Rx: Wednesday September 29th

Afternoon Session:
Strict Eagle Loop Pull Ups: 3 x 10
Rolling Thunder: 140 x 5-7 grip-holds

BTN Push Jerk: 20/40/60/80kg x 5,
90/100/110kg x 5, 120kg x F

1-Tire Flip(700#)
3-Muscle Snatch(40kg)
5-Strict Ring Dips
8-KTE
AMRAP in 15 min: 9 RDS

Back Day

Pull ups- a total of 50 reps
Iso Row- 3 sets of 8 reps
Upright row- 3 sets of 8 reps
Reverse curls- 3 sets of 8 reps
Lat Pulldown- 3 sets of 8 reps
Back extensions supersetted with butterfly sit ups
hammer curls 5x5
DB Row- 3 sets of 8 reps 80's

Rx: Monday September 27th

Olympic Lifting Session:
Flexibility/Mobility: Hips, P-Chain, Overhead/
Rack Position

Cleans(power/hang/squat): 40/50/60kg x 4-6 singles,
70kg x 4 singles, 80kg x 3 singles, 90kg x 3 singles
Cleans(squat/hang): 100kg x 2 singles
Cleans: 110kg x 1, 120kg x F/F/1, 275 x F/F/F,
100kg x 5 singles/90kg x 8 singles
Hang Power Cleans: 70kg x 15 singles

GHR: 10/10/10
Overhead Squat: 95 x 5, 145 x 5, 165 x 3, 185 x 3,
205 x 3, 225 x 3, 245 x F/F/1(all PR's)
Reverse Hypers: 90 x 20/20
Flexibility/Mobility: Hips, P-Chain, Overhead/Rack
Position

*Long fuckin day, I was literally at the gym for 4 hours.
I got carried away, I took at least 30 minutes warming
up & stretching to open up my hips & improve my overhead
position. I instantly feel a relief when I stretch my hips & glutes.
My squatting feels more smooth in the bottom without any
restrictions. Still working on my overhead position, we'll see
how it improves this week. I went 60 lbs heavier on my overhead
squat, I owe it all to the stretching & just getting stronger in those
positions. But I'm excited about these new stretches, I think it will
really help all of my lifts & performance. Train hard...Train smart!

Monday Night

Flat Bench: 185x3, 185x3, 185x3, 225x10, 245x4, 275x3, 280x1.
Squat Cleans: 95x3, 135x1, 135x1, 185x1, 185x 1, 185x1, 205x1, 205x1
Back extension: 5 sets of 10 reps
Butterfly Situps: 5 sets of 10 reps
DB Rollbacks: 3 sets of 10 reps
Hammer curls: 3 sets of 10reps
KB Floor Press: 3 sets of 6 reps

10 double unders
5 bar dips
6 rds for completion

Overall I need to develop a program that I can follow on a weekly basic. Im tired of freestyling workouts. I need a structured Program that I can follow. So I will be spending some time coming up with something that works for me.

Rx: Sunday September 26th

Active Recovery:
Flexibility/Mobility: Overhead/Rack Pos.
Hips/P-Chain
Sott's Press(PVC): 3 x 20

Reverse Hypers: 50/100/120/150 x 12
KB Bottoms Up Press: 25 x 5, 35 x 5,
53 x 1/1/1/5
KB Floor Press: 53 x 12/9/6

Standing Abs: 85/90/95 x 10
Band Back Extensions: Lt x 10, Lt/MM x 10,
Lt/2-MM x 10
One Legged Back Ext: 20 each

50-GHD Sit Ups
For Time: 2:12
Strict Ring Dips: 20!

*Adding more flexibility & mobility work to my
sessions. After attending the CrossFit Flex/Mob
Cert this weekend, the light bulb went on. I'm limiting
my potential by not fully addressing my flexibility &
mobility issues. It's like trying to drive a car with your
brakes on, same thing when deadlifting or pressing.
I'm wasting so much energy getting into proper positions
because of this. Shoulder & hip flexibility is a must for
every lifter & athlete. Just setting aside 10 minutes prior
workout & after can do wonders to your performance. If
you wanna continue to set new PR's then I suggest that you
invest some attentive detail to these issues. Train hard...
Train Smart! - B Lee

Rx: Friday September 24th

Evening Session:
Reverse Hypers: 20/40/50/60kg x 12
Standing Abs: 85 x 8/8/8
GHR: 5/5/5

