Rx: Tuesday June 29th

Evening Session:
Power Snatch: 40kg x 5 singles, 50kg x 5 singles,
60kg x 5 singles, 145 x 1/1/1, 155 x 1/1/1, 165 x 1,
175 x 1, 185 x F
Power Clean: 155 x 5 singles, 185 x 1/1, 205 x 1,
225 x 1, 235 x 1, 245 x F/F/F

5-Pull Ups
10-Push Ups
15-Air Squats
3 RDS, rest 30 seconds
3 RDS For Time: 6:02

Rx: Monday June 28th

Evening Session:
Reverse Lt. Band Bench: 275 x 1, 315 x 1, 340 x 1,
365 x 1, 375 x 1, 385 x 1
DB Floor Press: 70 x 20!

One Arm DB Triceps Extension: 35 x 5
One Arm DB Push Press: 100 x 1 each,
120 x 1/F(left)
DB Row: 120 x 8
Band Upright Row: 3 x 12
Band Pull Parts: 5 x 10-15

*Max effort day with Tre Bills @PSNS. We
decided to do Tre's favorite exercise...Reverse
Band Bench. Tre hit 435 and just missed 455, I
locked out a hard 385 and called it good. The cage
was short and I could reach the top with a standing
reach. So I'm not to sure how much it was at the
top and bottom.

Sniper Barn Door Back Day

Pull ups: multiple variations 40 reps total
Lat pulldowns: 4 sets of 8-10 reps
Dumbbell Rows: 3 sets of 8 reps @ 80lbs
Upright Rows: 3 sets of 10 reps worked up to 95lbs
Iso Row Machine: 3 set of 10 reps followed by burn out set
Shrugs: 4 sets of 12 reps
Hammer curls: 3 sets of 8-10 reps @ 50lb followed by drop set.
Rope Abs: 4 sets of 10-12 reps
Back extensions: 3 sets of 10-12 reps

Just trying to get the posterior side up. Big back, big gains!!! Continuing to rebuild... Stay posted

Monday Morning

Banded Box Squats: 135x5, 185x5, 225x3, 275x2, 315x2, 315x1 followed by 185x2 for 6 sets.
Kettlebell Bottoms up Press(35lb): 5 sets of 5 reps each arm. in between squats.
Rope abs: 4 sets of 12-15 reps
One Leg back extensions: 3x5
Back extensions: 3x12

Stepmill: 5 mins

Rx: Sunday June 27th

Evening Session:
Standing Abs: 85 x 8, 90 x 8, 95 x 8
One Legged Back Extension: 3 x 10 each
GHR: 2 x 8

Sumo Deadlift(no belt): 245 x 1/1/1, 335 x 1/1/1,
385 x 1/1, 425 x 1, 450 x 1, 470 x 1, 485 x F
Wt. Pull Ups: 50 x 5/5, 70 x 5/4

30-Handstand Push Ups
For Time: 3:33

DB Side Bends: 75 x 5, 100 x 5, 125 x 5
DB Shrugs: 75 x 12, 100 x 8, 125 x 5
Standing Abs: 100 x 8/8/8
Hip/Back Extension: 45 x 20

Rx: Friday June 25th

Evening Session:
1-Mile Treadmill Run(incline-2.0): 7:44

Rest 5 min then...

20-KTE
20-Box Jumps(20")
20-Waiter's Lunge Steps(44#)
20-Butterfly Sit Ups
20-Air Squats
20-Back Extensions
20-Pull Ups
20-KB Swings(35#)
20-Wall Ball(20#)
20-Burpees
For Time: 12:32

Super Barbell Complex w/ empty bar:
Floor OV Press/Floor BTN Press: 1 x 20 each
Overhead Press/BTN Press: 1 x 20 each
Incline Press/Reverse Grip Bench: 1 x 20 each
Back Squat/Hang Power Clean: 1 x 20 each
Hang Power Snatch/OV Squat: 1 x 20 each

*Kinda active recovery/conditioning day. Hopped
on the treadmill and decided to run a mile. Hopped off
and did a bunch of shit, straight freestyle. The chipper
killed me, my conditioning needs to pick up a bit. But I
have been getting stronger so there's always a trade off.
Quad is getting better now, I just needed 2 weeks off from
squatting or anything else that would hurt it.

