Rx: Sunday February 28th

Active Recovery:
12ft Wall Ball(15#): 25/25/25/10/10/5, rest 15-60 sec
Burpees: 25/25

Short Run to Mall & back

Rx: Saturday February 27th

KB Floor Press: 20 x 15, 30 x 12, 40 x 10
Incline Press: 95 x 5, 135 x 3, 155 x 3, 185 x 1,
205 x 1, 225 x 1

KB Swings(70#): 5/5/5/5
Snatch Grip Deadlift:90kg x 1, 110kg x 1, 140kg x 1,
160kg x F/F/1
46" Box Jumps(broad): 5

Single Leg Reverse Hypers: 30 x 15/15/15
Wt Ring Dips/Pull Ups(20#vest): 2 x 5/5, 2 x 6/6
Ring Dips/Clapping Pull Ups: 2 x 7/7

Rx: Friday February 26th

Active Recovery:
5-Chin Ups
20-Back/Hip-Back Ext
8-DB Side Bends(65#)
4 RDS

Evening Session:
1-Mile Run
KB Swings: 70 x 5/5, 80 x 5/5/5

Speed Box Squats: 185@10 x 2, 275 x 1, 315 x 1
Thruster: 155@5 x 1, 175 x 1, 185 x 1

42" Box Jumps(broad): 3/3/3
18" Step Up Jumps: 5/5
42" Box Squat Jumps: 10!

Single Leg Reverse Hyper: 30 x 12/12/12
KB Bottoms Up Press: 25 x 15, 35 x 10
Wt Ab Wheel(20#Vest): 15/15
Wt AbMat Sit Ups: 25 x 10, 44 x 15

21-15-9 reps
KB Bottoms Up Press(8kg-seated on ground)
Burpees

*Box squats felt light and explosive, my knee is
getting better. First time going heavy with the
thruster, frickin difficult! Box jumps are coming
back, on my way to hittin the 50" again! Sniper with
the new mile time with 6:45, cardio king is back!

Rx: Thursday February 25th

Active Recovery:
One Arm KB Swings(25#): 10 x 10 each
Hip Extension: BW x 20/20
1.5-Mile Run/Incline Walk
Hip Extension: BW x 40
One Arm KB Swings(35#): 5 x 10 each

Evening Session:
Skillwork:
HSPU

GHR: BW x 5/5/5

2-Stone Load(190#)
4-HSPU
8-Wall Ball(20#)
AMRAP in 10 min: 7 RDS

50" Stone Load: 210@10 x 1 rep, rest 1-3 minutes

50" Stone Load Relay(190#)
AMRAP in 7 min: 18 reps(Rotated w/ Sniper-210#stone)

*My boy Sniper is BAAAAAAAAACK!!!!

Benji Rx: Wednesday February 24th

Afternoon Session:
HSPU: 15/6/5/5/4/5

40-Pull Ups
40-Front Squats(155#)from ground
40-Burpees
For Time: 11:07

Early Evening Session:
Speed Bench: 160@9 x 3, 245 x 1, 275 x 1
Standing Abs: 85 x 10/10/10/10
Speed Deadlift: 275@8 x 1, 345 x 1, 365 x 1

DB Row: 100 x 8, 125 x 5, 150 x 3
DB Side Bends: 75 x 5, 100 x 5, 125 x 3
Back Extension: BW x 20, 45 x 20
KTE: 12/12/12

*Busy day for me, front squats were cleaned from the ground
and got really tough to keep the rack position. Bench &
Deadlift felt fast on speed day, so that's good. HSPU are
getting a little easier every time I do them. I used the standard
for the NW sectionals again w/ the AbMat & 2 plates.

Benji Rx: Tuesday February 23rd

Skillwork:
HSPU

10-Push Jerk(135#)
15-Ring Dips
20-Air Squats
AMRAP in 10 minutes: 3 RDS + 10-PJ/10-R Dips

Kipping Pull Ups: 20!
Muscle Ups: 5/5/5/5
Chest-To-Bar Pull Ups: 18!

*Used BTN Push Jerk for the most part, too many reps for
that AMRAP. Next time lower reps for that weight.

Rx: Monday February 22nd

Warm Up:
KB Step Ups/RDL(35#s)
42" Box Squat Jumps: 5/5/5
Double Unders
Standing Abs: 90 x 8/8/8/8/8
Hip/Back Extension: 25 x 15/10/10

Cam-Bar Box Squat: 225 x 1, 275 x 1, 315 x 1,
335 x 1, 365 x 1, 385 x 1
Speed Overhead Press: 95@6 x 3, 135 x 2

3-Chest-To-Bar Pull Ups
5-Clapping Push Ups
7-Jump Squats
10 RDS

KB Swings(70#): 8/8/8/8/8, rest 30 seconds

*Established a new PR in the cambered bar box squat. The
"Cam-Bar" changes the leverage placing the weight closing
to your center of gravity. It works your core harder and helps
relieve shoulder stress when using a straight bar on daily basis.