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!!

Rx: Tuesday January 11th

Afternoon:

6-Pull Ups
8-GHD Sit Ups
10-Wall Ball(20#)
AMRAP in 10 min: 8 RDS-10:13

Evening:
800 M Run
Plyo Stairs: 7 x 4-15 jumps
Machine Back Ext: 90 x 20, 110 x 15, 130 x 12
AB Wheel: 3 x 20

Front Squat: 95 x 5, 115 x 5, 145 x 5, 165 x 5,
185 x 3, 235@7 x 3, 60 second rest
Back Squat(high bar): 235 x 16(knee issue)

Rack Bench(mid grip/chest ht): 185@3 x 5
Close Grip Bench: 235 x 5/5/7
Dips: BW x 23!

10-9-8-7-6-5-4-3-2-1 reps
Incline Press(135#)
One Arm DB Row(75#)
For Completion:

Rx: Sunday January 9th

Westside:
5-Strict Pull Ups
10-Ring Push Ups
3 RDS

Axle Floor Press: 125 x 8, 175 x 6,
215 x 5/5, 265 x 3/3/3, 285 x 2/2,
305 x 1/2/1
Facepulls: 4 x 12
Rack Strict Press(3-grips): 135 x 1/1/1,
155 x 1/1/1, 165 x 1/1/F

DB Incline(palms in): 60 x 8, 70 x 8, 80 x 7
Wt. Pull Ups: 50 x 5/5/7
Overhead Tate Press: 3 x 3-5

Rx: Friday January 7th

Westside/Strongman:

KB Swing RS: 53 x 20/20, 70 x 20/20
Seated Row: 2 x 20
Standing Abs: 2 x 15
Back Ext: 2 x 20
DB Side Bends+Holds: 2 x 5+20 sec
Blob: 6-8 x 10-20 sec

Speed 2" Axle DL(overhand grip):
145@5 x 1, 189@3 x 1, 233@6 x 1,
255@6 x 1, 277 x 1, 287 x 1,
300 x F/?/F/F/F
2" Axle DL(alternate grip): 345 x 1/1

Knee Jumps: 3 x 5 jumps
43" Box Jumps(broad): 2 x 5 jumps
Knee Jump + 43" Box Jump: 2 x 5 jumps
46" Box Jumps(broad): 5 jumps

*Almost had 300lbs in the Axle DL with an
overhand grip!! Hit 287lbs, which was a PR
for me. The 2nd attempt with 3 hunski, I actually
got it up close to lockout & held it back to the
ground. So I missed the lockout but held on back
to starting position. Definately next time around
I'll get it & also hit the "One Arm Deadlift"
with 315lbs.

Rx: Thursday January 6th

CrossFit:

"Murph"
Break up pull ups, push ups
& squats however you like...

1-Mile
100-Pull Ups
200-Push Ups
300-Squats
1-Mile
For Time: 38:58:22

*Did a "Globo Gym" version on the
treadmill with a 1.0% incline. First
mile was a lil under 8 minutes. I broke
up the pull ups, push ups & squats in a
Cindy style. 4 RDS in a row then rest a
few. A couple big RDS with doubled the
reps to get ahead. My last mile was brutal
with under 9 minutes. My left hamstring
started to tighten up when I picked it up for
a semi-sprint. Pull Ups are gettin easier for
me & push ups are comin back. Squats are
fatiguing the shit outta me, my squat engine
is too powerful for the high reps. Now that I
got my squat game up, time to bring up the
threshold in my moneymakers!

Rx: Wednesday January 5th

Westside/CrossFit:

Speed Bench + MM Bands(1st peg):
95@3 x 3, 115@3 x 3, 135@3 x 3,
175 x 1
BTN Push Press: 60kg x 2/3, 80kg x 2,
100kg x 5

Facepulls: 3 x 8-12
Triceps Pressdown: 3 x 6-8
Hammer Curls: 3 x 5

5-Pull Ups
10-Push Ups
15-Squats
3 RDS, rest 1 min
Repeat for 3 RDS:

10-Pull Ups
20-Push Ups
30-Squats
1 RD For Completion:

MM Band Triceps Ext: 45 reps
MM Pullparts: 45 reps

Rx: Monday January 3rd

Westside/Olympic Lifting:
Standing Abs: 3 x 15-20
Hip Ext: 3 x 20

DL off 7" blocks: 155 x 3, 245 x 3,
335 x 2, 425 x 2, 515 x 1, 535 x 1,
565 x 1, 585 x 1, 425 x 5
Cam-Bar 12" Box Squat(narrow):
135 x 5, 185 x 5, 5, 225 x 5, 275 x 3
GHR: BW x 5, MM x 8/8/8

Power Snatch off 7"blocks: 30kg x 2,
40kg x 2, 50kg x 2/3, 60kg x 2/2/2
Power Snatch off 13" blocks: 60kg x 2/3
Hang Power Snatch: 50kg x 6

Evening Garage Session...

