Monday Sept 14, 2009

Sniper Rx:
Power Cleans 225x3,225x3,235x3/ 245x1
Push Jerks 185x3, 205x3, 225x3/ 245x1, 250x1
Stone Loading 240x10 on 40inch platform, 240x1 on 60inch platform

Video to be posted soon....

Benji Rx: Monday September 14th

Power Snatch: 65/85/95/105 x 3
Power Snatch + Overhead Squat: 115/125/135/145 x 1
Push Jerk: 135/155 x 3, 185/225/240 x 1

Atlas Stone-40" platform: 120 x 3-5 reps, 185 x 2-4 reps,
240 x 6-10 reps

Benji Rx: Saturday, September 12th

Plyo Stairs: 6-8 sets
Box Squats: 6 x 2 @225, 245 x 2, 275 x 2, 315 x 1,
335 x 1, 365 x 1, 385 x 1

Towel Sleds(45 lbs) 60 ft-2x
Hand Walks 45 ft-1x
3 RDS

Standing BB Rotation: 20 x 25, 10 x 25, 10 x 25, bar x 35

Sniper RX

Medicine ball throws 3 sets of 10
Rack Hang Cleans 4 sets of 5
One arm dumbbell Push Jerks 4 sets of 10
Planks 3 sets

Thursday September 10th

Benji Rx:

Push Jerk: 65 x 3, 95 x 3, 105 x 3, 115 x 3, 135 x 3
155 x 2, 175 x 1, 195 x 1, 205 x 1, 225 x 1
KB Overhead Press(bottoms up): 25 x 5, 35 x 6/6/6, 53 x 1(R)
KB Overhead Press: 53 x 5, 70 x 3(R)/(L)fail

Chin Ups: 10/10/10
KB Swings: 70 x 10/10/10
Ring Push Ups: 37 rep out
Single Unders: 100/100

Sniper RX

Front Squat 135x5, 155x5, 185x5, 205x5, 225x3
Seated Box Jumps 30" 3 sets 6 reps
Kettlebell Swings 40lb 3 sets of 8 reps
Knee jumps 3 sets of 6 reps
Back extensions 3 sets of 10 @125lbs

Wednesday September 9th

Benji Rx:

Speed DL(rest 20-40sec): 5 x 1 @225, 4 x 1 @245, 3 x 1 @275, 3 x 1 @315, 2 x 1 @365, 5 x 1 @405
Box Jumps 40" (broad): 5/5

Band(m) GHR: 10/8/8(mm)
Band(gr) Good Mornings: 12/12/10(gr/rd)

50-Single Unders
25- KB Swings(35)
4 RDS

400 M run/100 M run/200 M run/100 M run/800 M run: rest 1-2 minutes between