Rx: Monday August 30th

Evening Session:
Power Clean/Hang Clean/CJ: 40/50/60/70/80kg

Power Clean & Jerk:
On the minute, every minute for 15 minutes:
90kg x 15 singles (on the 15th minute: 90kg x 5)
GHR: 20

One Arm DB Push Press: 90 x 3/3, 100 x 2/1/1/1,
120 x F(L)/1(R), F(L)/1(R)
DB Row: 120 x 12
DB Suitcase DL-Holds: 150 x 30/30/30 seconds each

Close Grip Bench: 135 x 5, 185 x 5, 205 x 5, 225 x 5,
245 x 5, 205 x 12
Hang Power Clean: 135 x 5/5/5

Sniper Rx:
Speed Bench: 185@9 x 3, 275 x 3, 300 x 1/1
Seated Row: 4 x 10 reps
DB Lateral Raises/Hammer Curls: 3 x 10 reps

DB Shrugs: 3 x 8-10 reps
Face pulls/Rope Abs: 3 x 12 reps

Rx: Saturday August 28th

Evening Session:
Front Squats: 20/40/60/80kg x 5,
90/100/110kg x 5, 120kg x 4/2/2, 10 second rest
GHR: 8/8/8

"Coe"

10-Thrusters(95#)
10-Ring Push Ups
10 RDS for time: 16:28

*This one sucked, hella fatigued. Quads were fried
& I was having issues with my rack position flexibility.
Thrusters are the ultimate truth.

Rx: Wednesday August 25th

Evening Session:

"McGhee"
5-Deadlifts(275#)
13-Push Ups
9-Box Jumps(24")
AMRAP in 30 min: 20 RDS @28:05

Power Snatch: 135@5 x 3
3-Way Ab Wheel: 3 x 21

Hang Power Snatch: 95 x 5/5/10/10(no drops or regrip)
BTN Snatch Press: 45@3 x 20

*Did a CrossFit Hero WOD...fuckin shitty!! Deadlifts
got heavy, box jumps smoked me & push ups were
all day. My goal was to do more than 15-18 RDS & then
decided to reach 20 RDS. Next time my goal is 22-24 RDS,
possible 25 RDS. Worked on some snatches...worked on
keeping the bar off the ground by no regripping & no dropping.
Just rested on my hips & secured the hook grip. Its a good
mental strength developer.

Rx: Tuesday August 24th

Evening Session:
Squat Cleans: 40/50/60/70/80 kg x 1-3 singles,
90/100/110kg x 1, 120kg x F/F/1, 120kg + 10# x F/F/F/F,
100 kg x 5 singles, 90 kg x 5-6 singles, 80 kg x 10 singles

Hang Power Cleans: 80 kg x 5 singles

*Got new kilogram bumpers at the gym, hella gay but
they are brand new. I ended up hitting 110 & 120 kg squat
clean which is 242 lbs & 264 lbs. I attempted 274 lbs 4 times
but couldn't get my elbows high enough. I caught them in
squat positions but I'm too beefcake. I think I'm losing
some of my flexibility...I did a bench press workout the day
before so I was a little tight up there.

Rx: Monday August 23rd

Evening Session:
Speed Bench + MM Bands: 135@9 x 3,
185 x 1, 225 x 1, 250 x 1
CTB Strict Pull Ups: 5 x 5
KB Bottoms Up Press: 50@5 x 3 each

DB Floor Press: 75 x 18!
DB Row: 130 x 8
DB Suitcase DL-Holds: 100 x 30 sec,
130 x 30/30 sec
Hammer Curls: 50 x 10

*Speed benching with Tre, always a good
session with 3 Bills. Gotta do more KB
bottoms up pressing to work on the stability,
it helps my pressing with the barbells.

Rx: Sunday August 22nd

Afternoon Session:
Snatch Balance: 88/98/108/110/120/
130/140 x 1-2 singles,
154 x 1, 164 x 1, 174 x F/1, 184 x 1,
194 x 1, 204 x F/F

Overhead Squat: 154 x 5, 174 x 2, 184 x 2
Hang Power Snatch: 110 x 1, 130 x 1, 140 x 1,
154 x 1, 164 x 1, 174 x F, 154 x 3

Pistols(L/R): 5 x 10 each leg
Overhead MM Pullparts: 3 x 20

*2nd time doing snatch balance, went 40 lbs
heavier from last time. I need to do more overhead
squats and pistols are getting easier.

