Front Squat: 95 x 5, 135 x 5, 185 x 5/5, 205 x 5,
225 x 5, 245 x 3, 275 x 2
5-Overhead Press(95#)
5-Pull Ups
10-Push Ups
AMRAP in 10 minutes:
*Front Squats felt strong didn't go super
heavy. The press and pull ups were a combo
of strict, push press & jerk. I started doing
strict pull ups then into butterfly pull ups.
I started to break the push ups in 5 reps because
my upper body was hella fatigued. I didn't keep track,
I think I did 6 RDS total. Sniper passed my after the
4th and smoked me after, nice endurance man!
RAW Capacity "BEAST TRAINING"
Monday, January 11, 2010
Benji Rx: Sunday January 10th
3-Power Hang Snatch(109#)
2 RDS:
3-Pull Ups(strict)
6-Push Ups
9-KB Swings RS(53#)
AMRAP in 10 minutes: 5 RDS
Hip/Back Extension: 25
Burpees: 30
2 RDS:
3-Pull Ups(strict)
6-Push Ups
9-KB Swings RS(53#)
AMRAP in 10 minutes: 5 RDS
Hip/Back Extension: 25
Burpees: 30
Friday, January 8, 2010
Sniper & B Lee Rx: Friday January 8th
Skillwork:
Power Snatch/Squat Snatch/Overhead Sq: 89#
Power Cleans: 155 x 1/1/1, 199 x 1/1/1, 264 x F,
221 x 1/1/1/1/1
Squat Cleans: 155 x 5
*Rack position is getting better, need to get
those elbows through faster. Legs need to get
more explosive in the initial pull. Squat cleans
feel more comfortable now that the rack is better.
Snatch is improving as well.
Evening Workout: BW-171.75#
Push Press: 89 x 5, 111 x 5, 131 x 5, 155 x 5, 175 x 4,
195 x 1, 205 x F/1
Push Jerk: 155 x 15!
Power Snatch/Squat Snatch/Overhead Sq: 89#
Power Cleans: 155 x 1/1/1, 199 x 1/1/1, 264 x F,
221 x 1/1/1/1/1
Squat Cleans: 155 x 5
*Rack position is getting better, need to get
those elbows through faster. Legs need to get
more explosive in the initial pull. Squat cleans
feel more comfortable now that the rack is better.
Snatch is improving as well.
Evening Workout: BW-171.75#
Push Press: 89 x 5, 111 x 5, 131 x 5, 155 x 5, 175 x 4,
195 x 1, 205 x F/1
Push Jerk: 155 x 15!
Benji Rx: Thursday January 7th
Pull Ups(strict): 16!, 12
Standing Abs: 70 x 10, 85 x 12, 90 x 12,
95 x 10, 80 x 20
Good Mornings: 95 x 12, 135 x 12, 155 x 10,
175 x 8, 225 x 8
Back Extension: 25/25
Wt. Pull Ups: 50 x 5/5/5
Burpees: 30
HSPU skillwork: 30 sec hold x 3, 5/5/5/2
Standing Abs: 70 x 10, 85 x 12, 90 x 12,
95 x 10, 80 x 20
Good Mornings: 95 x 12, 135 x 12, 155 x 10,
175 x 8, 225 x 8
Back Extension: 25/25
Wt. Pull Ups: 50 x 5/5/5
Burpees: 30
HSPU skillwork: 30 sec hold x 3, 5/5/5/2
Thursday, January 7, 2010
Benji Rx: Wednesday December 6th
400 M Run
21-Wall Ball(20#)
15-KTE
15-Wall Ball
15-KTE
9-Wall Ball
600 M Run
9-Wall Ball
15-KTE
15-Wall Ball
15-KTE
21-Wall Ball
400 M Run
For Time: 16:19
*Felt good going through the first section before
the 600 M run. After the run wall balls and the KTE's
got really tough. The last 400 M run really killed me,
I really need to run more!!
21-Wall Ball(20#)
15-KTE
15-Wall Ball
15-KTE
9-Wall Ball
600 M Run
9-Wall Ball
15-KTE
15-Wall Ball
15-KTE
21-Wall Ball
400 M Run
For Time: 16:19
*Felt good going through the first section before
the 600 M run. After the run wall balls and the KTE's
got really tough. The last 400 M run really killed me,
I really need to run more!!
Sniper RX
Chest:
Speed Bench 8 sets of 3 reps @185lbs, 3 sets of 1 rep @275lbs, 3rep @275
Incline Dumbbell Press 10 reps@ 50lbs, 8 reps @60lbs, 6 reps @65lbs
Hammer Strength Decline 3 sets of 10 reps, then burn out drop set
Kettlebell Floor Press 3 sets of 8 reps @50lbs
Cable Flyes 3 sets of 15 reps
Speed Bench 8 sets of 3 reps @185lbs, 3 sets of 1 rep @275lbs, 3rep @275
Incline Dumbbell Press 10 reps@ 50lbs, 8 reps @60lbs, 6 reps @65lbs
Hammer Strength Decline 3 sets of 10 reps, then burn out drop set
Kettlebell Floor Press 3 sets of 8 reps @50lbs
Cable Flyes 3 sets of 15 reps
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