Rx: Sunday August 22nd

Afternoon Session:
Snatch Balance: 88/98/108/110/120/
130/140 x 1-2 singles,
154 x 1, 164 x 1, 174 x F/1, 184 x 1,
194 x 1, 204 x F/F

Overhead Squat: 154 x 5, 174 x 2, 184 x 2
Hang Power Snatch: 110 x 1, 130 x 1, 140 x 1,
154 x 1, 164 x 1, 174 x F, 154 x 3

Pistols(L/R): 5 x 10 each leg
Overhead MM Pullparts: 3 x 20

*2nd time doing snatch balance, went 40 lbs
heavier from last time. I need to do more overhead
squats and pistols are getting easier.

Rx: Friday August 20th

Evening Session:
Strict Overhead Press: 95 x 5/5, 115 x 5, 135 x 5/5

3-HSPU
5-Pull Ups
7-KTE
AMRAP @15min: 15 RDS: 15:10

Good Mornings: 50 x 50 reps total
Standing Abs: 65 x 50 reps total

*CrossFit Football mainsite WOD, KTE were the
toughest to do. My grip was fatigued.

Rx: Thursday August 19th

Late Night Session:

10-One Arm KB Swings(12kg)
10 RDS each

Seated KB Bottoms Up Press(12kg): 3 x 10 each
CoC#T: 10/10
CoC#1.5: 3/2
CoC#2: F(L)-1(R)/F(L)-1(R)
KB Floor Press(24kg): 4/5/10
MM Band Pullparts: 20/20/20

50-40-30-20-10 reps
Sit Ups
20-Burpees
5 RDS for time: 11:30

Rx: Wednesday August 18th

Afternoon Session:

2-Speed Box Squats + Lt Bands(185#)
5-Dips
13 RDS

Box Squats + Lt Bands: 225 x 1, 315 x 1,
335 x 1, 360 x 1
Bench Press: 135 x 5, 225 x 3, 315 x 1
Close Grip Bench: 225 x 12!

DB Row: 95 x 5, 120 x 5, 130 x 5, 140 x 5
One Arm DB Push Press: 100 x 5, 120 x 1
One Arm DB Push Jerk: 130 x 2(R)/F(L)
Lt Band Pullparts: 3 x 8-10

Rx: Monday August 16th

Evening Session:
Push Press: 95 x 5, 115 x 5, 135 x 5, 155 x 3,
185 x 3, 205 x 3, 225 x 2, 245 x F/F
Deadlift: 315@5-7 x 1-3, 405@4-6 x 1
Squat Clean: 135 x 3, 155 x 3, 185 x 3, 205 x 1,
225 x 1

1-Squat Clean(225#)
5-Deadlift(315#)
10 RDS For Completion: (8th & 10th RD + Jerk)

*BeastMode.......

Rx: Friday August 13th

Evening Session:
Speed Deadlifts: 275@6 x 1, 295@6 x 1, 325@6 x 1,
365 x 1/1/1, 395 x 1/1/1

Band Glute-Ham Raise: Bw x 5, Mini x 5, MM x 5, Mini/MM x 5/5
Wt Strict Pull Ups: 50 x 2, 65 x 1, 80 x 1, 95 x 1, 105 x 1

"Death by Snatch"
1 Power Snatch @1 min, 2 Power Snatch @2nd min...14 Power
Snatch @14 min for 14 RDS For Time: 10:05(115#)

Squat Snatch: 115 x 3, 125 x 3, 135 x 3, 145 x 1, 155 x 1, 165 x 1PR,
175 x 1PR, 185 x F/1PR, 190 x F

*3 PR's in the Squat Snatch. Tried the "Death by Clean & Jerk" with
Mikko Salo's 135# CJ. He made it in the 14th minute & hit 13 reps with
1 remaining. I used a 115# Power Snatch, I made it to the 10th minute
with 10:05. It was legit, Sniper should use this method for bench press
and deadlift. That would make for some legit clips at Sniper Performance.

Rx: Tuesday August 10th

Active Recovery:
Seated Box Good Mornings: 45 x 20, 95 x 15
Good Mornings: 135 x 10/10/10/10, 185 x 10

25-Glute Ham Raises
50-GHD Sit Ups
25-HSPU
50-KB Swings(70#)
25-Toes to Bar
50-Burpees
For Time: 19:31

Snatch Grip Waiter's Lunge(45#): 20/25/30/
35/40 steps, rest 2-3 minutes
Tire Flip(700#): 1/1/3/3/3, rest 2 minutes