Rx: Friday November 5th

Strongman AM:

Stone Deadlift: 120 x 3/3, 175 x 3,
190 x 3, 210 x 3, 240 x 3
50" Stone Load: 175 x 3, 190 x 3,
210 x 3, 240 x 5/7, 210 x 11

Strongman PM:

BTN Axle Push Jerk: 55kg(121#) x 3,
75kg(165#) x 3, 95kg(209#) x 3,
115kg(253#) x 3, 125kg(275#) x F/F

Rx: Thursday November 4th

Westside/Strongman/CrossFit:
KB Swings RS: 70@4 x 10

Cam-Bar Box Squats: 135 x 5, 225 x 2/2/2,
275 x 1/1, 315 x 1, 365 x 1, 405 x 1(RAW),
425 x 1, 455 x 1, 405 x 3-(knee/belt)

Cam-Bar Yoke-Holds: 405/495 x 30 sec,
585 x 30/30 sec, 635 x 30 sec(knee/belt)
Sandbag Pick-Holds(250#): 4-5 picks

20-Power Cleans(80kg/176#)
5-Tire Flips(700#)
For Completion:

10-GHD Sit Ups
15-KB Swings RS(70#)
20-Waiter's Lunge(44#)
5 RDS for time: 10:49

*Ready for RENO...Ready for NATIONALS...
READY FOR WHATEVER!!

Rx: Wednesday November 3th

Strongman/Westside:
KB Press: 25 x 5, 35 x 5, 53 x 5,
70 x 2
MM Pullparts/Upright: 4 x 10-12
Strict Pull Ups: 4 x 5

KB Bottoms Up Floor Press:
53@2 x 10
DB Row: 100 x 5, 120 x 5, 140 x 3,
150 x 5(straps)
Wt. Pull Ups: 65 x 6!
Standing Abs: 85 x 12/12/12

DB Overhead Rollbacks: 3 x 5-8
Hammer Curls: 3 x 5-8
Face Pulls: 3 x 8-10

Axle Close Grip Floor Press: 213 x 12,
263 x 4
Axle Reverse Curls: 33 x 25

Rx: Tuesday November 2nd

Olympic Lifting:

Split Clean: 70kg x 1/1/1, 90kg x 1/1,
110kg x 1/1, 185 x 1, 205 x 1, 225 x 1/F,
255 x F/F
Hang Split Clean: 90kg x 1
Power Clean: 90kg x 1
Clean: 90kg x 1, 205 x 1/1, 255 x F

*Working on technique today, legs didn't
feel too explosive & my back was thrashed
from yesterday. Wanted to do more split
cleans & possibly hit a PR. Oh well, next
session we'll go for it. Nationals is around
da corna...be ready 175's!

Rx: Monday November 1st

Strongman/CrossFit:

Trap Bar DL(5-6" Blocks): 135 x 5, 225 x 5,
315 x 5, 405 x 5, 495 x 4/5(no belt)
Rack Push Jerk: 40kg(88#) x 5/5, 60kg(132#) x 3/3
80kg(176#) x 3/3, 90kg(198#) x 3

3-Rack Push Jerk(90kg)
5-Trap Bar DL(5-6" Blocks)(495#)
8-Burpee Pull Ups
5 RDS for time: 16:30

Axle Close Grip: 65kg(143#) x 10, 85kg(187#) x 10,
105kg(231#) x 5/5/3
Axle Deadlift(overhand): 105kg(231#) x 1, 115kg(253#)
x 5 singles

*Ready for Whatever...

Rx: Sunday October 31st

Active Recovery:

Back Squats(high bar): 45 x 10, 95 x 10,
135 x 10/10/10, 185 x 10
Hang Power Cleans/Hang Cleans:
40kg@2 x 5-8 reps, 60kg@2 x 5-8 reps

Back Squats(high bar/no oly shoes): 225 x 31!

*Getting the T up today, lifted with Matt. Just did
some back squatting & worked on some hang cleans.
Nothing too heavy, but to top off the workout good ole
Super Squats! Worked up to 225# & proceeded to rep
it out. I was just gonna do 20 reps but I was feelin good.
In the spirit of Halloween I did 31 reps to end my squat
assault. Be Relentless...Be BeastMode!

Rx: Saturday October 30th

Strongman:
KB Swings RS: 53 x 20, 70 x 20/20/20
GHR: 5, 25 x 5/5
CoC#1.5,2: 4 x 10-20 second holds

3" Deficit Deadlift(overhand grip,no belt):
110kg(242#) x 5/5/5, 140kg(308#) x 5/4/4/4,
160kg(352#) x 1/1/1/1, rest 60 sec,
180kg(396#) x 1(hook grip),
160kg x 8!(straps)

Sandbag Carry(250#): 60-75ft x 4 trips,
rest 2-5 minutes

*Working on specifically the stone event &
the sandbag carry. I even though I haven't
touched a 300# stone, I feel I'll be able to
handle it. Ordered some Spider Tacky last
week, should be legit stuff. Made a 250#
sandbag with Steve my Engineer at work.
Its freakin heavy as fuck!! The hard part is
getting that initial pick off the ground & I have
to re-grip & basically squat it up. The carry
itself is not that bad but after a 600# Yoke
Walk could warm me up for it. But it don't matter,
READY FOR WHATEVER!!!