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