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