Rx: Thursday April 21st

Dynamic SQ/DL/Assistance
P-Chain/Core: PM

Cam-Bar Box Squats: 225@6 x 2,
275@6 x 2
Speed DL + Chains(40#):
223@3 x 3, 273@5 x 3

GHR: BW@5 x 8, 20 x 5
Good Morning: 135 x 8, 185 x 8/8/8
Wt Pull Ups: 40 x 5/5/5/5
DB Row: 125 x 5, 100 x 10

Straight Arm Standing Abs: 3 x 10-15
Back Extension: 25 x 12, 45 x 12/12
CG Seated Row: 2 x 20
Machine Back Extension: 3 x 12-20
Standing Abs: 3 x 6-8

Wt Walking Lunge(88#): 100 steps,
6-7 min - no drop

Rx: Monday April 18th

Max Effort DL/Assistance P-Chain/
Core: PM

Standing Abs: 3 x 10
AV Band Good Mornings: 3 x 15
DB Side Bends: 3 x 5
Lat Pulldown: 3 x 8-12
Band Hip/Back Extension: 3 x 12-15

Axle 3.5" Deficit DL: 65kg x 3, 105kg x 1/1/1,
125kg x 1(overhand grip)
145kg x 1, 155kg x 1, 165kg x 1, 409 x 1(no belt)
409 x 2, 389 x 3, 369 x 5+2(w/belt)

Zercher Squat: 80kg x 10, 100kg x 8, 120kg x 5,
140kg x 3

GHR: BW@3 x 8
Wt Decline Sit Ups: 25 x 10, 35 x 10, 45 x 10
Hammer Iso-Lat Row: 4 x 5-8
Close Grip Bench: 135 x 8, 225@3 x 6

*Day 1, gettin ready for June 4th...WA Strongest Apple!!

Rx: Sunday April 17th

Active Recovery/GPP-Endurance/Assistance: PM

One Legged Reverse Hypers: 50 x 20,
100 x 20/20, 145 x 20
Landmine Russian Twists: 10/20@4 x 30-40 reps

100ft Sled Pull(135#)
100ft Sled Drag(135#)
5 RDS: 15 min

Standing Abs: 4 x 10-15
Farmer's Walk(plate): 60-80ft@100's x 4 trips

DB Suitcase DL-Holds: 100/125/150@2-3 x 10-20 sec
Facepulls: 3 x 15

12" Box Squat Box Jumps: 36"@3 x 5 jumps
KB Shrugs: 53@3 x 20

3-Strict Pull Ups
5-Box Jumps(18")
10-Decline Sit Ups
15-Double Unders
10 RDS: ~15 min

Rx: Friday April 15th

Explosive Strength/GPP-Strength Endurance: PM

Power Cleans: 40kg x 2/2, 60kg x 2/2, 70kg x 2/2,
80kg x 2/2, 90kg x 2/2, 100kg x 2/2
Clean Pulls: 90kg x 3/3/3/3/3
Wt Pull Ups(chains): 40 x 10/8/6/3, 20 x 3/3

100ft Prowler Push(90#)
10-Wt Push Ups(20#)
8 RDS: 10:33

Rx: Thursday April 14th

GPP-Endurance: PM
25-Muscle Ups
50-Wall Ball(20#)
75-Sit Ups
100-Double Unders
200-Walking Lunge Steps
For Time: 25:00.29

Rx: Tuesday April 12th

GPP-Strength Endurance: PM

7-Axle Deficit DL(215#)
7-Burpees
7 RDS: 12:20

5 min Rest...

10-GHD Sit Ups
10-KB Swings RS(70#)
5 RDS: ~5 min

6 min Rest...

5-Pull Ups
10-Push Ups
15-Squats
10 RDS: 9:08

*Starting to prep for a 7 week assault on my body.
Gotta build the GPP endurance before I go heavy
with the strongman training. I plan to win &
dominate every event. My conditioning will
be hands down the best out there & on another
level. Ladies & Gentlemen, may I present to you...
RAW Capacity...Beast Training!

Rx: Saturday April 9th

2011 USAW Northwest WA Weightlifting Open:

Bodyweight: 75.4 kg

Snatch:
Attempt #1: 80kg - No Good
Attempt #2: 80kg - Good Lift
Attempt #3: 83kg - Good Lift

Clean & Jerk:
Attempt #1: 105kg - Good Lift
Attempt #2: 110kg - Good Lift
Attempt #3: 115kg - Good Lift

Total: 198kg

4th Place, 77kg Class

*Fun shit...great experience getting my feet
wet in Oly lifting. Definitely a different atmosphere
from powerlifting & strongman...no testosterone in
the room. I got a lot of work to do but I will eventually
beast these fancy mofo's!! Beastsiiiide!!