Rx: Thursday May 26th

Explosive Strength/Strength Speed/
Assistance/P-Chain/Core/GPP: PM
Straight Arm Abs: 3 x 10-15
Band Hip/Back Ext: 3 x 15-20
Lat Pulldown: 3 x10

Wt Knee Jumps(DB each hand): 25 x 3/3,
35 x 3, 45 x 3, 55 x 3, 65 x 3, 75 x 3

Speed Axle Deficit DL(RAW/no belt):
363 x 1-2 reps, every 30-40 seconds
For 10 min:

20-Sit Ups
10-Pull Ups
5-Burpees
60ft Prowler Sprint(180#)
6 RDS: 15-17 min

Prowler Sprints(90#): 120ft x 4-5 trips

Rx: Tuesday May 24th

Absolute Strength/Assistance/
P-Chain/Core/GPP-Endurance: PM

Landmine Rotations: 3 x 1 min
Band Upright Row: 3 x 10
Lt Band Good Mornings: 3 x 20
Straight Arm Abs: 3 x 15

Hip Extension: 20, 25 x 15/15
Double Unders: 10 x 20 reps

Close Grip Bench: 135 x 5, 185 x 5,
225 x 5, 245 x 5, 275 x 3
DB Row: 100 x 5, 125 x 5, 150@3 x 3

5-4-3-2-1 reps
Box Jumps(43")
CTB Pull Ups
Clap Push Ups
For Time: 3:19

Rx: Monday May 23rd

Absolute Strength/Strength-Endurance/
Assistance/P-Chain/Core: PM

Muscle Clean: 88 x 5/5, 135 x 5/5, 172 x 5
Hip/Back Ext: 20/20/20
Pullparts: 15/15/10
CoC#1,1.5, 2: 4-6 x 1-5 reps
KB Swings: 53 x 10/10/10

Log Press: 134 x 3/3, 164 x 3/1, 178 x 3/3,
198 x 4, 228 x F(clean)

Farmer's Walk(60ft/no turn): 105 x 4 trips, 155 x 4 trips,
195 x 3 trips, 245 x 2 trips, 265 x 1 trip, 285 x 45ft

50" Stone Load: 175 x 1/1, 190 x 2/2, 210@5 x 5/
240 x F/3/3/4

Rx: Sunday May 22nd

Active Recovery/GPP/
Assistance/P-Chain/Core: PM

Sled Pull: 90@2 x 120ft, 135 x 180ft
Sled Drag: 90@2 x 120ft, 135 x 180ft

Prowler Push(60ft): 270 x 6 trips

Cam-Bar Zercher Carry(80ft): 225 x 10 trips
Cam-Bar Zercher DL: 225 x 2/2/1/1

Burpee Pull Ups: 20 x 5 reps, rest 30-45 sec

Tabata Push Ups: 15/15/15/15-13/10/8/7
Tabata Box Jumps(20"): 12/12/12/12-12/12/12/17

Rx: Friday May 20th

Active Recovery/Pre-Rehab/
Assistance/P-Chain/Core: PM

KB Bottoms Up Bench: 35 x 10, 53 x 5
KB Bottoms Up Press: 25 x 10, 35 x 5

KB Bench: 53 x 10, 70 x 5
KB Press: 35 x 10, 53 x 10

KB Rows: 70 x 8/8
KB Shrugs: 53 x 12/20

Axle Close Grip Floor Press: 125 x 10, 175 x 8
Axle Floor Press: 175 x 10, 225 x 5
Axle Press: 85 x 5/5/5, 135 x 3/4

KB Skullcrushers: 25 x 12, 35 x 15/12
Axle Curl: 35 x 20/20
Strict Ring Dips: 12/12/12

Straight Arm Abs: 3 x 8-10
Facepulls: 3 x 12
Standing Ab-Holds: 2 x 20 seconds
Seated Close Grip Row-Holds: 160 x 45/25 sec

GHD Sit Ups: 6 x 10, short rest

Rx: Thursday May 19th

GPP/GPP-Endurance/Power
Endurance/Strength Endurance: PM

800 M Run
Wall Climb: 1/1
Pull Ups: 10/10
Sit Ups: 20/15
Dip Walk:
800 M Run
16 min:

Sled Lunge/Drag(90/135#): 60ft each
Box Jumps(30"): 20/20
Burpee Wall Ball(20#): 15/15
Ball Slam(30#): 10/15
15 min:

Tire Flip(700#): 10 x 1, 2/5
12 min:

Sled Push(hi)/Sled Sprint(lo):
90/180@60ft x 6-8 trips each
12 min:

Rx: Tuesday May 17th

GPP/Strength/Assistance/
GPP-Endurance: PM

5-Pull Ups
20-Double Unders
5 RDS

Back Squat(high bar): 135 x 5/5,
185 x 5/5, 225 x 5/5, 275 x 5/5,
315 x 2/2
Rack Zercher DL(3 stance): 135 x 5,
185 x 3, 235@6 x 3

Straight Arm Abs: 3 x 8-10
Hammer Curls: 3 x 8
Wt Decline Sit Ups: 3 x 10
Back Extension: 2 x 20
One Legged Hip/Back Ext: 2 x 10

5-Burpees
10-Squats
15-Double Unders
10 RDS: 10:30

Rx: Monday May 16th

GPP-Strength/Explosive Strength/
Strength Endurance: PM

20-Wt Lunge Steps
20-AB Wheel
20-Hip/Back Ext
20-DB Row(60#)
3 RDS

Speed DL + Bands: Lt+135 x 3,
Lt+225 x 3, AV+225 x 3, Lt+255 x 3,
AV+255 x 3
Deadlift(RAW): 345 x 3, 405 x 5, 455 x 1,
455 x 3(sumo)
Stone Clean & Press: 120@5 x 1-2 reps
Stone to Shoulder: 175 x 2/2

Farmer's Walk(60ft): 103 x 120ft, 153 x 120ft,
195 x 120ft/200ft

50" Stone Load: 175 x 1/2, 190 x 2/2, 210 x 2/2,
240 x 1/2, 265 x 1/F/1

BB Yoke Walk(135#)
Heavy Bag Carry(70#)
Keg Carry(90#)
Keg Press(40#)
15 min: 3-4 rotations

Rx: Saturday May 14th

P-Chain/Core/GPP-Strength/
GPP-Endurance: PM

Straight Arm Abs: 3 x 10
Facepulls: 3 x 15
DB Suitcase DL-Holds: 3 x 30 sec
Back Extension: 3 x 12-15
Seated Row: 3 x 12-15
DB Side Bends: 3 x 5

Sled Pulls/Backwards Drag(60ft):
90/135/180/225/270 x 2 trips each
Axle Def DL(overhand grip): 125 x 3/3,
215 x 3/3 255 x 3/2, 295 x F/1/F

Sled Backwards Drag(270#): 60ft x 4 trips,
drop each plate down to 45 x 1-4 trips each

Close Grip Bench: 225 x 8/9/10

100ft Plate Carry(100#)
5-6-7-8-9-10-11-12-13-14-15 reps
Burpees
For Completion: ~20 min

Rx: Friday May 13th

Explosive Strength/GPP-Endurance: PM

Power Snatch: 40/50kg x 3/3, 60kg x 3/3,
70kg x 4, 80kg x 1/1

40-Squats
30-T2B
20-KB Swings(53#)
200 M Run
3 RDS: 17:09

Rx: Thursday May 12th

Explosive Strength/Power Endurance: PM

Wt Knee Jumps: 25 x 3/3, 35 x 3/3,
45 x 3, 55 x 3, 65 x 3

1-3.5" Deficit DL(354#)
2-Box Jumps(43")
On the minute, For 10 min:

10-9-8-7-6-5-4-3-2-1 reps
CTB Pull Ups
For Time: 6:15

Rx: Wednesday May 11th

GPP/Power-Endurance/
GPP-Endurance: PM

20-Lunge Steps
20-Hip/Back Extension
20-Decline Sit Ups
3 RDS:

Double Unders: 3 x 20

Front Squat: 225@6 x 2
Every 30 seconds,
For 6 min:
Back Squat: 275@6 x 2,
315@3 x 1, 1 min rest

10-GHD Sit Ups
10-Burpees w/8ft touch
250 M Row
5 RDS: 16:08,10+10

21-15-9 reps
Box Jumps
Push Ups w/hand release
For Time: 2:08

Rx: Tuesday May 10th

Active Recovery: AM

Strict Pull Ups: 4 x 5
Triceps Pressdown: 4 x 20
DB Incline Press: 60/35 x 20
DB Shrugs: 45 x 20