Back Squat(low bar): 135 x 5/5/5,
185 x 2/2/2, 225 x 2/2/2 (no belt)
275 x 2/2/2, 315 x 2/2/2,
335@8 x 2, 60 second rest,
365 x 1/1/1, 60 second rest

3-42" Box Squat Jumps(18")
8-GHD Sit Ups
7 RDS for time: 6:18

21-15-9 reps
Snatch Grip Waiter's Lunge
Sott's Press
Kossack Squats
For Time: 8:28 (used empty bar)

*Got carried away when I was squatting. Some
Big fat sloppy dude was trying to tell me how to
squat, he said look up because I could hurt my
back. Yeah my back is killing me...I have a back
of steel like Diesel Weasel. That last WOD I did
crushed me, the Sott's Press is no joke. Other
than that, thanks to the fat dude with no idea what
he was talking about. He inspired me to go for it
in the squats.

Rx: Thursday September 23rd

Evening Session:

10-Fat Grip Strict Pull Ups
10-Ring Push Ups
3 RDS

Overhead Press: 95@6 x 3,
135 x 3, 140 x 3, 155 x 3, 160 x 3,
165 x 2
Fat Grip Close Grip Floor Press:
225 x 5/8/9

Strict Ring Dips: 5/5/5/5
Strict HSPU: 5/5/5/5

21-15-9 reps
Pull Ups
Ring Dips
For Time: 4:58

Wednesday:

Fran-
21-15-9 Thruster/ Pullups for time: 5:19

Did this workout right after doing conditioning with the certification class.

Thursday:

5-Burpees
10- Air squats
15- butterfly sit ups
1 lap around track
AMRAP 15 mins
7 RDS.......

Trying to improve everyday, next week will be better because i am starting a new template. Change is always good!!!

Rx: Tuesday September 21st

Olympic Lifting Session:
42" Box Squat Jumps: 18"@6 x 2,
12"@6 x 2

Snatch: 135/140/145/150/155 x 2,
160/165/170/175/180 x 1,
185-F/185/190/195/200-F/200-F x 1

Front Squats: 185 x 3/3, 205@7 x 3,
30 second rest
KB Swings(AS): 80@5 x 12, 30 second rest

DB Side Bends: 100 x 5, 115 x 5
DB Suitcase DL-Holds: 150 x 45/45 seconds

*PR in the Snatch with 195 lbs, it felt spot on & legit with
no press out. Tried for 200 lbs twice but kinda rushed it.
I think I could get it next time around. 80 lb KB is fuckin
heavy, did short intervals with it...heavy shit!!

Monday

Mid Day WOD:
20- Kettlebell swings @ 53lbs
10- Air squats
10- Butterfly sit ups
AMRAP in 15 minutes
8 Rounds

Night Session:
54321.....
Strict Press@135
Deadlift @315
For time: 4:26 seconds

405lb x 5 rep deadlift, felt so heavy......

Followed By:
Back extensions- 10 reps
Waiters Lunge-3 sets of 6 reps each leg

Followed by:
Decline sit ups-10 reps
Box Jumps-10 reps @24ins
3 rds

Overall working on my weaknesses, killed my core today!!! Just getting it in. Putting in that unseen work will make you get seen in the end!

Rx: Monday September 20th

Afternoon Session:

Speed Deadlifts: 130kg@8 x 1
Grip Training: Blob/CoC#T,1.5 x 4-6 sets

5-4-3-2-1 reps
Rack Deadlift(405/455#)
Push Press(90kg)
For Completion:

Rack DL(below knee): 495 x 10(belt)
BTN Push Press: 100kg x 3, 60kg x 15

Towel Sled Pushing(20kg): ~80ft x 4 trips,
~120ft x 2 trips, rest 20-30 seconds

1 hour later, Active Recovery:

20-10ft Wall Ball(20#)
20-Sit Ups
20-Pull Ups
20-Ring Push Ups
3 RDS

KB Turkish Get Ups: 16kg x 3 each, 24kg x 3 each

*Legit strength WOD to start off the week! Push press got heavy,
I could only do triples & doubles. On the last 2 RDS, I went up to
455 lbs on the Deadlift. After the WOD, threw on 5 plates & 10
repped with a belt on...BeastMode, let them know!! Did a heavy
triple with 100kg in BTN Push Press & finished off the legs with
my favorite, towel sled pushing. Hour later hit up McVeigh for
some assistance work & more conditioning.