Friday Afternoon

Reverse Band Flat Bench(max out): J-Beezy hit 315 for 1, Sniper hit 385 for 1.
Strict Press: 3 x 5 @ 135. Sniper worked up to 175 for 1 rep. Tried 185 but failed.
20 Rep Squat: J-Beezy @ 200lbs, Sniper @ 230lbs.
Triceps Pressdowns: 3 x 12
Dumbbell Roll backs: 3 x 12
Rope abs: 3 x 12
One Leg back extensions: 3 x 10
Pull ups 20 reps total

Felt good after coming back from about a week off of training. There are a few things I need to improve on but overall great training session with J-Beezy.

Rx: Thursday June 24th

Evening Session:
Speed Bench: 175@9 x 3, 245 x 1
Floor Press: 185 x 5, 225 x 5, 245 x 5, 275 x 5
Close Grip Floor Press: 225 x 9

Triceps Pressdown(V-bar): 70 x 20, 50 x 20
MM Band Pressdown: 1 x 20

Seated Close Grip Row: 70 x 20, 85 x 20, 100 x 20
Kipping Pull Ups: 3 x 10
KB Floor Press: 50 x 15 each

*Had the pleasure to bench with the phenom Jeremy
Archuleta. Did floor press for the first time in ages, I
feel stronger at it than I ever have. My upper back and
lats are more legit than before. Did high reps with
the assistance exercises, I was feeling sore from the
last session.

Rx: Wednesday June 23rd

Evening Session:
Good Mornings: 95 x 5, 135 x 5, 185 x 5,
205 x 5, 225 x 3, 245 x 3, 275 x 1/1/1/1/1
Cam-Bar Good Mornings: 185 x 20
Speed Deadlift: 275@3 x 1, 295@6 x 1
Deadlift: 315 x 1, 365 x 1, 405 x 1/1/1/1/1(rest 30 sec)

GHR: 4 x 8 reps
8-10ft L-Rope Climbs: 4 trips

10-9-8....2-1 reps
CTB Pull Ups
Ring Dips
For Time: 8:00

Landmine Rotations: 50/25/50/25

*My quad is getting better but no squatting. Deadlifts felt
explosive and strong. My conditioning needs to improve,
the CTB pull up/ring dip WOD was tough. Just gettin' it in!

Rx: Sunday June 20th

Evening Session:
CoC#1.5: 1/1/1, 3/2
CoC#2: 1/1/1
Band Pullparts/Upright Rows: 3 x 10 each
CTB Strict Pull Ups: 5 x 5 reps

Rack DL(below knee): 135 x 5, 225 x 5, 315 x 5,
365 x 5, 405 x 5, 455 x 1, 505 x 1, 525 x 1
DB Side Bends: 75 x 5, 90 x 5, 105 x 5
BB Shrug: 135@3 x 20
Standing Abs: 4 x 8 reps
DB Row(w/straps): 100 x 5, 125 x 5, 150 x 8

15-Hip/Back Extension
10-Eagle Sit Ups
5-Pull Ups
5 RDS

*My quad is still bruised and sore but improving. New
PR in the Rack DL w/ no belt too. Working on improving
my core strength in my obliques,abs and lower back. Just
found out about another Strongman comp at Sequim, it's
on August 14th. If everything goes to plan with training, that
would be a good show to do. DO WORK!!

Banded Camber Bar Squats: 135 x 5, 135 x2, 185 x 3, 225 x 2, 275 x 2, 295 x 1, 315 x 3, 335 x 1 followed by 185 for 9 sets of 2 reps.
Hang Cleans: 95 x 2, 95 x 2, 135 x 2, 155 x 2, 175 x 2, 205 x 2, 225 x 1, followed by 155 for 8 sets of 2 reps.
Rope Abs: 4 sets of 20 reps
One leg back extensions: 3 sets of 5 each leg

5 pull ups
10 ring push ups
for 5 rounds

My squats are feeling more powerful. Continuing to work on my technique, want to get up in weight each week. Need to hit a 20 rep sometime soon.