Rx: Friday August 20th

Evening Session:
Strict Overhead Press: 95 x 5/5, 115 x 5, 135 x 5/5

3-HSPU
5-Pull Ups
7-KTE
AMRAP @15min: 15 RDS: 15:10

Good Mornings: 50 x 50 reps total
Standing Abs: 65 x 50 reps total

*CrossFit Football mainsite WOD, KTE were the
toughest to do. My grip was fatigued.

Rx: Thursday August 19th

Late Night Session:

10-One Arm KB Swings(12kg)
10 RDS each

Seated KB Bottoms Up Press(12kg): 3 x 10 each
CoC#T: 10/10
CoC#1.5: 3/2
CoC#2: F(L)-1(R)/F(L)-1(R)
KB Floor Press(24kg): 4/5/10
MM Band Pullparts: 20/20/20

50-40-30-20-10 reps
Sit Ups
20-Burpees
5 RDS for time: 11:30

Rx: Wednesday August 18th

Afternoon Session:

2-Speed Box Squats + Lt Bands(185#)
5-Dips
13 RDS

Box Squats + Lt Bands: 225 x 1, 315 x 1,
335 x 1, 360 x 1
Bench Press: 135 x 5, 225 x 3, 315 x 1
Close Grip Bench: 225 x 12!

DB Row: 95 x 5, 120 x 5, 130 x 5, 140 x 5
One Arm DB Push Press: 100 x 5, 120 x 1
One Arm DB Push Jerk: 130 x 2(R)/F(L)
Lt Band Pullparts: 3 x 8-10

Rx: Monday August 16th

Evening Session:
Push Press: 95 x 5, 115 x 5, 135 x 5, 155 x 3,
185 x 3, 205 x 3, 225 x 2, 245 x F/F
Deadlift: 315@5-7 x 1-3, 405@4-6 x 1
Squat Clean: 135 x 3, 155 x 3, 185 x 3, 205 x 1,
225 x 1

1-Squat Clean(225#)
5-Deadlift(315#)
10 RDS For Completion: (8th & 10th RD + Jerk)

*BeastMode.......

Rx: Friday August 13th

Evening Session:
Speed Deadlifts: 275@6 x 1, 295@6 x 1, 325@6 x 1,
365 x 1/1/1, 395 x 1/1/1

Band Glute-Ham Raise: Bw x 5, Mini x 5, MM x 5, Mini/MM x 5/5
Wt Strict Pull Ups: 50 x 2, 65 x 1, 80 x 1, 95 x 1, 105 x 1

"Death by Snatch"
1 Power Snatch @1 min, 2 Power Snatch @2nd min...14 Power
Snatch @14 min for 14 RDS For Time: 10:05(115#)

Squat Snatch: 115 x 3, 125 x 3, 135 x 3, 145 x 1, 155 x 1, 165 x 1PR,
175 x 1PR, 185 x F/1PR, 190 x F

*3 PR's in the Squat Snatch. Tried the "Death by Clean & Jerk" with
Mikko Salo's 135# CJ. He made it in the 14th minute & hit 13 reps with
1 remaining. I used a 115# Power Snatch, I made it to the 10th minute
with 10:05. It was legit, Sniper should use this method for bench press
and deadlift. That would make for some legit clips at Sniper Performance.

Rx: Tuesday August 10th

Active Recovery:
Seated Box Good Mornings: 45 x 20, 95 x 15
Good Mornings: 135 x 10/10/10/10, 185 x 10

25-Glute Ham Raises
50-GHD Sit Ups
25-HSPU
50-KB Swings(70#)
25-Toes to Bar
50-Burpees
For Time: 19:31

Snatch Grip Waiter's Lunge(45#): 20/25/30/
35/40 steps, rest 2-3 minutes
Tire Flip(700#): 1/1/3/3/3, rest 2 minutes

Rx: Monday August 9th

Afternoon Session:
Back Squats(low bar): 45/95/135/185/225 x 1-5 reps,
225 x 20, rest 5 min, 275 x 10, rest 5 min, 315 x 10,
rest 5 min, 365 x 2

BTN Split Jerk: 135 x 1, 185 x 2, 235 x 1, 265 x 1,
285 x 1, 305 x 1, 325 x F
Split Clean: 265 x F/1
Split Clean & Jerk: 265 x F(missed Jerk)
Power Clean: 235 x 1

Evening Session:
Bench Press: 45/135/185/225 x 1-5 reps,
275 x 1, 315 x 1, 320 x F
Strict Pull Ups: 21!

