Rx: Wednesday April 7th

Evening Session @CWU:
Bench Press + m.m. bands(2x looped): 135 x 5, 185 x 3, 205 x 2,
225 x 1, 235 x 1, 245 x 1
Bench Press: 315 x F
Reverse Grip Bench: 225 x 5
Close Grip Bench: 135 x 22!

One Arm DB Push Jerk: 120 x 1/F-L, 1/1
DB Row: 120 x 10

Power Clean + Hang Clean: 135 x 1 + 1, 155 x 1 + 1,
185 x 1 + 1/1 + 1/1 + 1
Power Clean/Split Clean: 205 x 1/1/1/1/1/1
Power Clean & Jerk: 225 x F/1/F/1
Hang Power Cleans: 185 x 3, 135 x 5/5/5

*Used monster mini bands with bench press, they add
around 40-60# at the top end of the lift. Did a lot of cleans today,
feeling pretty good about them. I need to focus on the hang cleans
more to really use my jumping power from my hips. I missed 2 jerk
attempts with 225#, I cleaned it but couldn't get my grip set.

Rx: Tuesday April 6th

Afternoon Session:
42" Box Squat Jumps: 3/5/5
3-Way Ab Wheel: 10/10/10
Double Unders: skillwork

Speed Box Squats + Lt Bands(choked): 205@10 x 2,
275 x 15!
Speed Deadlift + Lt Band: 265@6 x 1

10-Wall Ball(20#)
10-Burpees
5 RDS for time: 5:27

GHD Sit Ups: 25/20/15

*Box squats are getting legit, should of tried for a 20 rep.
Wall ball/burpee combo freakin tough man, thanks Sniper!!
GHD sit ups are a crucial part of serious core strength.

Rx: Monday April 5th

Evening Session:
Pull Ups(strict/kip/diff grip): 60 reps total
DB Row: 100 x 5/8/10
Lat Pull Down: 120 x 8/8, 100 x 8

Muscle Ups: 11 reps total
Ring Dips: 19!

Hip/Back Extension w/ sandbag: BW x 20, 8kg x 15,
10kg x 12, 15kg x 10, 20kg x 8/8/8

Rx: Saturday April 3rd

Afternoon Session:
30-Muscle Ups
For Time: 7:14

1-Mile Treadmill Run: 8:15

*My first time doing this WOD, muscle ups
are tough and the grip gets fatigued.
Next goal is to get it in 5 minutes.

Rx: Friday April 2nd

Evening Session:
CTB Pull Ups: 3/3/3/3/3
Clapping Push Ups: 3/3/3/3/3

Speed Bench: 180@9 x 3

5-Bench Press(205/185#)
10-Burpees
5 RDS for time: 7:29

DB Row: 125 x 5 each
Strict Neutral Grip Pull Ups: 12

*Felt off with my power, felt a little slow.
I'm never doing the bench burpee WOD again,
my pressing muscles were toast from the burpees.
I was gonna start with 225# but decided to do 205#.
I dropped down to 185# in the 4th RD. Way to heavy
with the weight, next time maybe 185/155# if that.

Rx: Thursday April 1st

Afternoon Session:
42"/45"/48" Box Squat Jumps: 3/3/3, 3/3, 1/1/1

Front Squat: 135 x 5, 165 x 5, 185 x 5, 205 x 3,
225 x 1, 255 x 1, 275 x 2

Rx: Wednesday March 31st

Afternoon Session:
Rolling Thunder(~7#): 95/105/115/125/140
120ft Farmer's Walk: 105 x 3 trips, 155 x 2 trips,
155 x 30-60 second-hold

Axle Clean & Press: 83 x 3, 113 x 3, 153 x 3, 173 x 3
Continental Clean & Press: 173 x 1/1/1
Axle Split Clean & Press: 173 x 3/3
Clean & Jerk: 205 x 1/1/1

GHR: BW x 10, 40 x 6/8
GHD Sit Ups: BW x 20, 10 x 10, 15 x 10

*Working on the grip, getting ready for WA Strongest
Apple this June. I got a lot of work to do with the farmer's,
I gotta be able to handle about 250# in each hand. Fat bar
clean & press is not too bad, I feel that I just need to work
on the continental style some more. It will benefit me, when
my grip starts to fatigue. I feel pretty confident once I get it
into to press position. Glute-ham raises are getting stronger,
I'm starting to add some weight now that I can rep out 20.
Same with the GHD sit ups...adding resistance.