Rx: Sunday September 19th

Active Recovery, P-Chain:
Reverse Hypers: 10-40kg@4-6 x 12 reps

20-KB Swings RS(70#)
10-GHD Sit Ups
6 RDS

Snatch Grip Waiters Lunge: 20kg x 20,
30kg x 20, 40kg x 20, 20kg x 40

DB Side Bends: 75 x 5, 90 x 5, 105 x 5
One Legged Back Extension: 21/15/9

KB Windmills: 16kg x 5/10 each

5-Bench Press 185lb
7-Kettlebell Sumo deadlift high pull 64lbs
9-Knees to Elbows

AMRAP=15mins
8 rds with bench and kb SDHP, didnt make KTE to finish 9 rds.

Followed by:
10-Butterfly sit ups
10-backextensions
5 rds



Called the co-founder of SniperPerformance BLEE and asked him to brainstorm a grueling WOD for me. And always with success he broke me off with this WOD. It was a great RX, Thanks again. I think if I had the vibram shoes I could have done better. haha jk

Rx: Friday September 17th

Evening Session:
Speed Bench + MM Bands: 135@10 x 3,
185 x 1, 225 x 1, 245 x 1, 255 x 1
Mini Band Pullparts: 4 x 15

100-Burpees
For Time: 5:01

*Took the Sniper challenge & celebrated my
life with 100 Burpees!! It was tough but fun,
I was shootin for sub 5 min but was very close.
Next time under 5 minutes, special thanks to
Genti's I-Phone skillz recording the Massacre!

Rx: Thursday September 16th

Afternoon Session:

8-Back Squat(225#)
6-Strict Ring Dips
4-Front Squat(225#)
2-Tire Flips(700#)
5 RDS for Completion:

21-15-9 reps
One Legged Back Ext
Hip Extension

*Legit strength WOD today, pure
BeastMode on my B-Day!

Rx: Wednesday September 15th

Afternoon Session:

5-Pistols(L/R)
10-KTE
15-Push Ups
AMRAP in 20 minutes: 12 RDS

Rx: Tuesday September 14th

Olympic Lifting Session:
42" Box Squat Jumps: 18"@6 x 2 jumps,
12"@6 x 2 jumps

Power/Hang/Squat Clean & PP/PJ:
95/135/165/185 x 3-5 singles
Power/Squat Clean & Push Jerk:
205 x 5, 225 x 3, 245 x 1(CJ)
Clean & Push Press: 225 x 1

21-15-9 reps
Decline Sit Ups
Back Extensions

Pistols(L/R): 3 x 5

2 Hours Later...

10-Strict Pull Ups(RG)
10-Ring Push Ups
3 RDS

KB Bottoms Up Press: 16kg x 5/5,
24kg x 3/3/3 each arm

BB Row: 135 x 5, 185 x 5, 225 x 5/5,
245 x 5, 275 x 2
2-Way MM Pullparts: 3 x 20 each
Close Grip Bench: 135 x 5, 225 x 5/5,
245 x 5, 275 x 3-7(dumbass spotted me
w/ his hands on the bar)
DB Floor Press: 85 x 12!

*Had to let McVeigh know who's legit!!
Worked on clean & jerks up to a
heavy single with 245 lbs. The CrossFit
class was waiting for us to get done, they
didn't know what hit them. They should of
hired me a long time ago, oh well. Got some
chicken teriyaki with Matt, then later went back
to finish up with upper back work & pressing.
Getting ready for Nationals in 2 months!!

Rx: Monday September 13th

Afternoon Session:

10-Deadlifts(100kg)
10-Burpees
AMRAP in 10 minutes: 7 RDS + 6-DL

Deadlift: 310 x 1/1/1, 354 x 1/1/1, 376 x 1/1/1,
398 x 9-10?(rep out method, no touch & go)
420 x 1, 442 x F

McVeigh Session:

10-KB Sumo DLHP(24kg)
10-KB Swings(24kg)
AMRAP in 8 minutes: 8 RDS

Chin Over the 2nd Bar Pull Ups: 4 x 5, 30 second rest

*Tough met-con with DL's & burpees to get the
juices flowin. Decided to go heavy after
the AMRAP, had 180kg on the bar & decided
to rep it out with no touch & go. I had around 9-10
reps but wasn't sure. Went to McVeigh gym shortly
after to train with a cute lil boo I met recently. Finished
up with a KB met-con with the 24kg bell. Tried the
2010 CrossFit Games Champion pull up style with
the chin over the 2nd bar, hella explosive shit!!
Nice icing on the cake for the day!