Rx: Monday May 9th

Absolute Strength/Power Endurance/
P-Chain/Core/GPP-Endurance: PM

AV Band Good Mornings: 3 x 20
CoC#T, 1.5, 2: 3-5 x 1-3 reps
Sled Pull/Drag(90#): 40-60ft x 6 trips

DL-Farmer's Picks/Holds: 103@2 x 30 sec,
153 x 2 x 30 sec, 193 x 30 sec/3 x 10 sec,
243 x 30 sec/3 x 10 sec, 273 x 10-20 sec,
293 x 10 sec

50" Stone Load(240#):
Every 30 seconds,
For 10 min: 12 min-22 reps

BB Yoke Walk(135#): 12 min-3 trips

40-Back Extension
40-Hip Extension
40-Wt Sit Ups(26#)
40-AB Wheel
For Completion:

Rx: Sunday May 8th

Absolute Strength/Assistance: PM

Iso-Lat Row: 3 x 8-10
Pullparts: 6 x 10
CoC #T,1.5, 2: 6-8 x 1-3 reps

Bench Press: 225 x 2, 245 x 1, 275 x 1,
300 x 1, 315 x 1
Close Grip Bench: 275 x 2

DB Incline(palms in): 65 x 8
DB Floor Press: 75 x 12, 85 x 10

DB DL-Rows: 100 x 5, 120 x 5, 135 x 5,
150 x 5
Triceps Pressdown: 3 x 4-8
Straight Arm Abs: 3 x 8-10
Hammer Curl Cardio: 55-5 x 3-5 reps each

Rx: Saturday May 7th

Explosive Strength/Power Endurance/
P-Chain/Core: PM

One Legged Reverse Hypers: 50 x 20,
100 x 20, 150 x 20

Cam-Bar Box Squat: 225@12 x 2,
275 x 1, 325 x 1
Seated Cam-Bar Good Mornings:
135 x 8, 185 x 5/5, 225 x 5
Cam-Bar Good Mornings: 225 x 5/5
Cam-Bar Zercher Squat: 225 x 5/5

Hip/Back Extension: BW x 20,2-mini x 20/20,
2-mini+25 x 20

Speed Axle Def DL: 115kg x 2/4, 135kg@3 x 2,
145kg@3 x 2, 155kg@5 x 2

5-Box Jumps(43")
10-CTB Pull Ups
15-Wall Ball(13-15ft)
30-Sit Ups
5 RDS: 18:29

Rx: Thursday May 5th

Absolute Strength/P-Chain-Core/
GPP-Strength Endurance: PM

Back Squat + BTN PJ: 70kg x 2+1/2+1,
90kg x 2+1, 100kg x 2+1, 110kg x 2+F/
2+1/2+1
Bench Press: 185@3 x 3, 205@2 x 3,
225@2 x 3, 265 x 3, 275 x 2, 285 x 1

DB Row: 125@3 x 5
Hammer Curls: 3 x 4-8
Facepulls: 3 x 15
Straight Arm Standing Abs: 3 x 10

Prowler Push/Sprints: 180@100ft x 5-7 trips

Rx: Wednesday May 4th

Power Endurance/P-Chain-core: PM

Straight Arm Standing Abs: 3 x 10
DB Side Bends: 3 x 5
Hip/Back Extension: 3 x 20

Low Box Squat: 135@6 x 5

5-Power Clean(60kg)
7-GHR
9-T2b
12-Ring Dips
6 RDS: 18 min

Rx: Tuesday May 3rd

GPP-Strength Endurance: PM

Sled Pull/Drag
8 min: 90 x 40-60ft trips

9-Deadlift(155#)
12-Push Ups w/hand release
15-Box Jumps(24")
10 RDS: 18:39

5-Lunge Steps(each)
5-Push Press(45#)
8 min: No drop

20-Good Morning(45#)
20-Back Squat(45#)
4 RDS: No drop

Rx: Monday May 2nd

Absolute Strength/P-Chain-Core: PM

Zercher Squat: 95 x 5, 125 x 5, 175 x 5,
215 x 5/5, 265 x 3/5

Log Clean & Press: 90 x 5, 134 x 5, 164 x 5,
178 x 5
Log Press: 208 x 3

Stone Load: 175 x 5/5, 190 x 5, 210@3 x 2,
240 x 4, 265 x 1/2, 210 x 12!

3-Way Ab Wheel: 21/10/10/10
Hip/Back Extension: 35 x 15/15, 53 x 15
Sit Ups: 15/15

Rx: Saturday April 30th

Active Recovery/GPP/Met-Con: PM

Back Squats(high bar): 135 x 5/5, 185 x 5/5,
225 x 5/10
Push Press: 40kg x 5/5, 60kg x 5/5

300 M Run
15-GHD Sit Ups
5-Burpee Pull Ups
5 RDS: 17:42

50-Thrusters(88#)
50-Push Ups w/hand release
50-Box Jumps
50-Walking Lunge Steps (each leg)
For Completion:

Rx: Friday April 29th

Strongman Met-con/GPP/Active Recovery: PM
500 M Row

Power Snatch: 40/50kg x 2, 60kg x 2/2,
70kg x 2/2, 164 x 2, 80kg x 1+F
Muscle Snatch: 70kg x 1, 60kg x 2

Tire Flip(700#): 8 x 2 Flips
Bar Muscle Ups: 3/5
CT2ndB: 3/5/6

Speed Axle Bench: 195@8 x 3, 245 x 3
One Arm KB Push Jerk: 53 x 10, 70 x 5

Rx: Thursday April 28th

Dynamic DL/Assistance P-Chain/Core: PM

42" Box Squat Jumps: 6 x 2 jumps
Wt Knee Jumps: 25/30/35/50 x 3 jumps each
Standings Abs: 3 x 10
Hip/Back Extension: 25 x 15, 45 x 15/15

Speed Deficit DL + Chains(40#): 221 x 3/2/1,
273 x 3/2/1, 2/2/2, 1/1/1, 303 x 1/1/1/1/1

Axle Rows: 123 x 8, 173 x 6/10/8
GHR: BW x 10, 25 x 5/8

12-Zercher Lunge Steps(77/77/99/121#)
10-Zercher Squats
8-GHD Sit Ups
4 RDS

Burpee Pull Ups: 5 x 10

Rx: Tuesday April 26th

Active Recovery/Assistance P-Chain/Core: PM

Machine Back Ext: 2 x 20
Facepulls: 2 x 20
Straight Arm Standing Abs: 2 x 15
Band Hip Ext: Lt@2 x 15

GHR: BW x 10/10/10
Trap Bar Deficit DL: 135 x 20, 179 x 20,
225 x 20, 275 x 20(no drops)

Midnight Snack:
50-40-30-20-10 reps
Hip/Back Ext
Sit Ups

150-KB Swings RS(35#)

Rx: Monday April 25th

Max Effort DL/Assistance P-Chain/Core: PM
25-Hip/Back Ext
20-Sit Ups
3 RDS

Sumo DL(mid stance): 135 x 5, 223 x 3/3,
273 x 3, 313 x 3, 363 x 3, 403 x 3, 453 x 1,
503 x F, 403 x 5

50" Stone Load: 175 x 3/5/8, 190 x 5/5/5,
210 x 3/4/5

3-Way AB Wheel: 3 x 21 reps
Stone Rows(120#): 2 x 10
Back Extension: 50 reps
One Arm KB Push Jerk: 26 x 10/10, 35 x 15,
53 x 10

Rx: Saturday April 23rd

Active Recovery: PM
600 M Run
30-Power Snatch(88#)
30-Pull Ups
30-Box Jumps(30")
600 M Run
30-T2B
30-Wall Ball
30-GHD Sit Ups
For Time: ~25 min

5-Dips
10-Push Ups w/hand release
15-Squats
5 RDS

Rx: Friday April 22nd

Active Recovery: PM

KB Bottoms Up Floor Press:
35 x 8, 53 x 8/8/8
KB Turkish Get Ups: 53 x 3/3/3
Back Squat: 135 x 5/5, 185 x 10

Prowler Pushes(145#): 100ft x 5 trips

Rx: Thursday April 21st

Dynamic SQ/DL/Assistance
P-Chain/Core: PM

Cam-Bar Box Squats: 225@6 x 2,
275@6 x 2
Speed DL + Chains(40#):
223@3 x 3, 273@5 x 3

GHR: BW@5 x 8, 20 x 5
Good Morning: 135 x 8, 185 x 8/8/8
Wt Pull Ups: 40 x 5/5/5/5
DB Row: 125 x 5, 100 x 10

Straight Arm Standing Abs: 3 x 10-15
Back Extension: 25 x 12, 45 x 12/12
CG Seated Row: 2 x 20
Machine Back Extension: 3 x 12-20
Standing Abs: 3 x 6-8

Wt Walking Lunge(88#): 100 steps,
6-7 min - no drop

Rx: Monday April 18th

Max Effort DL/Assistance P-Chain/
Core: PM

Standing Abs: 3 x 10
AV Band Good Mornings: 3 x 15
DB Side Bends: 3 x 5
Lat Pulldown: 3 x 8-12
Band Hip/Back Extension: 3 x 12-15

Axle 3.5" Deficit DL: 65kg x 3, 105kg x 1/1/1,
125kg x 1(overhand grip)
145kg x 1, 155kg x 1, 165kg x 1, 409 x 1(no belt)
409 x 2, 389 x 3, 369 x 5+2(w/belt)

Zercher Squat: 80kg x 10, 100kg x 8, 120kg x 5,
140kg x 3

GHR: BW@3 x 8
Wt Decline Sit Ups: 25 x 10, 35 x 10, 45 x 10
Hammer Iso-Lat Row: 4 x 5-8
Close Grip Bench: 135 x 8, 225@3 x 6

*Day 1, gettin ready for June 4th...WA Strongest Apple!!

