Rx: Thursday May 7th

Evening Session:
Sled Drag(100#): 3 trips down & back driveway

50" Stone Load: 190 x 1/1/1/1/1

Burpee Pull Ups: 10 x 5 reps-4:47 rest/pace

*Got the garage somewhat organized, did a lil
stone loading before work. I'm kinda rusty, need
to incorporate stones every week. Did some burpee
pull ups after the shift, not to intense but to get the
blood and HR up.

Rx: Wednesday May 5th

Afternoon Session:
BB Complex-BS/GM/FS: 95 x 5 ea, 135 x 5 ea,
185 x 5 ea, 225 x 5 ea
Ab Wheel(knees): 10/10/10/10

Cleans-Hang/Power/Muscle/Squat: 135/155#
Clean: 245 x 1/1, 201 x 1/1/1/1/1/1
Clean & Jerk: 245 x 1, 201 x 1
Ab Wheel(feet): 8!

Pistols(L/R): 10/8/6/4/2

Evening Session:
CoC#1.5-1/2/3
CoC#2-1/1
Rolling Thunder: 65/100/125/135/145/150/150
Pinch Grip Hub: 10/20/30/40(F)
KB Bottoms Up Press: 20 x 5, 35 x 3, 50 x 1

Speed Axle Press: 105@9 x 3, 135 x 1, 155 x 1, 165 x 1
Axle Push Press: 175 x 5, 185 x 5, 205 x 4 + F

Wt. Neutral Grip Pull Ups: 25 x 5, 35 x 5, 45 x 5
One Arm DB Triceps Extension: 25 x 8, 35 x 8, 45 x 2

"Barbara"
20-Pull Ups
30-Push Ups
40-Sit Ups
50-Squats
5 RDS for time: 2:52.83/3:18.39
3 min rest between RDS

Rx: Tuesday May 4th

Evening Session:

5-CTB Strict Pull Ups
10-Dips
7 RDS

*Just did each RD throughout my shift. Just
getting the blood flowing. Nothing too serious,
Dips need to improve, I'm going to implement
them more often now that my shoulder feels
better. Chest-To-Bar all day!!!

Rx: Monday May 3rd

Afternoon Session:
Speed Box Squats + AV Bands: 225@8 x 2,
275 x 1, 315 x 1
Speed Axle Deadlifts: 211@8 x 1, 255 x 1, 299 x F/F

Axle Rack Zercher Squat: 125 x 5, 215 x 3, 235 x 3,
265 x 1/1/1
DB Hammer Curls: 25 x 10, 50 x 5, 55 x 3/3
Axle Reverse Curl: 33 x 20
GHD Sit Ups: 10, 10 x 10, 25 x 8/8

Tire Flip(700#): 15 singles, 30-60 second rest
Strict Chin Ups: 15

*Box squats are getting heavier with the added band
resistance. I'm trying to use the axle fat bar as much
as possible. My grip strength needs to improve for the
upcoming contest. I'm starting to add heavy bicep work
with hammer curls, reverse grip chin ups and fat bar curls.
Also flipped the tire around, it was heavy and difficult. I only
did singles and rested 30-60 seconds in between flips. I still
feel strong but there's a big difference when I weighed 185#.
In the next 6 weeks If I could add 5-8#'s of muscle for the
contest and keep most of my conditioning I would be in
perfect shape.

Rx: Sunday May 2nd

Evening Session:
42" Box Squat Jumps: 3/3/3/3
Hip/Back Extension: 20/20/20
GHD Sit Up: 10/10/10
Single Leg Step Up Jumps: 3/3/3 each

45" Box Squat Jumps: 3/3
48" Box Squat Jumps: 6 x 1 jump, 30 second rest

Good Mornings: 95 x 10, 135@6 x 10 reps
KTE: 7 x 10 reps

DB Suitcase Deadlift: 150 x 30 sec/30 sec
15ft Wall Ball(15#): 10 x 10 reps, 30 second rest~8 min

*Box Jumps are coming back...gettin ex-plo-sive westcoast
shit!! Tryin to work in the good mornings more often, high
reps and heavy days. Suitcase deadlifts are crucial to oblique
strength. Wall balls are always a good finisher to a workout.

Rx: Saturday May 1st

Evening Session:
CTB Strict Pull Ups: 3/3/3/3/3
Clapping Push Ups: 3/3/3/3/3
DB Row: 75 x 5, 90 x 5, 115 x 5, 130 x 5

Speed Bench: 185@9 x 3, 225 x 1, 245 x 1
KB Floor Press: 35 x 20 each, 40 x 20 each

Back Squat: 205 x 20!

200ft-Waiter's Walk Lunge(45#)

*Back squat is getting heavy, but not uncomfortable.
I need to work on single leg work again, I can feel the
indifferences between the legs. The waiter's lunge was
hard but necessary to thrash the legs. BW-167#

Rx: Friday April 30th

Evening Session:
Speed Deadlift: 275@6 x 1, 333 x 1, 365 x 1,
385 x 1, 415 x 1/1, 425 x 1, 439 x F
GHR: 5/5/5, 25 x 8/8, 10

Standing Abs: 95 x 8/8/8
Hip/Back Extension: 20/20

Burpee Pull Ups: 10/10/10/5/5/5/5, 20-45 sec rest

*Current PR on the Deadlift, got stuck at the knees with
439#. Could of done more with a belt. One of the main
things I need to bring up is my hamstring/glute strength
and do good mornings more frequently. Gotta hit those burpees
hard again too!!