Rx: Sunday January 23rd

Active Recovery/GPP-Strength Endurance:

Burpee Pull Ups: 5/10/5/10
Ring Dips: 10/5/10/5
Back Squat(135#): 5/10/5/10
GHD Sit Ups: 10/5/10/5
KB Step Ups(35#): 5/10/5/10 each leg
40ft Towel Sled Push: 1/2/2/4 trips
20 minute Capacity:

Rx: Friday January 21st

Active Recovery/Explosive Strength/
Strength Endurance/Endurance: PM

Close Grip Pulldown: 20/20/10/10
Standing Abs: 20/20/10/10

KB Swings RS(70#): 5 x 20 reps
KB Alt. Press(26#): 5 x 20 reps

Pullparts: 15/15/10/10
Band Upright Row: 15/15
BB Row(hook grip): 135 x 8, 185 x 6/6,
225 x 6, 275 x 4

Speed Axle Bench + Mini bands(1st peg):
125@9 x 3, 165 x 2
Air Squats: 15 x 10 reps

Snatch Press: 95 x 2/2/2, 115 x 2/1
BTN Press: 135 x 1/1/1

~450 M Run(4 laps)
25-Wall Ball(20#)
3 RDS for time: 11:26.93

800 M Run(5%)
800 M Run(2%)
1- Mile: 9:53
400 M Walk(8%)
1.25 Mile: 15:27

Rx: Thursday January 20th

Explosive Strength/Absolute Strength/
Strength Endurance: PM

10-9-8-7-6-5-4-3-2-1 reps
Back Extension
Walking Lunge Steps
Decline Sit Ups
For Completion:

Knee Jumps(seated/ext): 5 x 2 jumps, rest 20 sec
Knee Jump + 43" Box Jump: 5 x 2 jumps, rest 10 sec

Cam-Bar Zercher Squat(RAW): 135 x 3, 185 x 3, 225 x 3,
275 x 3, 315 x 3, 335 x 1, 360 x 1, 375 x 1

Hang Snatch + Snatch: 30kg x 3+3, 40kg x 2+2,
50kg x 1+1
Snatch: 60kg x 2, 70kg x 1, 80kg x 1, 90kg x F/1,
208# x F/F
Hang Snatch: 80kg x F/F/1
Snatch: 80kg x 1/F/F

10-9-8-7-6-5-4-3-2-1 reps
Pistols
CTB
For Time: 5:57

*Big weight in the Z-Squat...cam-bar comes in
handy when rotating exercises. Warmed up with
some knee jumps & added a lil twist with a 43"
box jump. Did some Snatches of the ground &
hit 90kg on my 2nd attempt. I'm still not getting
full extension but getting away with my strong
pull. A working progress...

Rx: Tuesday January 18th

Strength Endurance: PM

5-Pull Ups
10-Push Ups
15-Box Jumps(20")
AMRAP in 20 min: 16 RDS-19:45

*Work capacity = 80-pull ups, 160-push ups,
240-Box Jumps.

Rx: Monday January 17th

Strength Endurance: AM

250 M Row
25-Push Ups
AMRAP in 15 min: 7 RDS + 90 M

5-Burpee Pull Ups
10-KB Swings(35#)
15-Sit Ups
AMRAP in 15 min: 8 RDS

Explosive Strength/Strength Speed: PM

Speed Box Squats + Chains(50#):
165@10 x 2, 215 x 1, 265 x 1
Hip Extension: 10 x 10 = 100 reps

50" Stone Load: 175 x 3/3, 190 x 3/3,
210 x 3/3, 240 x 3/1/3

Incline Log Press: 180 x 10
DB Floor Press: 60 x 22!

Seated One Arm KB Press: 25 x 12, 35 x 8
KB One Arm Overhead Lockout-Holds:
25 x 45 sec, 35 x 30 sec

Rx: Sunday January 16th

Absolute Strength/Strength Endurance:

Overhead Press: 95 x 3/2/1, 115 x 3/2/1,
135 x 1, 155 x 1, 175 x 1, 180 x 1, 185 x F
GHD Sit Ups: 10 x 10 = 100 reps

10-KTE
20-Walking Lunge Steps
250 M Run(2 laps)
AMRAP in 20 min: 10 RDS, 26:37.69

*Work capacity = 100-GHD Sit Ups,
100-KTE, 200-steps, 2500 M-1.5 miles.
Bodyweight-168 lbs.

Rx: Saturday January 15th

CrossFit/Westside:

Muscle Ups: 1/1/1, 2/2/2, 2/2/2,
2/2/2, 1/1/1/1/1/1
Speed Deadlift: 133@3 x 1, 155@3 x 1,
243@3 x 1, 287@3 x 1, 308@6 x 1

6-Muscle Ups
30-Wall Ball(20#)
12-HSPU
15-Power Cleans(135#)
3 RDS for time: 24:16.95

*Gettin my conditioning ready for the
CrossFit regionals/sectionals...gotta get
going soon. No fuckin around, money on
the line as well as respect & my name. Probably
a lil over a month to prepare & to switch my engine
into the "commuter" instead of the "powerhouse".
What's good...comin thru!!