Rx: Sunday April 17th

Active Recovery/GPP-Endurance/Assistance: PM

One Legged Reverse Hypers: 50 x 20,
100 x 20/20, 145 x 20
Landmine Russian Twists: 10/20@4 x 30-40 reps

100ft Sled Pull(135#)
100ft Sled Drag(135#)
5 RDS: 15 min

Standing Abs: 4 x 10-15
Farmer's Walk(plate): 60-80ft@100's x 4 trips

DB Suitcase DL-Holds: 100/125/150@2-3 x 10-20 sec
Facepulls: 3 x 15

12" Box Squat Box Jumps: 36"@3 x 5 jumps
KB Shrugs: 53@3 x 20

3-Strict Pull Ups
5-Box Jumps(18")
10-Decline Sit Ups
15-Double Unders
10 RDS: ~15 min

Rx: Friday April 15th

Explosive Strength/GPP-Strength Endurance: PM

Power Cleans: 40kg x 2/2, 60kg x 2/2, 70kg x 2/2,
80kg x 2/2, 90kg x 2/2, 100kg x 2/2
Clean Pulls: 90kg x 3/3/3/3/3
Wt Pull Ups(chains): 40 x 10/8/6/3, 20 x 3/3

100ft Prowler Push(90#)
10-Wt Push Ups(20#)
8 RDS: 10:33

Rx: Thursday April 14th

GPP-Endurance: PM
25-Muscle Ups
50-Wall Ball(20#)
75-Sit Ups
100-Double Unders
200-Walking Lunge Steps
For Time: 25:00.29

Rx: Tuesday April 12th

GPP-Strength Endurance: PM

7-Axle Deficit DL(215#)
7-Burpees
7 RDS: 12:20

5 min Rest...

10-GHD Sit Ups
10-KB Swings RS(70#)
5 RDS: ~5 min

6 min Rest...

5-Pull Ups
10-Push Ups
15-Squats
10 RDS: 9:08

*Starting to prep for a 7 week assault on my body.
Gotta build the GPP endurance before I go heavy
with the strongman training. I plan to win &
dominate every event. My conditioning will
be hands down the best out there & on another
level. Ladies & Gentlemen, may I present to you...
RAW Capacity...Beast Training!

Rx: Saturday April 9th

2011 USAW Northwest WA Weightlifting Open:

Bodyweight: 75.4 kg

Snatch:
Attempt #1: 80kg - No Good
Attempt #2: 80kg - Good Lift
Attempt #3: 83kg - Good Lift

Clean & Jerk:
Attempt #1: 105kg - Good Lift
Attempt #2: 110kg - Good Lift
Attempt #3: 115kg - Good Lift

Total: 198kg

4th Place, 77kg Class

*Fun shit...great experience getting my feet
wet in Oly lifting. Definitely a different atmosphere
from powerlifting & strongman...no testosterone in
the room. I got a lot of work to do but I will eventually
beast these fancy mofo's!! Beastsiiiide!!

Rx: Friday April 8th

GPP/Strength/Active Recovery: PM

20-Hip Extension
15-Standing Abs
10-Dips
5-Pull Ups
3 RDS

Back Squats(high bar): 5 x 5, worked up to 100kg
KTE: 3 x 10

Bench Press(various grips): 135@5 x 10
One Arm KB Snatch: 26 x 10/10, 35 x 10, 53 x 6

KB Turkish Get Ups: 53 x 3/3, 70 x 2

Rx: Thursday April 7th

Explosive Strength: PM

Clean & Jerk: 70kg x 1/1, 80kg x 1/1,
90kg x 1/1, 210 x 1, 221 x 1, 232 x 1,
243 x 1, 254 x 1/1/Fail Jerk/Fail Jerk
100kg x 1/1, 90kg x 1/Fail Jerk

Clean: 90kg x 5-7 singles
Front Squat: 80kg x 2, 100kg x 2,
110kg x 1, 120kg x 1, 130kg x 1

*Oly prep for Saturday's competition...
What's good!?

Rx: Wednesday April 6th

GPP-Strength Endurance: PM

3-Pull Ups
6-Box Jumps(24")
9-Squats
1-2-3-4-5-6-7-8-9-10 reps
Burpees w/1ft reach
For Time: 10:39

10-9-8-7-6-5-4-3-2-1 reps
Wt Walking Lunge each leg(95#)
1-2-3-4-5-6-7-8-9-10 reps
Thrusters(95#)
For Completion:

BB Yoke Walk(95#): 5 min

Rx: Monday April 4th

Explosive Strength/Strength: PM

Power Snatch + Snatch: 30kg x 2+2, 40kg x 2+2,
50kg x 1+1, 60kg x 1+1, 70kg x 1+1

Power Snatch: 70kg x 1, 80kg x 1/F/F
Snatch: 70kg x 1/F/1, 80kg x F/1/1, 186 x 1/1/1,
90kg x F/F/F/1, 200 x 1/1

Snatch Deadlift: 200 x 3, 110kg x 3
Back Squat(high bar): 70kg x 3, 120kg x 3,
140kg x 3/3/3, 150kg x 2/2, 160kg x 1/1

Strict Pull Ups: 10/5/5/5/5/5/5 = 40 reps

Rx: Saturday April 2nd

2011 JBLM Bench Press Competition:
"Go heavy or go home!"

Warm-Up: Back Squats(high bar): 95 x 10, 135 x 10,
185 x 10, 225 x 10, 275 x 5, 315 x 3/3
Close Grip Bench: 275 x 1/2

Bodyweight: 162.7 lbs
Bench Press: 1 Rep Max
Attempt #1 - 315 lbs, good lift
Attempt #2 - 325 lbs, no lift
Attempt #3 - 325 lbs, no lift
Attempt #4 - 325 lbs, no lift
Bench Press: Repetition Method
Attempt #1 - 185 x 25 reps

Men's 165 lb weight class:
1st Place - 1 Rep Max
1st Place - Repetition Method

2 hours Later...
Active Recovery/Explosive Strength/
Assistance: PM

Hip Extension: 20/20
Back Extension: 20/20
Triceps Pressdown: 20/15

Speed DL(various stance): 140kg@7 x 3
KB Swings(RS): 53 x 50, 70 x 50
One Arm KB Snatch: 26 x 8, 35 x 8/10
Strict Press: 65 x 5, 85 x 5, 95 x 5, 115 x 5, 135 x 3/3

Rx: Friday April 1st

Explosive Strength/GPP-Strength Endurance: PM

Mobility Prep: Foam rolling, lacrosse ball, PNF-
Flex band stretching

Power Clean: 40/60/70/80/90kg x 2,
100kg x 2/2/2
Hang Power Clean: 100kg x 2
Clean: 100kg x 2, 230 x 1, 110kg x 1/1/1
Hang Power Clean + Hang Clean: 100kg

80ft Prowler Push(hi/lo)
20-Wall Ball(20#)
7 RDS: 13 min

Rx: Thursday March 31st

Assistance/Pre-Rehab/GPP-Endurance: PM

Pullparts: 3 x 8
Scapula Pro/Retract: 3 x 15
Facepulls: 3 x 15
Hammer Strength Iso-Row: 4 x 8-12

KB Bottoms Up Bench Press: 35 x 6, 53 x 5,
60 x 3/3, 70 x 2
Cossack Squats: 45 x 8/8, 70 x 8

