Sniper RX

Active recovery:
-One mile run
-3 sets of 10 reps hyper extensions
-3 sets of 15 reps rope abs

-3 games of basketball 1 on 1 to 13 points.

Sniper RX

Morning WOD:
5 hang cleans
5 strict pull ups
5 strict press
5 rds

Then....
WOD:
600 meter run

20 push ups
10 Knees to elbows
3 rds

Late night:
WOD:
Deadlift 287lb for 5 rep
Burpee 5 rep
5 rds for time
5:32

Benji Rx: Monday January 4th

Afternoon Workout:
Warm Up: KB Press/bottoms up/floor press/snatch

Overhead Press: 65/85 x 5, 95 x 5/5/5/5/5
Pull Ups(strict): 5/5/5/5/5/5/5
Squat Cleans(111#): 5/5/5/5/5/5, 131 x 5

600 M Run
Push Ups: 20/20/20/20
KTE: 10/10/10
400 M Run

Evening Workout:

5-Deadlift(275#)
10-Burpees

5 RDS for Time: 3:44

Benji Rx: Sunday January 4th

Warm-Up: 1-mile treadmill run

1000 M Row(3): 3:54
25-Burpees
25-Pull Ups(strict)
25-Box Jumps(22")
25-KB SDHP(70#)
25-Air Squats
25-Knees-to-Elbows
25-Hip Extension
25-Waiter's Lunge Steps(44#)

For Completion:

*Didn't keep track of time because I
kept adding on to the workout. I just was
going for a good sweat. The SDHP and Waiter's
lunge was the hardest to do. The row was just as
tough as well.

Sniper RX

Saturday:
WOD:
Fran-21-15-9 Thruster/Pull ups
Time: 7:56
-Need to work on flexibility and thrusters.
-Concentrated on good form for each rep.
-Time to improve my cardio.

Sunday:
1 mile run on treadmill
5 minutes on stepper
*active recovery*

Benji Rx: Saturday January 2nd

"Fran"

21-15-9 reps
Thruster(95#)
Pull Ups

For Time: 4:56

*2nd time doing Fran since my cert in June.
I improved by 3 minutes, pull ups were easier
because I used butterfly style and I recovered
better from the thrusters.

Benji Rx: Thursday December 31st

500 M Row(4): 1:50

Deadlift: 155 x 3, 245 x 3, 295 x 2, 335 x 1,
385 x 1, 425 x 1, 455 x F/1(belt), 385 x 10
335 x 1/1/1/1/1(rest 20 sec)

DB Row: 130 x 10, 145 x 3
Wt. Pull Ups(reverse grip):60 x 5/6
Back Extension: mini band x 20/20
KB Swings(RS): 30!
Hip Extension: mini band x 20

*Last DL of the year, I lost alot of power from
my previous 575# DL at a powerlifting competition earlier
in the year. But my endurance is good at repping out
heavy weight. BW-174#