Rx: Sunday December 26th

Westside/Strongman/
Oly Lifting/CrossFit:

MM Pullparts: 8-10 x 15 reps
KB Floor Press: 35 x 8, 53 x 8,
70 x 5/2/4

Axle Incline Press: 125 x 3, 175 x 3,
225 x 4
Foam Close Grip Bench: 225 x 10, 275 x 3
Axle Bent Over Rows: 123 x 8, 211 x 4/4

Axle Split Clean & PP(no warm up): 211 x 1
Axle Split Clean & PJ: 211 x 5

Muscle Snatch: 50kg x 2, 60kg x 2, 70kg x 1,
164# x F
Hang Power Snatch: 70kg x 1, 164# x 1
Snatch: 164# x 5-7 singles
Hang Snatch: 60kg x 5

5-Strict Pull Ups
10-GHD Sit Ups
15-KB Swings RS(70#)
5 RDS For Completion:

Rx: Saturday December 25th

Westside/CrossFit:
One Legged Rev Hyper: 40kg@2 x 10each
3-Way MM Pullparts: 2 x 10 each

Speed Box Squats: 225@12 x 2, 315 x 1
Speed Trap Bar DL: 275@3 x 1, 315@3 x 1,
405 x 1, 495 x F
Rack Zercher Squat: 215 x 3, 265 x 3, 315 x 1

DB Side Bends: 80@3 x 8
Standing Abs: 85@3 x 8
Facepulls: 2 x 10-12
Straight Arm Pulldowns: 2 x 8-10

15ft Wall Ball(20#): 15 x 10 reps, 30-40 sec rest

Rx: Thursday December 23rd

Olympic Lifting:

Snatch Balance: 40kg x 2/3, 60kg x 2,
70kg x 1, 80kg x 1/F, 90kg x 1

Clean: 80kg x 1, 100kg x 1
Hang Power Clean: 80kg x 1
HaPoCl/PoCl/SplitCl/Clean: 90kg

ATG Back Squat(high bar/RAW):
100kg x 3, 120kg x 3, 140kg x 3,
170kg x 1+F
Snatch Deadlift: 170kg x 1

*Should of warmed up properly, needed
to loosen up my hips & hamstrings. Also
my overhead was an issue, left shoulder
wasn't that stable. Especially with Oly lifting,
flexibility & mobility is a must. I've now learned
from this experience & will not do this again...
I repeat NOT DO AGAIN! But had a decent
Ass-To-Grass Oly squat with 374 lbs, tried
for a double but couldn't get that torque. Tried
a snatch deadlift for fun...heavy & a pretty difficult
movement for me. This will be a nice rotation with
the deadlift exercises.

Rx: Wednesday December 22nd

BeastMode CrossFit:

3-3-3-3-3-2-2-2-2-1-1-1 reps
Power Clean & Jerk(80kg/176#)
1-2-3-4-5-6-7-8-9-10-11-12 reps
Burpees
On the minute, every minute
For 12 minutes: mission completed

*Got really shitty, when the burpees
increased. CJ's got heavy, had to drop
the reps but worked out well. Definately
a power-endurance WOD!

Rx: Tuesday December 21st

Westside/CrossFit:
Prowler Sprints: 120ft(hi/low) x 5 trips,@5min

5-CTB
10-Ring Dips
15-Overhead Squats(95#)
AMRAP in 20 minutes: 7 RDS-21:01

*Da Prowler was the worst to recover from, frickin
sick vicious son! Overhead squats will crush the
strongest of beasts if flexibility is poor...

Rx: Monday December 20th

Strongman:

Warm Up:50" Stone Load: 175 x 2, 190 x 2, 210 x 3,
240 x 3/2

Timed Effort...
50" Stone Load:
240 x 2/210 x 2/2/2/2/2/190 x 5/5/5/5/
175 x 5/5/5/190 x 1/210 x 1/240 x 1=50 reps@23:10

Cool Down:
50" Stone Load: 190 x 11

Rx: Saturday December 18th

Westside/Olympic Lifting/CrossFit:
Strict Pull Ups: 5/5
GHR: 5/5
42" Box Squat Jumps: 12"@8 x 2

Sumo Deadlift: 405 x 1, 455 x 1(no belt),
(belt)495 x 1, 515 x 1
Hang Cleans: 70kg x 2, 80kg x 2, 90kg x 2,
100kg x 2, 110kg x 1, 252 x 1

10-Deadlift(315#)
30-GHD Sit Ups
3 RDS for time: 7:34

*PR city son!! Haven't hit a heavy dead since contest
& even a heavy sumo in a minute. Had plenty left in
the tank for more but needed to move on. Heavy hang
cleans afterwards...was feelin good decided to go for
252 lbs. Workin on that goal of a 275 lb CJ!!

Rx: Thursday December 16th

Westside/Strongman:
5-Chin to 2nd Bar
5-Ring Dips
2 RDS

Speed Bench + MM Bands(1-peg):
135@9 x 3, 185 x 1/1
Blob(~30#): 4-6 x 10 sec-holds

Axle Strict Press: 165 x 2, 187 x 1
Axle Split Clean & PP: 205 x 4/6

5-CT2ndB
10-Hang Muscle Snatch(95#)
20-Ring Push Ups
30-Squats
3 RDS: 7:41

Rx: Wednesday December 15th

Westside:
Cam-Bar Squats(RAW/low bar): 135 x 5/5,
225 x 3/3, 275 x 2, 315 x 1, 365 x 5, 315 x 11
Cam-Bar Good Mornings: 225 x 12

GHR: BW x 20!
Standing Obliques/Abs: 2 x 5-6 each
Straight Arm Pulldown: 2 x 8
Standing Abs(facing away): 2 x 5