Axle Bench Press + Mini Bands/KB(35#):
35 x 5, 85 x 5/5/5, 105 x 5/5/5
Axle Floor Press(3-grips): 185 x 12/8/6/4/4/5,
30 second rest

20-Double Unders
10-Ring Dips
5-Burpee Pull Ups
6 RDS: 13:08

Episode 207/365: Deadlift or Pulling Prep Through Better Hip Positioning

Episode 209/365: Free Your Ribs, Free Your Mind

Rx: Wednesday March 30th

Explosive Strength/Assistance/
GPP-Strength Endurance: PM

Close Grip Seated Row: 20/15/10
Lat Pulldown: 12/10/8
Back Extension: 20/20
Strict Pull Ups: 5/5

Speed Bench + MM Bands: 95@3 x 3,
115@3 x 3, 135@9 x 3
Air Squats: 8 x 10 reps

10-Deadlift(220#)
100ft Plate Sled Push
10-Pull Ups
6 RDS For Time: 13:10

Rx: Tuesday March 29th

Mobility Strength/GPP-Strength Endurance: PM

Strict Pull Ups: 5/5
KB Floor Press: 35 x 8, 53 x 8/8
KB Turkish Get Up's: 53 x 3, 70 x 2

Thruster: 90 x 3, 112 x 3, 134 x 3,
156 x 3, 178 x 3, 200 x 2/3

6-Thrusters(112#)
12-GHD Sit Ups
16-Walking Lunge Steps
AMRAP in 15 minutes: 8 RDS + 6-Thrusters

Rx: Monday March 28th

Absolute Strength/GPP-Strength Endurance: PM

Box Squats: 135/185/225/275/315,
2-5 sets x 3 reps
Close Grip Incline Press: 135 x 5, 185 x 3,
205 x 3, 225 x 1, 225 x 1(mid grip)

10-9-8-7-6-5-4-3-2-1 reps
Hang Cleans(134#)
250 M Row
For Time: 24:36

Rx: Sunday March 27th

Absolute Strength/Explosive Strength/
GPP-Strength Endurance: PM

Reverse Hypers: 50 x 15, 100 x 15,
One Legged Reverse Hypers: 100@3 x 10
GHD Sit Ups: 10/10/10

Cam-Bar Box Squats: 135 x 5, 185 x 4, 225 x 3,
275 x 3/3, 315 x 3/3, 365 x 2/2
Speed Rack DL + MM Bands(mid shin): 135 x 3,
225 x 3, 275@8 x 1

8-Wt Walking Lunge Steps(90#) each leg
7-Toes To Bar
6-Pull Ups
8 RDS For Time: 10:11

1 Hour later...

Active Recovery/Assistance/GPP: PM

Axle Bench Press: 25/20/15/10
Hip Extensions: 25/25/25/25

KB Press: 26 x 12/12/12
KB DL Rows: 53 x 12/12/12

KB Triceps Skullcrushers: 26 x 12/20/20/20
KB Shrugs: 53 x 12/12/12/12
KB Farmer's Walk: 70@4 x 100-150ft

10-Strict Dips
15-Decline Sit Ups
5 RDS

Episode 207/365: Bonus-Candid Benching Shoulder Discussion with Bell an...

Rx: Friday March 25th

Power Endurance/Mobility Strength/
Assistance/GPP Endurance: PM

BB Row: 135 x 8/8, 185 x 8, 205 x 5,
225 x 5
MM Pullparts: 3 x 10
KB Press: 26 x 10/10/10, 35 x 10
KB Bottoms Up Press: 35 x 5/5/5

Bench Press + KB(26#)/MM Bands:
45 x 10, 95 x 8, 115 x 8, 145 x 8
Cossack Squats: 26 x 6, 2-26 x 6,
2-35 x 6/12 each leg

1 Power Clean every 30 seconds for 15 minutes:
20-Power Cleans(200#)
10-Power Clean & Push Jerk

43" Box Jumps: 5 x 3 jumps, 40 second rest

6-Burpee Pull Ups
12-Box Jumps(20")
5 RDS: 5:11

Rx: Thursday March 24th

GPP Endurance/Strength: PM

21-15-9 reps
KTE
Push Ups w/hand release
For Completion:

Back Squat(low bar): worked up to 270 x 5
Push Press: worked up to 135 x 5

10-Wall Ball(20#)
10-Burpees
AMRAP in 10 min: 7 RDS

Rx: Wednesday 23rd

Power Endurance/Assistance: PM

5-Strict CTB
8-Standing Abs
15-Hip/Back Ext
3 RDS

1-Deadlift(140kg)
2-43" Box Squat Jumps
4-CTB
5-GHD Sit Ups
6-KB Swings(70#)
10 RDS: 17:12

Rx: Monday March 21st

Absolute Strength/Power Endurance: AM
MM Pullparts: 4 x 12
MM Upright Rows: 3 x 10

Bench Press(wide grip): 135 x 3/3/3, 225 x 3,
275 x 1, 315 x 2, 335 x 1
Close Grip Bench: 295 x 3

Log Press(Clean & PJ): 150 x 3, 180 x 3,
200 x 3, 250 x F(clean)

Medicine Ball Clean & Jump Throws: 50 x 15 throws

Strength: PM

Front Squat: 110kg x 3, 120kg@4 x 2

Rx: Friday March 18th

Mobility Strength/GPP Strength Endurance: PM

Low Box Squat: 95 x 10, 145 x 10/10/10
Good Mornings: 95 x 10, 145 x 10/10/10

10-9-8-7-6-5-4-3-2-1-10 reps
Wt Walking Lunge Steps(88#) each leg
Push Ups w/hand release
For Completion:

Rx: Thursday March 17th

Absolute Strength/Assistance: PM

Back Squat(high bar): 135 x 5/5, 185 x 5/5,
225 x 3, 275 x 3, 315 x 3, 335 x 3, 365 x 2
Back Squat(low bar): 385 x 1, 405 x F

Hang Cleans/Power Cleans/Cleans/Split Cleans:
40/60/80/100kg x 1-3 singles
Clean & Jerk/PP/PJ: 100kg x 4 singles

Strict Pull Ups: 6 x 5 reps
KB Bottoms Up Floor Press: 53 x 11 reps
KB Step Ups: 35 x 10
GHD Sit Ups: 50!

10-Reverse Hypers(150#)
20-Air Squats
6 RDS

Rx: Tuesday March 15th

Explosive Strength/Mobility Strength: Nooner

Power Snatch: 40kg x 2, 50kg x 2/2,
60kg x 2/2, 142 x 2/2, 70kg x 2, 164 x 2,
80kg x 2, 186 x 1/F

Snatch Deadlift: 100kg x 3, 120kg x 3,
140kg x 1/1/1

Assistance/Explosive Strength/
GPP-Endurance: PM

Lat Pulldown: 3 x 8-12
MM Pullparts: 3 x 10
MM Triceps Pressdown: 3 x 12-15
Wide Grip Seated Row: 2 x 10-15

Speed Bench + Chains(50#): 115@3 x 3
135@3 x 3, 155@3 x 3, 175@3 x 3,
185 x 1, 235 x 1
Close Grip Floor Press + Chains(40#):
135 x 5, 185 x 5, 205 x 5, 225 x 5

10-Wall Ball(20#)
10-Pull Ups
7 RDS for time: 7:59

Rx: Monday March 14th

Explosive Strength/P-Chain Assistance/
Mobility Strength: PM

Pull Ups: 4 x 5
GHR: 3 x 8
Hip Ext: 3 x 15
Standing Obliques: 3 x 8
MM Pullparts: 15/15/10/10

Speed Box Squats + Lt Bands:
95@3 x 2, 135@2 x 2, 185@10 x 2,
225 x 1, 275 x 1

Cossack Squats: 25 x 8, 53 x 8/8,
70 x 8/8 each leg
One Legged Reverse Hyper Ext:
100 x 15/20 each leg
Standing Abs: 85 x 10, 90 x 10,
95 x 6
Hip/Back Ext: Lt Band x 15/20
DB Suitcase-Holds: 100 x 30 sec,
150 x 60 sec
Seated Good Morning: 45 x 50

Rx: Friday March 11th

Absolute Strength/Assistance/
Pre-Rehab: PM

Lat Pulldown: 3 x 12
Seated Row: 3 x 15-20
Back Extension: 3 x 15
DB Side Bends: 3 x 5

Zercher Squats(RAW): 95 x 5, 135 x 5,
185 x 5, 225 x 5, 275 x 3, 315@5 x 2,
350 x 1, 365 x 2

Bench Press + Mini Bands/KB's(35#):
95@3 x 8, 145@3 x 8

DB Row: 100 x 5, 125@3 x 5
Seated Low Row: 2 x 10

*Big PR with the Zercher Squat. Previous
was 335lbs or so & 375 lbs with a cambered
bar. Getting super strong with this lift. I'm also
doing the other variations as well which aid in my
squat & DL arsenal. The KB & band benching is
good pressing therapy for me. It utilizes all the correct
pressing muscles & stabilizers. These lifts will help me
take my strength to the next level. Cheers fuck-face's!!