Monday the 13th

Back Squat:
195lb x 20reps
225x 2 reps
245x1 rep
275x 1 rep
315x 1 rep
320x1 rep

Rack Dead (right below knee cap)
225x3
315x3
365x2
405x3
425x1

Strict Press:
95x 3
135x3
145x3

Back extensions:
3 sets of 10 reps

Skill work:
Double unders practiced for about 5 mins

Met Con:
50 burpees for time 3.09

Trying to put work in, had a busy day, didnt get to eat much but still gotta do work! NO EXCUSES!!!!

Bench Day

Warm up
135lb with chains for 5 reps
repeated twice.

185lb with chains for 3 reps
225lb with chains for 1 rep
245lb with chains for 1 rep
275lb with chains for 2 rep
315lb with chains for 1 rep failed*
275lb with chains for 2 rep
225lb with chains for 8 rep

Incline Bench
worked up to a max of 255lb.

KB Bottoms up presses
3 sets of 6 reps @50lbs
3 sets of 10 reps of pushups

DB Rollbacks
3 sets of 10 reps 30,35,40lbs

Dips:
3 sets max reps 12,10,6

Met Con
50 Single unders
5 pull ups
10 air squats
5 rounds

6.19

Rx: Saturday September 11th

Evening Session:

50-Strict Ring Dips
50-Pull Ups
50-Burpees
For Time: 10:57

Rx: Friday September 10th

Evening Session:
Reverse Hypers: 20 x 15, 40 x 15/15
KB Swings(RS): 24kg x 20, 32kg x 20/20

Back Squat(high bar): 45/95/135/185/225 x 3,
275 x 20!
315 x 2/2/2/2, 60 second rest

KB Bottoms Up Press: 16kg x 5/5, 24kg x 3/3
Overhead Strict Press: 95 x 3/3/3/3, 30 second rest
135 x 3/3/3/5, 60 second rest
Close Grip Bench: 185 x 5, 205@6 x 5, 60 second rest

MM Pullparts: 5-7 x 10 reps
CoC#1.5: 8-10 singles
DB Row: 110 x 20!

*Starting the 20 rep squat sessions again. I was going to
use 245 lbs today but decided to use 275 lbs to "let some
people know", sometimes you have to do that to make a
statement in the weight room. It was hard, last 5 reps were
breaking down but you gotta BeastMode sometimes.
Finished off the session with some strict press & close grip
along with some assistance work & rehab. 9 weeks till NAS
Nationals!!

Rx: Thursday September 9th

Afternoon Session:
Power Clean & Push Jerk: 40kg x 5 singles,
60kg x 5 singles, 70kg x 5 singles, 80kg x 3 singles,
90kg x 20 singles, 100kg x 2 singles, 110kg x Failures!

Thursday RX

"Strength Works"
2 laps around basketball court
2 sets of 10 reps of air squats and pushups.

WOD
10 situps
8 Lunges each leg
6 Burpees
AMRAP in 15 mins

Followed by
Jump Rope 5 mins double unders, single unders, single leg...

Did the WOD with the class today, assisted with form and encouraged my clients
I believe we totaled 8 rounds today. Still working on technique, but is getting better.

Rx: Wednesday September 8th

Active Recovery:

5-Pull Ups
10-Push Ups
15-Squats
15 RDS for time: 12:30(15-16? RDS)

GHD Sit Ups: 25

Wednesday 9-8-10

Warm up:
Jump Rope
Pushups
10mins

Workout:
Box Squats: 135x5, 185x5, 225x5 with chains, 225x5 with chains, 245x5 with chains, 275x5 with chains, 315x3 with chains, 335x2 with chains, 365x1 with chains.

Deadlifts:
225x5, 225x5, 315x5, 315x5 Sumo, 405x 5 sets of 1 rep sumo/conv.

Trying to get my strength back up. Felt pretty well today.