Rx: Friday June 18th

Evening Session:
CTB Pull ups/Clap Push Ups: 3 x 3 each
KB Floor Press: 30 x 8, 35 x 8, 50 x 8
Pull Parts: 5 x 10 reps

Speed Bench: 160@9 x 3, 245 x 1
Incline Press: 135 x 5, 185 x 5, 205 x 7
Band Pressdown: 3 x 5 reps, 1 x 12(no band)
Dips: 15/10
BB Row: 185 x 8, 205 x 8, 225 x 8
Face Pulls: 3 x 10 reps
Band Upright Rows: 3 x 10 reps

*Starting a 6-week Westside cycle for bench press. I can't
do much with my legs because of my quad being bruised.
It gets better each day...I plan to do deadlifts, good
mornings and heavy core work but no squatting. My goal at the
end of the 6 weeks is to hit a 345# bench press at 168 lbs. I close
gripped 315# the day after my contest, so we'll see?

Rx: Wednesday June 16th

Barn Door Back Session:
Strict Pull Ups: 60 reps various grips
Iso Lat Row: 4 x 5-8 reps, 1 x 20 reps
T-Bar Row: 2 x 8 reps
Upright Row: 4 x 5-10 reps
DB Row: 3 x 8 reps, 1 x 20 reps
Straight Arm Pulldown: 5 x 8-12 reps
Standing Abs: 3 x 10-12 reps
Back Extension: 3 x 15-20 reps
Hammer Curls: 3 x 5 reps

*Sniper's favorite workout session.

Sniper Morning RX

60 pullups various grips
Iso Row Machine: 3 sets of 10 reps followed by a burn out.
Upright row: 95 x 10, 115 x 10, 135 x 10, 95 x 10
Cable Pulldowns: 4 sets of 10 reps
Rope Abs: 4 sets of 20 reps
Back extension machine: 4 sets of 20 reps
Hammer Curls: 50x 10, 50 x 10, 50 x 10

Getting my strength back. working on the core to prevent any hernia's. Overall felt good today. It is always a good day doing Barn door back day with BLEE! Its not the size of the dog in a fight, but the size of the fight in the dog!!!! Stay Focused and Train Hard!!!! ~Sniper

Rx: Monday June 14th

Afternoon Session:
KB Floor Press: 25 x 12, 35 x 12, 45 x 12
KB Bottoms Up Press: 25 x 8, 35 x 8, 45 x 8

Pistols(Left leg only): 10 x 2 reps, rest 45-60 seconds
AB Wheel(feet): 2 x 5 reps
Landmine: 4 x 50 reps

Hang Muscle Snatch: 45 x 5/5, 65 x 3, 95 x 3, 115 x 3,
135 x 1, 155 x F/1/1

*My quad is still swollen and hella sore, I'm not sure
what's wrong with it? Some bruising and tenderness
in the muscle but the knee feels fine. No pain, no gain!

Rx: Sunday June 13th

Evening Session:
Close Grip Bench: 95 x 5, 135 x 3, 185 x 3, 225 x 1, 275 x 1
315 x 1, 295 x 2, 275 x 4, 225 x 8
Close Grip Pull Down: 4 x 5-12 reps, 1 x 20 reps

Sniper Morning RX

Banded Manta Ray Squats: 135 x 5, 185 x 5, 225 x 2, 275 x 1, 315 x 1, 335 x 1. 10 sets of 2 reps @185lbs.
Deadlifts: 155 x 1, 155 x 1, 245 x 1, 245 x 1, 6 sets of 1 rep @ 325. followed by 425 x1, 425 x 1, 425 x 1, 425 x 1.
Power snatches: 45 x 5, 65 x 2, 95 x 2, 115 x 2, 135 x 1, 135 x 1, 135 x 1, 155 x 1, 155 x 1.

Feeling alright, need to fine tune my training program to make sure I am hitting all the necessary exercises. Overall Ready for a comeback!!!! Let the training begin.......