Rx: Thursday March 10th

Assistance/Strength Speed/
GPP-Endurance: PM

5-Strict Pull Ups:
8-Strict Dips:
10-Standing Abs
15-MM Band Hip Ext
3 RDS

MM Pullparts: 5 x 12 reps

Deadlift(sumo/conv): 100kg@4 x 1,
120kg@4 x 1, 140kg@4 x 1,
160kg@4 x 1, 180kg@4 x 1

Overhead Press: 95 x 3/3, 115 x 3,
135@5 x 3
Hang Power Cleans: 60kg x 5/5/5,
70kg x 5/5, 80kg x 3, 90kg x 3, 100kg x 1

5-CTB Pull Ups
5-Burpees
AMRAP in 5 min: 7 RDS

Rx: Wednesday March 9th

Pre-Rehab/Mobility Strength/
Assistance/GPP-Endurance: PM

KB Bottoms Up Press: 26 x 5, 35 x 5/5/5,
53 x 3/3/3
GHD Sit Ups: 7 x 10 reps

Wt Pull Ups: 35 x 5, 50 x 5, 65 x 5
DB Floor Press: 60 x 20, 70 x 20

KB Step Up's: 53 x 6/6/6 each leg

Low Box Squat(hi/lo/sumo/oly): 60kg@5 x 8 reps
Pull Ups: 5 x 10 reps

21-15-9 reps
Wall Ball(20#)
Box Jumps(20")
Push Ups w/hand release
For Time: 3:52

Rx: Tuesday March 8th

Power-Strength Endurance/Assistance: PM

Standing Abs: 4 x 10
Facepulls: 4 x 10
MM Pullparts: 3 x 15

3-Axle Close Grip Bench(185#)
5-Back Squat(225#)
AMRAP in 12 minutes: 12 RDS + 3-Bench

*Back squats gassed me, close grip bench was
easy for me even though I benched yesterday.
I think I needed to warm-up more on the squats
& prep my hips & glutes. I wanted to get 15 RDS
but I took too long with the transitions & squatting.
Either way, it was a nice short hard WOD.

Rx: Monday March 7th

Explosive Strength/Absolute Strength: PM

Clean & Jerk: 40kg x 2/2, 60kg x 2/2, 70kg x 2,
80kg x 2, 90kg x 1/1, 100kg x 1/1, 230 x 1,
110kg x 1, 120kg x F/F(failed Jerk)
BTN Split Jerk: 130kg x F

Bench Press + 40-50# Chains(wide grip):
95 x 5, 135 x 3, 185 x 2, 225 x 1, 245 x 1,
275 x 1, 295 x F
Rack Clean Pull(DL-mid shin):
365 x 1/1/1/1, 405 x 1/1/1/1, 455 x 1/1

Wt Knee Jumps: 30 x 5/5, 35 x 5/5
Knee Jumps + 43" Box Jumps: 10 jumps

Rx: Sunday March 6th

Active Recovery/Pre-Rehab/
Mobility Strength: AM

TRX Exercises: the ones I will add to my program
Squats
One Legged Squats
Lunges
Side Lunges
Crossing Lunge
Hamstring Curl
Hip Press
Standing Hip Drop
Overhead Back Extension
Standing Roll Out
Kneeling Roll Out
Kneeling Oblique Roll Out
Planks
Side Plank
Crunch
Oblique Crunch
Body Saw
Push Up
Atomic Push Up
Rows
Power Pull
Protraction/Retraction
Pike

*Did a TRX certification in Seattle on Sunday. It
was a lot of fun & very challenging. I really like the
single leg work with the squatting & lunging. The
lower body exercises that I really liked was the hip
press & hamstring curl. Both exercises lit up my
hamstrings like it never has before. I believe that
they will go great with GHR's & definitely bring my
squatting & deadlifting up. The core work was the
shit, all the planks, oblique & crunches work really
impressed me. I like that all the exercises that
made me hold myself in push up position, it really
smoked my pressing muscles & stabilizers. I believe
these will also aid in my bench pressing, overhead
work & HSPU's. Overall it was a great experience to
get familiar with the TRX & I look forward in utilizing
these exercises in my regimen.

Rx: Saturday March 5th

Mobility Strength/Assistance/
GPP-Strength Endurance: PM
Rack Cam-Bar Sumo Zercher DL(mid shin):
95 x 5, 135 x 5, 185 x 5/5, 235 x 3/3
Cossack Squats: 10/10, 25 x 5/5, 35 x 5

GHR: 5/5, MM band x 5/5
GHD Sit Ups: 8/8/8/8

3-Clean & Jerk(155#)
4-Burpee Pull Ups
8-KTE
12-Wall Ball(20#)
AMRAP in 20 Min: 7 RDS

Later on...

Active Recovery/Repetition Method/
Assistance: PM

Close Grip Bench: 135 x 20, 185 x 20,
225 x 10
Bench Press(wide grip): 225 x 12

Upright Row(EZ-Bar): 3 x 8-15
Rope Facepulls: 3 x 8-15
3-Way Overhead Triceps Ext: 3 x 5-10 reps
V-Bar Pressdown: 1 x 20 reps

Rx: Friday March 4th

Pre-Rehab/Active Recovery/
GPP-Strength Endurance: PM

Bench Press + Mini Bands/2-KB's(26#):
95/145/195/215 x 3-8 reps,
Bench Press + Mini Bands/4-KB's(26#):
95/145 x 2-5 reps

Floor Press(mid grip): 185 x 5/5, 235 x 5/5,
255 x 3, 275 x 3

10-Zercher Squats(185#)
20-Push Ups w/hand release
3 RDS for completion:

Rx: Thursday March 3rd

Speed Strength/Functional Strength/
GPP-Endurance: PM

Speed Sumo DL(mid-sumo): 301@6 x 1,
353@6 x 1
Hip Extension: 4 x 15

Stone to Chest: 175@4 x 3
Stone to Lap: 190 x 3, 210 x 3, 240 x 2/2,
265@5 x 1

20-Squats
10-Burpees
5 RDS: 5:04

Hood Run around Da block: 12 minutes

Rx: Wednesday March 2nd

Pre-Rehab/Mobility Strength/
Active Recovery: PM

KB Press: 26 x 5/10/10/10
Pullparts: 4 x 20

KB Bottoms Up Floor Press: 35 x 8, 53 x 8/8/8,
70 x 2/1/1
3" Def Axle RDL(overhand grip): 35/55/75kg x 10,
95kg x 5+3+2, 115kg x 1/1/1+1

KB Turkish Get Up's: 53 x 3/3/3, 70 x 3
Ninja Roll Pistols(L/R): 5/5/5

KB Incline Press: 53 x 8
KB Bench Press: 53 x 10
KB Steep Incline: 26 x 10
Cossack Squats: 10, 26 x 10, 52 x 10, 70 x 10
KB One Arm Shrug: 53 x 15, 70 x 12

Rx: Tuesday March 1st

Explosive Strength/Power Endurance/
GPP-Strength Endurance: PM

Reverse Hypers: 50 x 15, 100 x 12, 150 x 12/12

Cambered Bar Box Squats: 135 x 3/3/3, 225 x 2/2/2,
275 x 2/2/2, 325 x 2/2/2, 375 x 1/1
Knee Jumps: 3/3/3
Wt Knee Jumps(DB's): 25 x 3, 35 x 3, 45 x 3

3-Power Cleans(175#)
6-Toes To Bar
AMRAP in 8 min: 8 RDS

100-Burpees(1ft reach)
For time: 10:33

Strict Dips: 20/15/10/5
Pull Ups(kip): 20/15/10/5

Rx: Monday February 28th

Strength/Explosive Strength/Grip Strength: PM

Back Squat(high bar): 134 x 5/5/5, 156 x 5,
178 x 5, 200 x 5, 244 x 3, 288 x 3, 332 x 5
Pullparts: 8 x 10-12 reps

Axle Clean & Press(PJ): 35kg x 3/3/3,
55kg x 3/3, 75kg x 3/3, 85kg x 3/2/1,
95kg x 3/2/1, 105kg x 1(overhand grip)

