Rx: Tuesday February 15th

Explosive Strength/GPP-Strength
Endurance: PM

KB Bottoms Up Press: 25@3 x 8
Pullparts: 6-8 x 8-10 reps

Bench Press + 40-50lb Chains(3-Grips):
135@6 x 3, 185@6 x 3, 235@3 x 1(pause),
285 x 1/1

10-SDLHP
10-Ring Push Ups
10 RDS: ~10 min

Rx: Monday February 14th

Strength Endurance/Absolute Strength: PM
Hip Ext/Standing Abs/KB Swings/
Back Ext/DB Side Bends: 2 x 5-15 reps


Back Squat(low bar): worked up to 365 x 1,
300 x 18!
Rack Zercher Squat: 300 x 2


DB Row: 100 x 5, 130 x 3, 170 x 1/1, 210 x F
Good Morning: 45 x 50
Band Good Mornings: Lt x 30


*Hit up Flex Fitness with Jer & Matt. Tried to
20 rep 300 lbs but crumbled on the 19th rep.
Descent gym & equipment...might have to
purchase a membership soon.

Rx: Saturday February 12th

GPP-Strength Endurance: PM

Reverse Hypers: 100@3 x 15

"Chelsea"

5-Pull Ups

10-Push Ups

15-Squats

On the minute,

For 30 min: mission completed

20-Hip Ext

20-Decline Sit Ups

3 RDS

15ft Wall Balls(20#): 10 x 5 reps

Rx: Friday February 11th

Absolute Strength/Explosive Strength/
Pre-Rehab/Assistance: PM

Turkish Get Up's(L/R): 35 x 3/3, 53 x 3/3,
70 x 1
2-Way Pullparts: 5 x 10 reps each

ATG Back Squats(low bar): 135 x 5/5,
185 x 5/5, 225 x 5/5, 315 x 3(w/ATG pause)
Strict Press: 95 x 3/3, 115 x 3/3, 135 x 2/2,
145 x 2/2, 165 x 1, 175 x 1, 185 x F/F

Axle Muscle Clean & Push Jerk: 55kg x 3/3,
75kg x 3/3/3, 85kg x 3
43" Box Jumps: 3/3/5 jumps
Tire Flips(700#): 3/3/10 flips

Close Grip Bench(index smooth): 135 x 5, 185 x 5/5,
205 x 5/5, 225 x 5/5, 245 x 5, 275 x 3
3-Way Overhead Triceps Ext: 25 x 5-7 reps each

*Nice strength/power session on a Friday night. Feelin
good with the legs & my overhead position. The turkish
get up's are kinda dope for shoulder stability. I never gave
it a second thought but I can really benefit from it. It crushed
my left arm & side...another exercise to work on weaknesses.
Yup!!...What's good, comin thru!!

Rx: Thursday February 10th

Absolute Strength: Early PM
Hip Ext + MM Band: 3 x 15
Standing Abs: 3 x 10

Deadlift: 135@4 x 1, 225@3 x 1, 269@4 x 1,
315@6 x 1, 365 x 1, 405@4 x 1
GHR: 3 x 8 reps

Active Recovery/GPP-Strength Endurance: PM

5-Ring Dips
10-Toes To Bar
15-KB Swings(35#)
20-Waiter's Lunge Steps(44#)
10 RDS for time: 29:47

*Horrible workout earlier today, felt off & tired. No
juice in my legs...didn't have that crack I needed.
Did an active recovery WOD after closing to get
some blood pumping in my muscles & joints.
It was somewhat hard & but couldn't push it that
intense. Overall very poor training day. I think
I went too heavy this week & didn't give my legs a
chance to really recovery. I will learn from this
week...

Rx: Wednesday February 9th

Pre-Rehab/Assistance/GPP-Strength Endurance: PM
One Legged Reverse Hypers: 50@3 x 10
MM Pullparts: 4 x 15

KB Bottoms Up Floor Press: 35 x 8, 53 x 8/8, 70 x 3/3
Fat Grip Pull Ups: 3 x 5 reps

Bench Press + KB(35#)/Mini Bands: 45 x 8/8, 95 x 8/8,
115 x 8, 135 x 8, 145 x 8, 165 x 6
KB Step Ups: 35@3 x 5 each leg

1000 M Row(10)
50-Wall Ball(20#)
50-GHD Sit Ups
50-Push Ups w/hand release
800 M Run
For Time: 16:56

Rx: Tuesday February 8th

Absolute Strength/Strength Endurance: PM

Front Squat: 95 x 5, 145 x 5, 195 x 5, 245 x 5,
265 x 1, 285 x 1
BTN Push Press: 95 x 5, 145 x 5, 195 x 5, 225 x 2
Zercher Squat: 135 x 10, 185@3 x 10

5-Turkish Get Up's(44#) each
10-Box Jumps(22")
15-Sit Ups
50-Double Unders
5 RDS for time: 26:41

*Double unders suck...I suck at double unders!