Rx: Tuesday September 7th

Late Afternoon Session:
Landmine Russian Twists: 3 x 20
AV Band Good Mornings: 3 x 20
GHD Sit Ups: 3 x 10
KB Swings(RS): 70@3 x 10
GHR: 4 x 5

Speed Deadlift: 130kg@6 x 1,
110kg + AV Band@3 x 1,
130kg + AV Band@3 x 1
Deadlift: 170kg x 1, 200kg x 1,
220kg x F/F/200kg x 1/170kg x 1/1/1

42" Box Squat Jumps: 18"@5 x 2 jumps,
12"@5 x 2 jumps

Snatch Grip Deadlifts: 40kg x 1/1/1,
70kg x 1/1/1, 80kg x 1/1/1, 110kg x 1/1/1/1/1
High Hang Snatch: 40kg x 1/1/1, 50kg x 1/1,
60kg x 1
Hang Snatch(mid thigh): 40kg x 1/1/1, 50kg x 1/1,
60kg x 1
Snatch: 40kg x 1/1/1, 50kg x 1/1, 60kg x 1/1/1,
60kg + 10# x 1, 70kg x 7 singles

KB Swings(RS): 80@10 x 10, 20 second rest
KB Clean & Jerk: 80 x 1 each arm

Rx: Monday September 6th

Afternoon Session:
KB Floor Press: 40 x 5, 50 x 5, 60 x 5
CTB Strict Pull Ups: 5 x 5

Speed Bench + MM Bands: 135@9 x 3,
185 x 1, 225 x 1, 250 x F
CoC#1.5: 10 singles
BB Row: 135 x 5, 185 x 5, 225 x 5/5/5

DB Floor Press: 80 x 18!
MM Pullparts: 10 x 10
DB Row: 150 x 2/2/2/3
Hammer Curls: 50 x 8, 60 x 3

BTN Push Press: 95 x 5, 145 x 5, 195 x 3,
215 x 3, 235 x 3, 245 x 1

5-Muscle Snatch(95#)
7-Overhead Squat(95#)
9-Ring Dips
5 RDS for Time: 8:07

Rope Climbs: 20/15/10ft
CTB Butterfly Pull Ups: 50 total
KB Bottoms Up Press: 16kg x 3/3, 24kg x 1/1

Rx: Saturday September 4th

Active Recovery:
Reverse Hyper: 50 x 15/15/15, 20 x 15
Single Leg Back Extension: 3 x 10 each
Single Leg Good Mornings: 45@3 x 10 each

Deadlift Deficit(mid stance): 135 x 20/20/20
Snatch Grip Waiter's Lunge: 45 x 20/20/20

DB Suitcase DL-Holds: 100 x 40 sec, 115 x 30 sec,
130 x 30 sec, 150 x 35 sec
GHD Oblique Sit Ups: 10 each
GHD Sit Ups: 20

KB Swings(RS): 24 kg x 20/20, 32kg x 20/50!
Pistols(L/R): 3 x 5 each

Rx: Friday September 3rd

Afternoon Session:
Squat Cleans: 95/125/145/175/195 x 3,
205 x 1/1/1, 225 x 1/1/1, 235 x 1/F/1/1,
245 x 1/1/1, 255 x 1/1/1, 265 x F/F/F
Clean Pulls: 265 x 3/3/3

3-Power Cleans(175#)
6-GHR
9-Pistols(L/R)
4 RDS

Rx: Thursday September 2nd

Evening Session:
Back Squat(low bar): 45 x 10, 135 x 10,
185 x 5/235 x 5/285 x 5, 30 second rest
KB Bottoms Up Press: 30 x 3/3, 40 x 3/3

Split Jerk(kg/#): 40/88 x 1/1, 60/132 x 1/1,
80/176 x 1, 90/198 x 1, 100/220 x 1,
110/242 x 1, 120/264 x 1, 130/286 x 1,
140/308 x F, 296 x F/F

5-Strict Pull Ups
5-DB Thrusters(50#)
5-Burpees
6 RDS for Time: 6:55

*New PR with a 130 kg/286 lb Split Jerk! Tried
for 308 & 296 but just too heavy. Warmed up my
jerk with some back squats to get the T going up.
I've been having success when hitting squats then
pressing after wards. Topped off the session with a
CrossFit Football WOD, originally it was supposed
to be 9 RDS but the thrusters were heavy & I pussed
out. Kinda mad at myself for that but next time never
again!!

Rx: Tuesday August 31st

Evening Session:
Standing Abs: 3 x 10-20
Pullparts: 3 x 15
Face Pulls: 3 x 12

Rack Deadlift(@ knee): 135 x 5, 225 x 5, 315 x 5,
365 x 3, 405@5 x 3, 455@4 x 2, 495 x 1/1
Back Squat(high bar): 135 x 5, 185 x 5, 225 x 30!

2-Box Jumps(42")
4-CTB Pull Ups
6-Clapping Push Ups
10 RDS for time: 8:06

Back Extension: 50 total
Decline Sit Ups: 50 total