Close Grip Bench + Mini Bands(3-grips):
135@3 x 2, 155@3 x 2, 185@3 x 2,
225 x 1, 245 x 1, 275 x F
Strict Pull Ups: 5/5/5/5/5/5

Rx: Sunday February 27th

GPP-Work Capacity: PM

Ring Rows: 10 x 10 reps
Ring Dips: 10 x 8 reps

GHD Sit Ups: 10 x 10 reps
10ft Wall Ball(20#): 10 x 10 reps

15-Hip Extensions
10-Push Ups w/hand release
5-43" Box Jumps
5 RDS for completion:

Walking Zercher Lunge Steps: 50 x 100 steps(no drop)

Rx: Saturday February 26th

Strength/Explosive Strength: PM
Zercher Squat: 135 x 5/5/5, 185 x 5/5/5,
235 x 5/5, 285 x 5
Rack Sumo Zercher Deadlift(mid shin):
135 x 3/5/5/5

Speed Rack DL + Doubled Mini Bands:
135@3 x 2, 225@3 x 2, 275@4 x 2,
325@6 x 1, 375 x 1

KB Bottoms Up Bench Press: 35 x 10,
53 x 10
Strict Press: 95 x 3/3/3, 115 x 3, 135 x 7

Rx: Friday February 25th

Explosive Strength/Strength: PM

Snatch: 30kg x 1/1, 40kg x 1/1, 50kg x 1/1,
60kg x 1/1/1, 70kg x 1/1/1, 164 x 1/1,
80kg x 1/1

Hang Clean: 60kg x 2, 70kg x 2, 80kg x 2,
90kg x 5 singles, 100kg x 3 singles,
110kg x 1

Overhead Squat: 60kg x 5, 70kg x 3, 80kg x 3,
90kg x 2, 100kg x 1

Absolute Strength/Strength Endurance/
Assistance: Late PM

Axle Floor Press(mid grip): 125 x 5/5, 175 x 5,
225 x 3, 245 x 3, 265 x 3, 295 x 2, 305 x 1, 320 x 1

Strict Pull Ups: 18!
Close Grip Incline Press: 135 x 20!
DB Row: 125 x 10!, 150 x 2
Ring Dips/Push Ups: 15/10, 7/7

Rx: Tuesday February 22nd

Strength Speed/Assistance: PM

Standing Abs: 3 x 8
DB Side Bends: 3 x 4-8
Seated Row: 3 x 15
Hip Ext: 3 x 15

Box Squat(low bar): 95 x 5/5/5, 135 x 5/5/5,
185 x 5/5/5, 225 x 5/5/5, 275 x 3/3/3, 315 x 2/2/2,
365 x 1/1
Bench Press + MM Bands: 95 x 5/5/5, 135 x 5/5/5,
185 x 2/2/2

BTN Push Jerk: 40kg x 3, 60kg x 3, 80kg x 3,
100kg x 3, 110kg x 3
BB Row(5-grips): 185@5 x 12

Hammer Curls: 3 x 8
Wt Pull Ups: 35 x 5/3/3
Wt Dips: 35 x 15
Rope Facepulls: 4 x 10

1000 M Row(10): 4:00

Rx: Monday February 21st

GPP-Strength Endurance/Assistance: PM

Pull Ups: 5/5/5
KB Swings: 15/15/15
GHD Sit Ups: 10/10/10

"McGhee"

5-Deadlift(275#)
13-Push Ups
9-Box Jumps(24")
AMRAP in 30 min: 20 RDS-29:38

Standing Obliques: 3 x 8
One Legged Back/Hip Ext: 3 x 10

KB Step Ups: 53@2 x 5 each
Walking Lunge Steps: 2 x 20
Ring Dips: 2 x 8

Tire Flips(700#): 2/2/4

*Fuckin murdered...murdered who!!!?? Me & my
fitness!! Definitely a mind fucker, had to play catch up
the last 8 minutes to meet my goal of at least 20 RDS.
I think I almost had 21 RDS or so. I might of had an extra
RD but I lost count at one point so I didn't count it. I took
4 days off in a row, I haven't had days off like that in awhile.
I've been on a rampage of training since Nationals. Not too
specific with training goals but whatever I'm feelin at the
moment. I'm gonna start to program the next month to
have some type of plan or progression, we will see...

Rx: Wednesday February 16th

Power Endurance/Strength/Pre-Rehab/

Active Recovery: PM

One Legged Reverse Hypers: 50@3 x 20

Rack Good Mornings: 95 x 8,

135 x 8/8, 185 x 8/8, 205 x 5/5,

225 x 5/5, 275 x 1

10" Low Box Squat(hi/lo/sumo/oly):

135@3 x 5 each

Hang Cleans: worked up to 80kg x 2-3 reps

2-Hang Cleans(80kg)

4-43" Box Jumps

6-GHD Sit Ups

6 RDS for completion:

Power Cl/Split Cl: 80kg x 3, 90kg@3 x 3

One Arm KB PJ: 16kg x 3, 24kg x 5/5, 32kg x 2

Rx: Tuesday February 15th

Explosive Strength/GPP-Strength
Endurance: PM

KB Bottoms Up Press: 25@3 x 8
Pullparts: 6-8 x 8-10 reps

Bench Press + 40-50lb Chains(3-Grips):
135@6 x 3, 185@6 x 3, 235@3 x 1(pause),
285 x 1/1

10-SDLHP
10-Ring Push Ups
10 RDS: ~10 min

Rx: Monday February 14th

Strength Endurance/Absolute Strength: PM
Hip Ext/Standing Abs/KB Swings/
Back Ext/DB Side Bends: 2 x 5-15 reps


Back Squat(low bar): worked up to 365 x 1,
300 x 18!
Rack Zercher Squat: 300 x 2


DB Row: 100 x 5, 130 x 3, 170 x 1/1, 210 x F
Good Morning: 45 x 50
Band Good Mornings: Lt x 30


*Hit up Flex Fitness with Jer & Matt. Tried to
20 rep 300 lbs but crumbled on the 19th rep.
Descent gym & equipment...might have to
purchase a membership soon.

Rx: Saturday February 12th

GPP-Strength Endurance: PM

Reverse Hypers: 100@3 x 15

"Chelsea"

5-Pull Ups

10-Push Ups

15-Squats

On the minute,

For 30 min: mission completed

20-Hip Ext

20-Decline Sit Ups

3 RDS

15ft Wall Balls(20#): 10 x 5 reps

Rx: Friday February 11th

Absolute Strength/Explosive Strength/
Pre-Rehab/Assistance: PM

Turkish Get Up's(L/R): 35 x 3/3, 53 x 3/3,
70 x 1
2-Way Pullparts: 5 x 10 reps each

ATG Back Squats(low bar): 135 x 5/5,
185 x 5/5, 225 x 5/5, 315 x 3(w/ATG pause)
Strict Press: 95 x 3/3, 115 x 3/3, 135 x 2/2,
145 x 2/2, 165 x 1, 175 x 1, 185 x F/F

Axle Muscle Clean & Push Jerk: 55kg x 3/3,
75kg x 3/3/3, 85kg x 3
43" Box Jumps: 3/3/5 jumps
Tire Flips(700#): 3/3/10 flips

Close Grip Bench(index smooth): 135 x 5, 185 x 5/5,
205 x 5/5, 225 x 5/5, 245 x 5, 275 x 3
3-Way Overhead Triceps Ext: 25 x 5-7 reps each

*Nice strength/power session on a Friday night. Feelin
good with the legs & my overhead position. The turkish
get up's are kinda dope for shoulder stability. I never gave
it a second thought but I can really benefit from it. It crushed
my left arm & side...another exercise to work on weaknesses.
Yup!!...What's good, comin thru!!

Rx: Thursday February 10th

Absolute Strength: Early PM
Hip Ext + MM Band: 3 x 15
Standing Abs: 3 x 10

Deadlift: 135@4 x 1, 225@3 x 1, 269@4 x 1,
315@6 x 1, 365 x 1, 405@4 x 1
GHR: 3 x 8 reps

Active Recovery/GPP-Strength Endurance: PM

5-Ring Dips
10-Toes To Bar
15-KB Swings(35#)
20-Waiter's Lunge Steps(44#)
10 RDS for time: 29:47

*Horrible workout earlier today, felt off & tired. No
juice in my legs...didn't have that crack I needed.
Did an active recovery WOD after closing to get
some blood pumping in my muscles & joints.
It was somewhat hard & but couldn't push it that
intense. Overall very poor training day. I think
I went too heavy this week & didn't give my legs a
chance to really recovery. I will learn from this
week...

