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