Rx: Monday December 13th

Strongman/Olympic Lifting/Westside:
Back Squat: 115 x 5/8, 155 x 5
Front Squat: 155 x 5/5

Log PP(Slater log/100#): 150 x 2, 190 x 2,
220 x 2
Log PJ: 240 x 1

Hang Power Clean & PP: 60kg x 1+2/
1+2, 80kg x 1+2, 90kg x 1+2, 100kg x 1+2
Hang Power Clean & PJ: 110kg x 1
3" Deficit Deadlift: 160kg x 5/5, 180kg x 4

Bench Press(illegally wide): 135 x 6, 185 x 6,
225 x 3, 275 x 6
DB Press(palms in): 75 x 22!
DB Row: 110 x 5, 125 x 5, 150 x 4
Tate Press: 40 x 12
Reverse BB Curl: 45 x 20
Standing Abs: 70 x 12, 85 x 8/8
Decline Sit Up-Holds: 1 x 12

Rx: Saturday December 11th

Westside:

12" Box Squats(high bar/oly):
40/60/80kg x 5, 100/120kg x 3,
140kg x 3
2-Way Pullparts: 5 x 10
Back Squat(high bar/PL): 80kg x 20

KB Floor Press: 35 x 8, 53 x 5/5,
70 x 1/4/5
Blob(~30#): 3 x 20 sec-holds
Strict Pull Ups: 8/8/8
Band Upright Rows: 3 x 15
KB Press: 26 x 20, 35 x 12

Standing Abs: 85 x 8, 90 x 8, 95 x 6
DB Side Bends: 85 x 5, 95 x 5, 105 x 5

Rx: Friday December 10th

CrossFit:

"Filthy Fifty"
50-Box Jumps(24")
50-Jumping Pull Ups
50-KB Swings(16kg)
50-Walking Lunge Steps
50-KTE
50-Push Press(45#)
50-Back Extension
50-Wall Ball(20#)
50-Burpees
50-Double Unders
For Time: 30:25

*Not ready for that...

Rx: Thursday December 9th

Westside/CrossFit:
GHR: 4 x 8
GHD Sit Ups: 3 x 10

1-Speed DL(286#)
2-Speed Cam-Bar Box SQ(275#)
1-Speed DL(286#)
5-Burpees
10 RDS: 14:36

Sumo Deadlift: 398@4 x 1,
418@4 x 1, rest 30 sec

21-15-9 reps
KTE
KB Swings(53#)
Ring Dips
For Time: 6:27

Rx: Tuesday December 7th

CrossFit/Westside/Strongman:

"Angie"
100-Pull Ups
100-Push Ups
100-Sit Ups
100-Squats
For Time: 18:57

Close Grip Bench: 135 x 5, 185 x 3,
225 x 3, 275 x 3
DB Floor Press: 50 x 25
Facepulls: 3 x 10
Hammer Curls: 2 x 10

Tire Flip: 700 x 10 singles, rest 20-30 seconds

*Way slower in "Angie"...I did this about 6-8 months
ago & did it in about 17 minutes. But I wasn't as
strong as I am now. I felt my pull ups were better,
I gassed in the push ups, sit ups always suck & I
thought I would smoke through the squats but just
didn't have it. Oh well next time around...I will crush!!

Rx: Monday December 6th

Olympic Lifting:

Power/Split/Squat Clean & Push Jerk:
115 x 6 singles, 137 x 6 singles,
176/198 x 3 singles, 220 x 6 singles
Hang Power Cleans: 176 x 15 singles,
198 x 10 singles

BTN Push Jerk: 80kg x 3, 90kg x 3/3,
100kg x 3/3, 110kg x 3/3, 120kg x 3,
130kg x F
Back Squat(high bar/knee wraps):
150kg x 8

*New PR's with the BTN push jerk &
oly back squat. Feeling hella strong
in the legs these days, squatting in every
workout since nationals...well almost.

Rx: Sunday December 5th

Westside/Strongman:

Axle Zercher Squat: 123 x 3, 167 x 3, 211 x 3,
231 x 3, 255 x 3, 277 x 3, 299 x 2

Axle Floor Press: 125 x 6/6, 175 x 3/3, 215 x 3/3
265 x 1, 285 x 1, 305 x 1, 320 x 1

Axle Deadlift: 145 x 3/3, 233 x 3, 321 x 1, 411 x 1/1

*1st time hitting the fat bar with these lifts, so by default
these are all PR's! I thought I would do better in the
deadlift though. Hella fatigued & grip wasn't feeling
it.

Rx: Thursday December 2nd

Late night CrossFit:
Knee Jumps(various): 8-12 jumps
Back Squats(low bar): 135 x 5/2, 185 x 2,
225 x 2/2, 275 x 2
42" Box Squat Jumps: 12"@5 x 1

Complete 2 Back Squats & 1 max height box jump
on the minute for 15 minutes: 15 RDS-315#/42"

Rest 5-6 minutes...

20-Back Squats(225#)
20-HSPU
20-Toes-To-Bar
20-Burpees
For Time: 6:01

*Completely murderous heavy met-cons back
to back. Squatin & burpin machine for the rest
of December...Merry Christmas to myself!!!

Rx: Wednesday December 1st

Late Night Recovery:
Strong Band Good Mornings: 3 x 20
Standing Abs: 3 x 20
Air Squats: 3 x 20

Facepulls: 3 x 20
Triceps Pressdown: 3 x20

100-Burpee Pull Ups
For Time: 13:02

*PR in burpee pull ups, haven't done a
100 of these in 5 or 6 months. Previous
was just under 14 minutes. What a way to
start off da 1st of da month...get up get up,
cash yo checks & come on!!