Rx: Wednesday February 9th

Pre-Rehab/Assistance/GPP-Strength Endurance: PM
One Legged Reverse Hypers: 50@3 x 10
MM Pullparts: 4 x 15

KB Bottoms Up Floor Press: 35 x 8, 53 x 8/8, 70 x 3/3
Fat Grip Pull Ups: 3 x 5 reps

Bench Press + KB(35#)/Mini Bands: 45 x 8/8, 95 x 8/8,
115 x 8, 135 x 8, 145 x 8, 165 x 6
KB Step Ups: 35@3 x 5 each leg

1000 M Row(10)
50-Wall Ball(20#)
50-GHD Sit Ups
50-Push Ups w/hand release
800 M Run
For Time: 16:56

Rx: Tuesday February 8th

Absolute Strength/Strength Endurance: PM

Front Squat: 95 x 5, 145 x 5, 195 x 5, 245 x 5,
265 x 1, 285 x 1
BTN Push Press: 95 x 5, 145 x 5, 195 x 5, 225 x 2
Zercher Squat: 135 x 10, 185@3 x 10

5-Turkish Get Up's(44#) each
10-Box Jumps(22")
15-Sit Ups
50-Double Unders
5 RDS for time: 26:41

*Double unders suck...I suck at double unders!

Rx: Monday February 7th

Absolute Strength/Explosive Strength/
Strength Endurance: PM

Back Squat(high bar): 135 x 5, 185 x 3,
225 x 3, 275 x 3, 315 x 3/3/6
Close Grip Bench + Doubled Mini Bands:
135@8 x 3

30-Push Press(30kg)
20-KTE
30-Box Jumps(30")
20-Push Ups w/hand release
30-Pull Ups
2 RDS for time: 13:24

4 hours later...

Sumo Deadlift + 40# Chains(RAW):
315 x 2/2/2, 365 x 1, 415 x 1/1

12" Log Clean & Press(PJ): 134 x 3, 164 x 3,
178 x 3, 200 x 3, 222 x 1, 233 x F

Atlas Stone Deadlift: 175 x 3, 190 x 3, 210 x 2,
240 x 2, 265 x 1
Atlas Stone Load to 50" Platform: 265 x F/F/1

*New stone from Jer, called "Big Black". He put
a 25lb cement weight in the middle when he was
making it. It's definately heavier than the 240 stone.
It took me 3 attempts to load it but I finally got it. Also
new PR in the Log Clean & Press with 222 lbs, It's the
heaviest I've ever done with the 12" log. I haven't hit
it in the past year I believe. Hella happy lil strongman!!

Rx: Saturday February 5th

GPP-Strength Endurance: AM

Tabata's...

Pull Ups: 15/10/10/10-10/7/7/5
Push Ups: 15/15/15/15-12/11/8/10
Sit Ups: 12/11/10/10-9/9/9/9
Squats: 15/15/15/15-16/17/18/19

20 seconds of work/10 seconds of rest
8 RDS each, 1 min rest between exercises.

Tabata Score: 37

Insane 800 M Hill Run: 6:12

Power Endurance: PM

Power Cleans(135#): 3/3/3/3/3/3/3/3/3/3/3/3/3/3/3/3
Burpee Pull Ups: 5/5/5/5/5, 4/4/4/4, 3/3/3, 2/2, 1/1
On the minute, every minute for 15 minutes:

*The Tabata's were fun, I need to work on my pull up
& sit up endurance. The PM workout got real ugly, the
burpee pull ups with the 1ft reach get real tiring when
you're also doing power cleans. It just sucked, I'm glad
it was over...feeling good, comin through son!!

Rx: Friday February 4th

Pre-Rehab/Assistance/
GPP-Strength Endurance: PM

Back Squats: 135 x 10/20
Pullparts: 8 x 10-12
Strict Pull Ups: 3 x 5

KB Bottoms Up Press: 26 x 8, 35 x 8,
53 x 2
KB Press: 53 x 5, 70 x 2

Axle Bench Press: 85 x 8, 125 x 8, 175 x 8,
225 x 5/5, 275 x 4, 225 x 7(close grip)
DB Floor Press: 65 x 15
Alt DB Incline Press: 65 x 8

5-Wt Pull Ups(25#)
7-Burpees
40-50ft Towel Sled Push(45#)
6 RDS: ~12 min

Tire Flip(700#): 1/3/3
30" Box Jumps: 10/10/10

Rx: Thursday February 3rd

Explosive Strength/Assistance: AM
GHR: 2 x 6
Standing Abs: 2 x 8
One Legged Reverse Hypers: 50@2 x 10
Hip Extension: 2 x 10

Speed Box Squats + Lt Bands: 165@12 x 2,
225 x 1
Speed 11" Rack DL + Doubled Mini Bands:
135 x 2, 185 x 2, 225@6 x 1, 275@3 x 1,
325 x 1, (standing on 4" platform)

DB Side Bends: 85 x 5, 100 x 5, 115 x 4,
130 x 3
DB Suitcase DL-Holds: 150 x 30 seconds
CTB Strict Pull Ups: 5 x 3 reps
Standing Abs: 5 x 4-6 reps

Explosive Strength: PM
Knee Jumps: 10 jumps
43" Box Jumps(broad): 5 jumps

Power Snatch: 40kg@3 x 2, 50kg@3 x 2,
60kg@3 x 2, 70kg@3 x 1, 80kg x 1

Power Clean: 80kg x 12-15 singles

Clean: 100kg x 1/5
Split Clean: 100kg x 3

Rx: Wednesday February 2nd

GPP/Strength Endurance: PM

7-Pull Ups
7-Toes To Bar
7-Burpees
7 RDS for time: 9:40

Rest 15 min...

21-Deadlift(225#)
400 M Run
18-Deadlift
400 M Run
15-Deadlift
400 M Run
12-Deadlift
400 M Run
For Time: 14:01

Rx: Monday January 31st

Absolute Strength/Explosive Strength/
Grip Strength/Assistance: PM

Push Press: 40kg x 5/5, 60kg x 5, 80kg x 3,
90kg x 3, 100kg x 3, 110kg x 1

Power Clean: 80kg x 3/3, 90kg x 3, 100kg x 3,
110kg x 3, 120kg x 1

Front Squat: 60kg x 3, 80kg x 3, 90kg x 3,
100kg x 3, 110kg x 3, 120kg x 3, 130kg x 1

Rolling Thunder: worked up to 60kg on the bar
Power Snatch: 60kg x 5 singles

One Legged Reverse Hypers: 100@2 x 10 each
Back Extension: 2 x 20
Decline Sit Ups: 2 x 20

*New PR in the Power Clean, almost lost it but
my quick instincts told me to save & recovery.
Hit a heavy single in the front squat & push press
as well. Not an all-time weight but good for the day.
Feeling strong these days & I'm even increasing my
volume with my workouts. I'm running more & doing more
conditioning to prepare for the sectionals/regionals this
March 15th. Happy training to me!

Rx: Sunday January 30th

Active Recovery/GPP-Strength Endurance: PM

3" Def. Axle Deadlift(overhand grip):
35/55/75/95/105kg x 5, 115kg x 2, 125kg x F
Hip Extension: 6 x 15 reps

Back Squats: 135 x 10/10/10/10/20
KTE: 5 x 10 reps

4-Strict Press(90#)
8-GHD Sit Ups
12-Walking Lunge Steps(each)
4 RDS

10-9-8-7-6-5-4-3-2-1 reps
Strict Pull Ups
Dips
Push Ups w/ hand release

Rx: Saturday January 29th

Active Recovery/GPP-Strength Endurance: PM
Reverse Hypers: 100@5 x 12

800 M Run

50-Burpees
40-Pull Ups
30-Pistol Squats
20-KB Swings(70#)
10-HSPU
2 RDS

800 M Run
For Time: 35:22

Rx: Friday January 28th

Strength Endurance: AM

5-Thrusters(95#)
8-Pull Ups
200 M Row
AMRAP in 20 min: 9 RDS-21:36

Active Recovery/Explosive Strength/
Assistance: PM

Zercher Squat: 95 x 5, 135 x 5, 185 x 5,
225 x 5, 275 x 5
Reverse Hypers: 50@5 x 15

Speed Bench + Mini Bands: 135@9 x 3,
185 x 1, 235 x 1
KB Flat Bench: 53 x 8/10
KB Press: 25 x 10/10
Close Grip Lat Pulldown: 4 x 5-8
Straight Arm Pulldown: 3 x 8-12

Rx: Thursday 27th January

Active Recovery/Assistance: AM

DB Flat(palms in): 60 x 20
DB Incline(palms in): 50 x 20
DB Steep Incline(palms in): 40 x 20
Strict Pull Ups: 3 x 10
Facepulls: 3 x 12-15
Standing Abs: 2 x 20
Triceps Pressdown: 3 x 20
Straight Arm Pulldown: 1 x 20
Reverse Grip Bench: 95 x 5, 135 x 5,
185 x 5, 225 x 5

2 Hours Later...

Explosive Strength/GPP-Strength Endurance: PM

Box Squats + Lt. Bands: 135@12 x 2, 225 x 1, 275 x 1

100ft Prowler Sled Pushes(90#)
16-Walking Lunge Steps
12-GHD Sit Ups
5 RDS: 10:21

20-Hip Extension
15-Dips
3 RDS

Explosive Strength: Late PM

11" Rack DL + Doubled Mini Bands: 135 x 2, 225 x 2/2,
275 x 2/2, 325 x 2/2, 365 x 2, 405 x 1/1/1, 405 x 1(sumo)

Hang Power Clean: worked up to 100kg single
Hang Po Cl/Split Cl/Clean/Hang Cl: 100 kg single each

Rx: Tuesday January 25th

GPP/Active Recovery/
Pre-Rehab/Assistance: Early PM

10-Strict Pull Ups
20-Push Ups
30-Squats
4" Deficit DL: 60kg x 8, 80kg x 8, 110kg x 8
3 RDS:

KB Floor Press: 35 x 8, 53 x 5/8/12
Floor Press(5-grips): 135@5 x 10

KB Incline Press: 35 20/20/20
Close Grip Seated Row: 100 x 20, 120 x 20, 140 x 20

KB Skullcrushers: 35 x 8/7/5
KB Overhead Lockout-Holds: 53 x 40 seconds

Speed Strength/Strength Endurance: Late PM

KB Swings RS: 53 x 20/20/20
Speed Deadlifts: 225@6 x 1, 275@6 x 1, 325@8 x 1

200 M Run
12-10ft Wall Ball(20#)
12-Box Jumps(24")
AMRAP in 20 min: 7 RDS~22 min

Medicine Ball Cleans: 50@10 x 5, 10-15 sec rest

Rx: Monday January 24th

GPP/Power-Strength Endurance: AM

15-Hip Extension
12-Standing Abs
4 RDS

5-Power Cleans(155#)
6-GHR
7-Toes To Bar
43" Box Jumps: 3/2/1/1/3 jumps
AMRAP in 15 min: 8 RDS + 10 jumps

20-KB Swings RS(53#)
20-Push Ups(hand release)
4 RDS for completion:

Absolute Strength/Assistance: PM

Reverse Hyper: 50 x 10/10, 100 x 10/10,
150 x 10

Back Squat(low bar/RAW): 95 x 2, 135 x 2,
185 x 2, 225 x 2/2, 275 x 2, 315 x 2, 365 x 2,
385 x 1, 405 x 1
Close Grip Bench(2-grips): 135 x 5, 185 x 3, 225 x 3,
275 x 3, 315 x 1, 325 x 1, 335 x 1

Double Band Pullparts: 4-6 x 8 reps
DB Row: 100 x 3, 120 x 15!
Overhead Triceps Ext: 40 x 15(R)/11(L)

*Hit a nice power-strength endurance WOD this
morning. Then in the PM, max effort back squat &
close grip bench. Finally hit 405 lbs RAW again
with no belt & oly shoes. Hit 315 & 325 with hands
just outside the smooth part of the bar. Hit 335 with
a inch from the smooth part. What's good comin,
through!

Rx: Sunday January 23rd

Active Recovery/GPP-Strength Endurance:

Burpee Pull Ups: 5/10/5/10
Ring Dips: 10/5/10/5
Back Squat(135#): 5/10/5/10
GHD Sit Ups: 10/5/10/5
KB Step Ups(35#): 5/10/5/10 each leg
40ft Towel Sled Push: 1/2/2/4 trips
20 minute Capacity:

Rx: Friday January 21st

Active Recovery/Explosive Strength/
Strength Endurance/Endurance: PM

Close Grip Pulldown: 20/20/10/10
Standing Abs: 20/20/10/10

KB Swings RS(70#): 5 x 20 reps
KB Alt. Press(26#): 5 x 20 reps

Pullparts: 15/15/10/10
Band Upright Row: 15/15
BB Row(hook grip): 135 x 8, 185 x 6/6,
225 x 6, 275 x 4

Speed Axle Bench + Mini bands(1st peg):
125@9 x 3, 165 x 2
Air Squats: 15 x 10 reps

Snatch Press: 95 x 2/2/2, 115 x 2/1
BTN Press: 135 x 1/1/1

~450 M Run(4 laps)
25-Wall Ball(20#)
3 RDS for time: 11:26.93

800 M Run(5%)
800 M Run(2%)
1- Mile: 9:53
400 M Walk(8%)
1.25 Mile: 15:27

Rx: Thursday January 20th

Explosive Strength/Absolute Strength/
Strength Endurance: PM

10-9-8-7-6-5-4-3-2-1 reps
Back Extension
Walking Lunge Steps
Decline Sit Ups
For Completion:

Knee Jumps(seated/ext): 5 x 2 jumps, rest 20 sec
Knee Jump + 43" Box Jump: 5 x 2 jumps, rest 10 sec

Cam-Bar Zercher Squat(RAW): 135 x 3, 185 x 3, 225 x 3,
275 x 3, 315 x 3, 335 x 1, 360 x 1, 375 x 1

Hang Snatch + Snatch: 30kg x 3+3, 40kg x 2+2,
50kg x 1+1
Snatch: 60kg x 2, 70kg x 1, 80kg x 1, 90kg x F/1,
208# x F/F
Hang Snatch: 80kg x F/F/1
Snatch: 80kg x 1/F/F

10-9-8-7-6-5-4-3-2-1 reps
Pistols
CTB
For Time: 5:57

*Big weight in the Z-Squat...cam-bar comes in
handy when rotating exercises. Warmed up with
some knee jumps & added a lil twist with a 43"
box jump. Did some Snatches of the ground &
hit 90kg on my 2nd attempt. I'm still not getting
full extension but getting away with my strong
pull. A working progress...

Rx: Tuesday January 18th

Strength Endurance: PM

5-Pull Ups
10-Push Ups
15-Box Jumps(20")
AMRAP in 20 min: 16 RDS-19:45

*Work capacity = 80-pull ups, 160-push ups,
240-Box Jumps.

Rx: Monday January 17th

Strength Endurance: AM

250 M Row
25-Push Ups
AMRAP in 15 min: 7 RDS + 90 M

5-Burpee Pull Ups
10-KB Swings(35#)
15-Sit Ups
AMRAP in 15 min: 8 RDS

Explosive Strength/Strength Speed: PM

Speed Box Squats + Chains(50#):
165@10 x 2, 215 x 1, 265 x 1
Hip Extension: 10 x 10 = 100 reps

50" Stone Load: 175 x 3/3, 190 x 3/3,
210 x 3/3, 240 x 3/1/3

Incline Log Press: 180 x 10
DB Floor Press: 60 x 22!

Seated One Arm KB Press: 25 x 12, 35 x 8
KB One Arm Overhead Lockout-Holds:
25 x 45 sec, 35 x 30 sec

Rx: Sunday January 16th

Absolute Strength/Strength Endurance:

Overhead Press: 95 x 3/2/1, 115 x 3/2/1,
135 x 1, 155 x 1, 175 x 1, 180 x 1, 185 x F
GHD Sit Ups: 10 x 10 = 100 reps

10-KTE
20-Walking Lunge Steps
250 M Run(2 laps)
AMRAP in 20 min: 10 RDS, 26:37.69

*Work capacity = 100-GHD Sit Ups,
100-KTE, 200-steps, 2500 M-1.5 miles.
Bodyweight-168 lbs.

Rx: Saturday January 15th

CrossFit/Westside:

Muscle Ups: 1/1/1, 2/2/2, 2/2/2,
2/2/2, 1/1/1/1/1/1
Speed Deadlift: 133@3 x 1, 155@3 x 1,
243@3 x 1, 287@3 x 1, 308@6 x 1

6-Muscle Ups
30-Wall Ball(20#)
12-HSPU
15-Power Cleans(135#)
3 RDS for time: 24:16.95

*Gettin my conditioning ready for the
CrossFit regionals/sectionals...gotta get
going soon. No fuckin around, money on
the line as well as respect & my name. Probably
a lil over a month to prepare & to switch my engine
into the "commuter" instead of the "powerhouse".
What's good...comin thru!!