*Fuckin PR's all day with Sniper & B Lee. A big
305 lb jerk by B Lee & a 285 lb split clean by Sniper.
He also did a bonus lift at the end with his own exercise
the "sumo deadlift muscle split clean" at 265 lbs. Check
out the video clips at www.sniperperformance.blogspot.com
for your viewing pleasure.

Rx: Saturday August 7th

Session #1
Close Grip Bench: 225 x 5/5/5, 275 x 2/2/2,
295 x 1/1/1
BTN Strict Press: 45 x 20
Strict Press: 45 x 20

Strict Pull Ups: 5/5/5/5
3-Way Pullparts: 2 x 20 each
Band Upright Row: 3 x 10

Session #2
Incline Bench: 225 x 2/2/2, 235 x 1, 245 x F
Butterfly Pull Ups: 20/20/20/20

15ft Wall Ball(15#): 10/10/10/20/10/10/10/20=100

Rx: Friday August 7th

Afternoon Session:
Stone Load to 50" Platform:190 x 5, 210 x 3/3,
240 x 8 singles, rest 1-2 minutes

*Stone session on my lunch break, got woken up
by Michaels causing a ruckus because he drank
his first cup of coffee. I PR'd tho, I haven't hit the
240 stone that many times in a session.

Rx: Thursday August 5th

Evening Session:
Front Squat: 95 x 5, 125 x 5, 165 x 5,
185 x 5, 215 x 5, 235 x 5, 281 x 2

50-CTB Pull Ups
50-Push Ups w/hand release
50-GHD Sit Ups
50-Pistols
For Time: 12:10

Rx: Wednesday August 4th

Afternoon Session:
KB Floor Press: 35 x 5, 50 x 5, 55 x 5,
60 x 2/3

Bench Press: 135 x 5, 185 x 3/3, 225 x 2,
245 x 1, 275 x 1, 295 x 1, 325 x 1, 340 x F,
225 x 15
BTN Push Jerk: 70kg x 1, 100kg x 1,
120kg x F/F

Rx: Monday August 2nd

Afternoon Session:
Power Clean: 135 x 3/3, 155 x 3/3, 185 x 3
Split Clean: 225 x 1/1, 245 x F/1
Split Clean & Jerk: 260 x 1/1

Pull Ups(any style): 110 reps
Iso-One Arm Lat Row: 90/135/160@4-5 x 5 reps

Power SN+OV SQ+Hang Power SN: 75 x 1+5+1,
95 x 1+5+1, 115 x 1+5+1, 135 x 1+5
Overhead Squat: 135 x 10
Power Snatch: 135 x 1, 145 x 1, 165 x 1/F,
155 x 15 singles, rest 1-2 minutes
Hang Power Snatch: 95@6 x 5, short rest
Overhead Snatch Lunge: 45 x 50 steps!

*Several PR's by me and Sniper. He hit the ever
waiting 275 lb clean, we've been waiting for this...he
did it as a hang clean with a baby split. I hit a 260 lb
split clean & jerk for 2 singles. But the lockout was an
issue, I guess I need to hit the band pressdowns.

Rx: Friday July 30th

Evening Session:
42" Box Squat Jumps(12"): 9 x 2 jumps
Box Squat Jumps(12"): 45"/48"/50" x 1 jump each
Box Jumps: 42"/45"/48" x 1 jump each, 50" x Big Fail!!

Wt. Strict Pull Ups: 35 x 5, 50 x 5, 65 x 5, 80 x 5
Rack DL(below knee): 135/225/315/405 x 1-5 singles

Bar Muscle Up's: 3 x 5 reps
Hang Muscle Snatch: 45 x 20
Close Grip Bench: 205 x 15!

*I fucked up big time!!! Tried doing a standing box jump
at 50", I jumped on the side of the box which slid it away
from me. I fell on my ass/hip/back area hard, I immediately
jumped to my feet with embarrassment and a hurtin ego.
Nothing is wrong I think, just a deep bruise and a knot my
lower back. Thank the sun I have some padding in that area!