Rx: Thursday March 10th

Assistance/Strength Speed/
GPP-Endurance: PM

5-Strict Pull Ups:
8-Strict Dips:
10-Standing Abs
15-MM Band Hip Ext
3 RDS

MM Pullparts: 5 x 12 reps

Deadlift(sumo/conv): 100kg@4 x 1,
120kg@4 x 1, 140kg@4 x 1,
160kg@4 x 1, 180kg@4 x 1

Overhead Press: 95 x 3/3, 115 x 3,
135@5 x 3
Hang Power Cleans: 60kg x 5/5/5,
70kg x 5/5, 80kg x 3, 90kg x 3, 100kg x 1

5-CTB Pull Ups
5-Burpees
AMRAP in 5 min: 7 RDS

Rx: Wednesday March 9th

Pre-Rehab/Mobility Strength/
Assistance/GPP-Endurance: PM

KB Bottoms Up Press: 26 x 5, 35 x 5/5/5,
53 x 3/3/3
GHD Sit Ups: 7 x 10 reps

Wt Pull Ups: 35 x 5, 50 x 5, 65 x 5
DB Floor Press: 60 x 20, 70 x 20

KB Step Up's: 53 x 6/6/6 each leg

Low Box Squat(hi/lo/sumo/oly): 60kg@5 x 8 reps
Pull Ups: 5 x 10 reps

21-15-9 reps
Wall Ball(20#)
Box Jumps(20")
Push Ups w/hand release
For Time: 3:52

Rx: Tuesday March 8th

Power-Strength Endurance/Assistance: PM

Standing Abs: 4 x 10
Facepulls: 4 x 10
MM Pullparts: 3 x 15

3-Axle Close Grip Bench(185#)
5-Back Squat(225#)
AMRAP in 12 minutes: 12 RDS + 3-Bench

*Back squats gassed me, close grip bench was
easy for me even though I benched yesterday.
I think I needed to warm-up more on the squats
& prep my hips & glutes. I wanted to get 15 RDS
but I took too long with the transitions & squatting.
Either way, it was a nice short hard WOD.

Rx: Monday March 7th

Explosive Strength/Absolute Strength: PM

Clean & Jerk: 40kg x 2/2, 60kg x 2/2, 70kg x 2,
80kg x 2, 90kg x 1/1, 100kg x 1/1, 230 x 1,
110kg x 1, 120kg x F/F(failed Jerk)
BTN Split Jerk: 130kg x F

Bench Press + 40-50# Chains(wide grip):
95 x 5, 135 x 3, 185 x 2, 225 x 1, 245 x 1,
275 x 1, 295 x F
Rack Clean Pull(DL-mid shin):
365 x 1/1/1/1, 405 x 1/1/1/1, 455 x 1/1

Wt Knee Jumps: 30 x 5/5, 35 x 5/5
Knee Jumps + 43" Box Jumps: 10 jumps

Rx: Sunday March 6th

Active Recovery/Pre-Rehab/
Mobility Strength: AM

TRX Exercises: the ones I will add to my program
Squats
One Legged Squats
Lunges
Side Lunges
Crossing Lunge
Hamstring Curl
Hip Press
Standing Hip Drop
Overhead Back Extension
Standing Roll Out
Kneeling Roll Out
Kneeling Oblique Roll Out
Planks
Side Plank
Crunch
Oblique Crunch
Body Saw
Push Up
Atomic Push Up
Rows
Power Pull
Protraction/Retraction
Pike

*Did a TRX certification in Seattle on Sunday. It
was a lot of fun & very challenging. I really like the
single leg work with the squatting & lunging. The
lower body exercises that I really liked was the hip
press & hamstring curl. Both exercises lit up my
hamstrings like it never has before. I believe that
they will go great with GHR's & definitely bring my
squatting & deadlifting up. The core work was the
shit, all the planks, oblique & crunches work really
impressed me. I like that all the exercises that
made me hold myself in push up position, it really
smoked my pressing muscles & stabilizers. I believe
these will also aid in my bench pressing, overhead
work & HSPU's. Overall it was a great experience to
get familiar with the TRX & I look forward in utilizing
these exercises in my regimen.

Rx: Saturday March 5th

Mobility Strength/Assistance/
GPP-Strength Endurance: PM
Rack Cam-Bar Sumo Zercher DL(mid shin):
95 x 5, 135 x 5, 185 x 5/5, 235 x 3/3
Cossack Squats: 10/10, 25 x 5/5, 35 x 5

GHR: 5/5, MM band x 5/5
GHD Sit Ups: 8/8/8/8

3-Clean & Jerk(155#)
4-Burpee Pull Ups
8-KTE
12-Wall Ball(20#)
AMRAP in 20 Min: 7 RDS

Later on...

Active Recovery/Repetition Method/
Assistance: PM

Close Grip Bench: 135 x 20, 185 x 20,
225 x 10
Bench Press(wide grip): 225 x 12

Upright Row(EZ-Bar): 3 x 8-15
Rope Facepulls: 3 x 8-15
3-Way Overhead Triceps Ext: 3 x 5-10 reps
V-Bar Pressdown: 1 x 20 reps

Rx: Friday March 4th

Pre-Rehab/Active Recovery/
GPP-Strength Endurance: PM

Bench Press + Mini Bands/2-KB's(26#):
95/145/195/215 x 3-8 reps,
Bench Press + Mini Bands/4-KB's(26#):
95/145 x 2-5 reps

Floor Press(mid grip): 185 x 5/5, 235 x 5/5,
255 x 3, 275 x 3

10-Zercher Squats(185#)
20-Push Ups w/hand release
3 RDS for completion: