serious,
Dips need to improve, I'm going to implement
them more often now that my shoulder feels
better. Chest-To-Bar all day!!!

Rx: Monday May 3rd

Afternoon Session:
Speed Box Squats + AV Bands: 225@8 x 2,
275 x 1, 315 x 1
Speed Axle Deadlifts: 211@8 x 1, 255 x 1, 299 x F/F

Axle Rack Zercher Squat: 125 x 5, 215 x 3, 235 x 3,
265 x 1/1/1
DB Hammer Curls: 25 x 10, 50 x 5, 55 x 3/3
Axle Reverse Curl: 33 x 20
GHD Sit Ups: 10, 10 x 10, 25 x 8/8

Tire Flip(700#): 15 singles, 30-60 second rest
Strict Chin Ups: 15

*Box squats are getting heavier with the added band
resistance. I'm trying to use the axle fat bar as much
as possible. My grip strength needs to improve for the
upcoming contest. I'm starting to add heavy bicep work
with hammer curls, reverse grip chin ups and fat bar curls.
Also flipped the tire around, it was heavy and difficult. I only
did singles and rested 30-60 seconds in between flips. I still
feel strong but there's a big difference when I weighed 185#.
In the next 6 weeks If I could add 5-8#'s of muscle for the
contest and keep most of my conditioning I would be in
perfect shape.

Rx: Sunday May 2nd

Evening Session:
42" Box Squat Jumps: 3/3/3/3
Hip/Back Extension: 20/20/20
GHD Sit Up: 10/10/10
Single Leg Step Up Jumps: 3/3/3 each

45" Box Squat Jumps: 3/3
48" Box Squat Jumps: 6 x 1 jump, 30 second rest

Good Mornings: 95 x 10, 135@6 x 10 reps
KTE: 7 x 10 reps

DB Suitcase Deadlift: 150 x 30 sec/30 sec
15ft Wall Ball(15#): 10 x 10 reps, 30 second rest~8 min

*Box Jumps are coming back...gettin ex-plo-sive westcoast
shit!! Tryin to work in the good mornings more often, high
reps and heavy days. Suitcase deadlifts are crucial to oblique
strength. Wall balls are always a good finisher to a workout.

Rx: Saturday May 1st

Evening Session:
CTB Strict Pull Ups: 3/3/3/3/3
Clapping Push Ups: 3/3/3/3/3
DB Row: 75 x 5, 90 x 5, 115 x 5, 130 x 5

Speed Bench: 185@9 x 3, 225 x 1, 245 x 1
KB Floor Press: 35 x 20 each, 40 x 20 each

Back Squat: 205 x 20!

200ft-Waiter's Walk Lunge(45#)

*Back squat is getting heavy, but not uncomfortable.
I need to work on single leg work again, I can feel the
indifferences between the legs. The waiter's lunge was
hard but necessary to thrash the legs. BW-167#

Rx: Friday April 30th

Evening Session:
Speed Deadlift: 275@6 x 1, 333 x 1, 365 x 1,
385 x 1, 415 x 1/1, 425 x 1, 439 x F
GHR: 5/5/5, 25 x 8/8, 10

Standing Abs: 95 x 8/8/8
Hip/Back Extension: 20/20

Burpee Pull Ups: 10/10/10/5/5/5/5, 20-45 sec rest

*Current PR on the Deadlift, got stuck at the knees with
439#. Could of done more with a belt. One of the main
things I need to bring up is my hamstring/glute strength
and do good mornings more frequently. Gotta hit those burpees
hard again too!!