Sunday Night Workout

Reverse Banded Bench: 135lb x 10, 225 x 5, 275 x5, 275 x5, 315x 1, 365 x 1, 385x 1, 405 x 1,
8 sets of 3 reps 275lb.
Face pulls: 3 sets of 10 reps
Iso Rows: 4 sets of 10 reps
Close Grip Lat pulldown: 4 sets of 10 reps
Reverse grip Triceps extension: 4 sets of 10 reps

Treadmill Run: 1 mile in 7min 17secs.

Obviously, my conditioning needs to get back up to par. I am wanted to have my muscles in excellent condition, so that my recovery from high intensity lifts will be legit. Conditioning is also a big key to improving lifts. Want to be running under 7 min mile. Reverse band felt alright, my right shoulder has been giving me some problems but I will continue to rehab it. Staying focused for the future!!!!!

Sniper Mid Day RX

Hammer Curls: 3 sets of 10 reps at 50lbs dumbbells, followed by a drop set 60-25lbs.
Dumbbell Extensions: 3 sets of 10 reps 25lbs, 30lbs, 30lbs.
Close Grip Bench: 135 x 10reps, 185 x 10reps, 225 x 6 reps, 275 x 1 rep
Regular Dumbbell curl: 40's x 10reps, 35lb x 10reps, 30 x 10reps.
Triceps rope extensions: 45lbs / 3 sets of 10reps
Bench max out: 315 x 1 rep, 315 x 1 rep. felt really good!!

Conditioning:
5 pull ups
10 push ups
15 squats
for ten rounds.

Felt alright legs were a bit sore from yesterday, but overall I am getting my strength and endurance back. Joints have been feeling sore, will most likely rest this weekend and see if that helps. Good Luck to BLEE at the Washington strongest apple, I will be the in spirit (Mr. Dobson)! Unfortunately I have to work saturday and sunday.

Sniper Morning RX

Banded Cambered bar Squats: 135lb x 5reps, 185 x 5reps, 225 x 5 reps, 245 x 5 reps, 275lb x 1rep, 295lb x 1 rep, 315 x 1rep, 315 x 2 reps.

Banded Camber bar Good Mornings: 3 sets of 8 reps

One legged Back Extensions: 3 sets of 5 reps each leg, followed by both legs 3 sets by 10 reps.

Strict Press ( fat grips): 95lb x 5 reps, 115lb x 5 reps, 135lb x 1 rep, 145 x 2reps, 165 x 1 rep, 185lb x 1 (failed). followed by 145lbs x 2 reps for 3 sets.

Felt pretty good today, nice cup of coffee to get me started today. Trying to get back on track. Consistency is the cure to success!!!!!

Rx: Wednesday June 9th

Evening Session:
Strict Pull ups: 10/5/5/5
Speed Overhead Press: 95@2 x 3, 105@3 x 3,
145 x 2
DB Row: 75 x 5, 100 x 5, 110 x 5, 125 x 5
Speed Close Grip Bench: 185@3 x 5, 205@4 x 3,
275 x 2, 225 x 8
BB Row: 185@3 x 5, 225@3 x 5
Hammer Curls: 50 x 5/5, 60 x 5
Triceps Pressdown: 3 x 5-8 reps

3-Clap Pull Ups
3-Clap Push Ups
3 x 3 RDS, rest 30-45 seconds

42" Standing Broad Box Jumps: 3 x 3 jumps
Wt Decline Sit Ups: 25 x 5/5, 50 x 30/25 seconds

Rx: Tuesday June 8th

Active Recovery:
Stepmill: 5 min
Treadmill: 10 min

5-Pull Ups
8-Dips
10-Sit Ups
12-Hip/Back Extensions
150 M Row

Hot tub Action: 15 min

Rx: Monday June 7th

Afternoon Session:
Back Squat(high bar): 275 x 20!
DB Row: 100 x 5, 125 x 5, 150 x 3
Farmer's-Holds: 205 x 20 sec, 225 x 30/30/40/40 sec
Farmer's Walk: 225 x ~90ft

