Tuesday September 8th

Benji Rx:

Shoulder Warm Up:
KB Floor Press (bottoms up): 25/30/35/45 x 8
Close Grip Bench: 95 x 10, 115 x 8, 135 x 5
155 x 5, 185 x 4 (ouch)
DB Incline Press (palms in): 35 x 8, 45 x 8, 50 x 10
DB Row: 75 x 22 reps each
Dips: 15 reps (ouch)

KB Overhead Press (bottoms up): 25/30/35 x 8
T-Bar Row: 45 x 15/15/15
BB Overhead Press: 45 x 20
One Arm Triceps Extension: 20 x 15, 30 x 8
Triceps Pressdown: 20 x 15, 30 x 8

Ring Push Ups: 25/25/12/5/4/4
Ring Abs: 4 sets
Tire Flips: 5 x 6-8 reps

Back Extensions: 50 reps
Standing BB Rotation: 50/50/50
Standing Abs: 50 x 10, 70 x 10, 90 x 10, 50 x 20

Monday September 7th

Benji Rx:

"Baby Hulk"

1-515 lb Tire Flip
2-353 lb Axle Bar Deadlift
3-140 lb Log Clean & Press
4-120 lb Atlas Stone (40")

3 RDS for time: 4:24

Saturday September 5th

Benji Rx:

Shoulder Warm Up:

Fat Bar Bench: 33 x 10, 53 x 10, 103 x 8, 123 x 8,
143 x 6, 173 x 5/5/5, 193 x 5, 213 x 8
KB Floor Press (Bottoms up): 53 x 4.5/5
KB Alt. Incline Press: 25 x 8, 35 x 8, 53 x 8

Fat Grip Pull Up: 7/7/4 + 3
Ring Dips: 5/5/5
Ring Push Ups: 15/10

KB Shrugs: 35 x 20/20, 53 x 20
Neck Harness: 45 x 12/12/9

Band Face Pulls/Upright rows: 12/12

1000 M Row(5): 4:23
300 M Row(10): 1:00

Friday September 4th

Benji Rx:

Overhead Squat: stick x 10, 25 x 10, 35 x 10, 45 x 10, 65 x 10,
75 x 10, 85 x 10, 95 x 10

Shoulder Rehab:
Pull Parts: 5 x 15 reps
Cable Retract Rows: 4 x 10-12 reps
Scarecrows: 3 x 12 reps
Face Pulls: 3 x 10 reps

Thursday September 3rd

Benji Rx:

Single Unders: 50/50/100/100
Mini Band Pull Parts: 20/20/20
Band Standing Abs/Good Mornings: 10/10/10
Overhead Lunge Walk: 25 x 10 each

Fat Bar Zercher Squat: 123 x 5, 173 x 5/5/5, 193 x 3, 213 x 2,
243 x 3
Box Jump @ 40": 10 jumps
Seated 13" Box Jump @ 40": 8 jumps
Knee Squat Jumps w/bar wt: 45 x 6, 65 x 8

GHR/KB Swing (53 lbs)/Ab Wheel: 3 x 15 reps each
Overhead Lunge Walk: 35 x 15 each

"Sniper" Rx
Front Squat 5 sets of 3-5 reps
Step Ups 3 sets of 5 reps
Hammer Strength Deadlifts 10, 8, 6 reps
Kettlebell Swings 3 sets of 8 reps
Knee Jumps 4 sets of 5 reps
Hyperextensions 2 sets of 10 reps

Tuesday September 1st

Benji Rx:

Warm Up:
Single Unders: 50/50/100/100
Double Unders: 25/25/25/25/25

Ring Rows: 12/12/15
200 M Run (decline/incline): 3 sets

KB Floor Press (bottoms up): 25 x 8, 35 x 8, 53 x 2.5(L)3(R), 53 x 3
Hand Walks (different directions): 3 sets
Ab Wheel: 20/20

KB Overhead Press: 35 x 5, 35 x 8, 53 x 5/5
KB Overhead Press (bottoms up): 25 x 8, 35 x 8
KB Row: 70 x 21 reps each

Ring Push Up's: 40/6/4
Pull Parts: 15/15/15
Ring Abs: 15

Single Unders: 100/100/100
400 M Run (parking garage): 1.19.45
200 M Run (decline/incline): 46.89
100 M Run (incline): 18.20