Rx: Friday April 8th

GPP/Strength/Active Recovery: PM

20-Hip Extension
15-Standing Abs
10-Dips
5-Pull Ups
3 RDS

Back Squats(high bar): 5 x 5, worked up to 100kg
KTE: 3 x 10

Bench Press(various grips): 135@5 x 10
One Arm KB Snatch: 26 x 10/10, 35 x 10, 53 x 6

KB Turkish Get Ups: 53 x 3/3, 70 x 2

Rx: Thursday April 7th

Explosive Strength: PM

Clean & Jerk: 70kg x 1/1, 80kg x 1/1,
90kg x 1/1, 210 x 1, 221 x 1, 232 x 1,
243 x 1, 254 x 1/1/Fail Jerk/Fail Jerk
100kg x 1/1, 90kg x 1/Fail Jerk

Clean: 90kg x 5-7 singles
Front Squat: 80kg x 2, 100kg x 2,
110kg x 1, 120kg x 1, 130kg x 1

*Oly prep for Saturday's competition...
What's good!?

Rx: Wednesday April 6th

GPP-Strength Endurance: PM

3-Pull Ups
6-Box Jumps(24")
9-Squats
1-2-3-4-5-6-7-8-9-10 reps
Burpees w/1ft reach
For Time: 10:39

10-9-8-7-6-5-4-3-2-1 reps
Wt Walking Lunge each leg(95#)
1-2-3-4-5-6-7-8-9-10 reps
Thrusters(95#)
For Completion:

BB Yoke Walk(95#): 5 min

Rx: Monday April 4th

Explosive Strength/Strength: PM

Power Snatch + Snatch: 30kg x 2+2, 40kg x 2+2,
50kg x 1+1, 60kg x 1+1, 70kg x 1+1

Power Snatch: 70kg x 1, 80kg x 1/F/F
Snatch: 70kg x 1/F/1, 80kg x F/1/1, 186 x 1/1/1,
90kg x F/F/F/1, 200 x 1/1

Snatch Deadlift: 200 x 3, 110kg x 3
Back Squat(high bar): 70kg x 3, 120kg x 3,
140kg x 3/3/3, 150kg x 2/2, 160kg x 1/1

Strict Pull Ups: 10/5/5/5/5/5/5 = 40 reps

Rx: Saturday April 2nd

2011 JBLM Bench Press Competition:
"Go heavy or go home!"

Warm-Up: Back Squats(high bar): 95 x 10, 135 x 10,
185 x 10, 225 x 10, 275 x 5, 315 x 3/3
Close Grip Bench: 275 x 1/2

Bodyweight: 162.7 lbs
Bench Press: 1 Rep Max
Attempt #1 - 315 lbs, good lift
Attempt #2 - 325 lbs, no lift
Attempt #3 - 325 lbs, no lift
Attempt #4 - 325 lbs, no lift
Bench Press: Repetition Method
Attempt #1 - 185 x 25 reps

Men's 165 lb weight class:
1st Place - 1 Rep Max
1st Place - Repetition Method

2 hours Later...
Active Recovery/Explosive Strength/
Assistance: PM

Hip Extension: 20/20
Back Extension: 20/20
Triceps Pressdown: 20/15

Speed DL(various stance): 140kg@7 x 3
KB Swings(RS): 53 x 50, 70 x 50
One Arm KB Snatch: 26 x 8, 35 x 8/10
Strict Press: 65 x 5, 85 x 5, 95 x 5, 115 x 5, 135 x 3/3

Rx: Friday April 1st

Explosive Strength/GPP-Strength Endurance: PM

Mobility Prep: Foam rolling, lacrosse ball, PNF-
Flex band stretching

Power Clean: 40/60/70/80/90kg x 2,
100kg x 2/2/2
Hang Power Clean: 100kg x 2
Clean: 100kg x 2, 230 x 1, 110kg x 1/1/1
Hang Power Clean + Hang Clean: 100kg

80ft Prowler Push(hi/lo)
20-Wall Ball(20#)
7 RDS: 13 min

Rx: Thursday March 31st

Assistance/Pre-Rehab/GPP-Endurance: PM

Pullparts: 3 x 8
Scapula Pro/Retract: 3 x 15
Facepulls: 3 x 15
Hammer Strength Iso-Row: 4 x 8-12

KB Bottoms Up Bench Press: 35 x 6, 53 x 5,
60 x 3/3, 70 x 2
Cossack Squats: 45 x 8/8, 70 x 8

Axle Bench Press + Mini Bands/KB(35#):
35 x 5, 85 x 5/5/5, 105 x 5/5/5
Axle Floor Press(3-grips): 185 x 12/8/6/4/4/5,
30 second rest

20-Double Unders
10-Ring Dips
5-Burpee Pull Ups
6 RDS: 13:08