20-Snatch Push Jerk(180#)
No Drops or Re-Rack:

20-Back Squat(180#)
No Drops or Re-Rack:

*Big PR Deadlift off the blocks, new ME
exercise for me. Different weight distribution
from Rack DL's. Just had a belt with no straps,
all grip baby! Worked on some Power Snatches
off the blocks, tryin to get technical with it. Worked
on the garage that night & did a duo 20 rep out with
Snatch PJ & Back Squats...Gooooood night!!!

Rx: Saturday January 1st

Westside/Olympic Lifting:
GHR: 4 x 6
Plyo Pull Ups(2-Bars): 4 x 5
Knee Jumps: 3 x 5
Depth Drop Push Ups: 3 x 5

42" Box Squat Jumps: 12"@6 x 2 jumps
44" Box Jump(standing): 4 x 2 jumps
Speed Sumo DL: 312@6 x 1, 402@5 x 1,
Deadlift(conv): 402@3 x 1

Hang Power Clean: 60kg x 5 singles
Hang Split Clean: 70kg x 5 singles,
90kg x 3 singles, 100kg x 3 singles

One Legged Reverse Hypers: 50 x 10/20/20
BB Shrug: 135 x 12, 185 x 12, 235 x 12
Upright Row: 45 x 20/20/20
Close Grip Incline: 135 x 12/10/12
Scapula Retraction: 3 x 20
One Arm DB Shrug: 45 x 15, 60 x 15, 75 x 15
Facepull Iso-Holds: 3 x 30 sec

*Gotta be more explosive my lifts. More
dynamic, jumping & plyo days. Explosive
strength & speed strength is the key in the
new R.A.W. Program.

Rx: Thursday December 30th

CrossFit/Westside:

Nooner...
10-9-8-7-6-5-4-3-2-1 reps
Back Squat(225#)
CTB Pull Ups
For Time: 11:45

Mid-day...
Front Squats(no warm up): 40kg x 3,
60kg x 3, 80kg x 3, 100kg x 3,
120kg(264#) x 6

Evening...
Facepulls: 3 x 10-15
Standing Abs: 3 x 8
Dips: 3 x 10
Hip Ext: 3 x 20

"Diane"
21-15-9 reps
Deadlift(225#)
HSPU
For Time: 11:17(strict HSPU)

50-Toes-To-Bar
50-GHD Sit Ups
For Completion:

DB Row: 100 x 20!
DB Bench(palms in): 85 x 15!
DB Incline(palms in): 70 x 15!
Overhead Pullparts: 2 x 20
Band Upright Row: 2 x 15
Pullparts: 2 x 20

*PR in the front squat with 264lbs x 6...had to
set the bar again, somebodies creepin. Nice
CrossFit WOD before work, got the lungs burnin
with BS's & CTB's. Did "Diane" for the second time
as Rx'd with strict HSPU. Did some rep outs & assistance
work to finish off the weaknesses. What's good New Year?

Rx: Wednesday December 29th

Olympic Lifting:
Knee Jumps: 4 x 5 jumps

Hang Power CL+Clean: 40kg x 3+3,
50kg x 3+3, 60kg x 2+2, 70kg x 1+1/
1+1, 80kg x 1+1
Hang Clean: 90kg x 1

Clean & Jerk: 50kg x 1/1, 60kg x 1/1,
70kg x 1/1/1, 80kg x 1/1, 90kg x 1,
100kg x 1/1
Split Clean & Jerk: 100kg x 1
Split Clean: 100kg x 1, 110kg x 1

BTN Split Jerk: 110kg x 1, 130kg x 1,
140kg x 1, 150kg x F/F, 320 x F
BTN Push Press: 120kg x F

*PR on the BTN Split Jerk with 140 kilos...308lbs!!
Clean & Jerks felt like shit, I'm a bit tight up top
in my arms & upper body...too much benching. Def.
affects my rack position & fast elbows. My pressing
feels strong even though I didn't feel that spot on
that session.