BTN Push Jerk: 135 x 3, 185 x 3, 225 x 1
BTN Split Jerk: 275 x 1(belt)
Clean & Jerk: 225 x F/1/1/1/1/1, rest 30-45 seconds

GHR: BW x 20
Band Back Extension: Lt x 12, AV x 12, AV/Lt x 10
Standing Abs: 90 x 8, 95 x 8, 100 x 6/8
One Arm Triceps Extension: 4 x 3-6 reps
Dips: BW x 20

*I met my goal with the final 20 rep cycle at 275 lbs. Also
hit a PR with a 275# BTN Split Jerk. Two more workouts
till contest, I feel very prepared for the Apple...Let's do work!
BW-168#

Rx: Saturday June 5th

Afternoon Session:
Rolling Thunder: 105/130/130/140/150
GHR: 6/6/6, 25 x 5, 35 x 5, 45 x 5

Speed Bench: 185@6 x 3
BB Row: 225 x 5/5/5, 245 x 5, 275 x 4
Close Grip Bench: 225 x 12!/10/3
Speed Rack DL(mid shin): 275@6 x 1, 325 x 1

Suitcase DL: 150 x 40 seconds
Standing Abs: 85 x 5, 100 x 5/5, 90 x 8/12
Hammer Curls: 50 x 5, 60 x 5
One Legged Back Extension: 10, 25 x 10
DB Side Bends: 75 x 5, 100 x 5
Hip/Back Extension: 25 x 20, 10/10

*One more week till WA strongest Apple. I'm feeling
good, my quad is getting better just a bruise. Core feels
strong and so does my pressing. Hit a PR with close grip
bench at 225 x 12 reps.

Rx: Thursday June 3rd

Evening Session:
Wt. Pull Ups(neutral grip): 35 x 5, 45 x 5, 55 x 5,
65 x 5, 75 x 5, 85 x 4
Rack DL(below knee): 135 x 5, 225 x 5, 275 x 5,
315 x 5, 405 x 5, 455 x 10/10/10 sec, 505 x 50 sec
*no belt
GHR: 5/5/5
Hammer Curls: 35 x 5, 45 x 5, 55 x 5, 65 x 3
Tire Flips(700#): 3/3/1/2/4, rest 1-2 minutes

*Tire flip fucked my quad up, bad bruise. Although
I figured out the best starting position for me. Looking
forward to compete in the contest next Saturday. Pretty
much 5 more training days then nothing but grittin!!

Rx: Wednesday June 2nd

Evening Session:
KB Bottoms Up Press: 35 x 5, 40 x 5, 50 x 5
Speed Overhead Press: 95@3 x 3, 115@6 x 3
Overhead Press: 145 x 5

Power Clean & Push Press: 145 x 5, 165 x 5, 185 x 5,
210 x 4/2/1/1/2, 45 second rest
Cleans: 210 x 10 singles, 30-45 second rest

BB Row: 215 x 8/8/8
One Legged Back Extension: 10/10/20

*Almost there...just 10 more days! I'm feeling good,
I will be peaking towards the contest. Testosterone is
up thanks to the 20 rep squats, I still have 2 more sessions
before the contest. Everything is shorter and more intense
as the days count down.

Rx: Tuesday June 1st

Evening Session:
Cam-Bar Box Squat: 135 x 5, 185 x 3, 225 x 2,
275 x 2, 315 x 1, 365 x 1, 385 x 1, 405 x 1

42" Box Squat Jumps(18" box): 3 jumps
45" Box Squat Jumps(18" box): 3 jumps
48" Box Squat Jumps(18" box): 3 jumps
50" Box Squat Jumps(18" box): 1/F/1 jumps

Pistols: 9 x 5 each, rest 60 seconds
Band Good Mornings: AV x 20, AV/Lt x 12,
AV/Lt/Lt x 12, AV x 30

Standing Abs: 85 x 8, 90 x 8, 95 x 8, 100 x 6
DB Side Bends: 75 x 5, 100 x 5
DB Suitcase-Holds: 150 x 30 seconds