Rx: Monday August 30th

Evening Session:
Power Clean/Hang Clean/CJ: 40/50/60/70/80kg

Power Clean & Jerk:
On the minute, every minute for 15 minutes:
90kg x 15 singles (on the 15th minute: 90kg x 5)
GHR: 20

One Arm DB Push Press: 90 x 3/3, 100 x 2/1/1/1,
120 x F(L)/1(R), F(L)/1(R)
DB Row: 120 x 12
DB Suitcase DL-Holds: 150 x 30/30/30 seconds each

Close Grip Bench: 135 x 5, 185 x 5, 205 x 5, 225 x 5,
245 x 5, 205 x 12
Hang Power Clean: 135 x 5/5/5

Sniper Rx:
Speed Bench: 185@9 x 3, 275 x 3, 300 x 1/1
Seated Row: 4 x 10 reps
DB Lateral Raises/Hammer Curls: 3 x 10 reps

DB Shrugs: 3 x 8-10 reps
Face pulls/Rope Abs: 3 x 12 reps

Rx: Saturday August 28th

Evening Session:
Front Squats: 20/40/60/80kg x 5,
90/100/110kg x 5, 120kg x 4/2/2, 10 second rest
GHR: 8/8/8

"Coe"

10-Thrusters(95#)
10-Ring Push Ups
10 RDS for time: 16:28

*This one sucked, hella fatigued. Quads were fried
& I was having issues with my rack position flexibility.
Thrusters are the ultimate truth.

Rx: Wednesday August 25th

Evening Session:

"McGhee"
5-Deadlifts(275#)
13-Push Ups
9-Box Jumps(24")
AMRAP in 30 min: 20 RDS @28:05

Power Snatch: 135@5 x 3
3-Way Ab Wheel: 3 x 21

Hang Power Snatch: 95 x 5/5/10/10(no drops or regrip)
BTN Snatch Press: 45@3 x 20

*Did a CrossFit Hero WOD...fuckin shitty!! Deadlifts
got heavy, box jumps smoked me & push ups were
all day. My goal was to do more than 15-18 RDS & then
decided to reach 20 RDS. Next time my goal is 22-24 RDS,
possible 25 RDS. Worked on some snatches...worked on
keeping the bar off the ground by no regripping & no dropping.
Just rested on my hips & secured the hook grip. Its a good
mental strength developer.

Rx: Tuesday August 24th

Evening Session:
Squat Cleans: 40/50/60/70/80 kg x 1-3 singles,
90/100/110kg x 1, 120kg x F/F/1, 120kg + 10# x F/F/F/F,
100 kg x 5 singles, 90 kg x 5-6 singles, 80 kg x 10 singles

Hang Power Cleans: 80 kg x 5 singles

*Got new kilogram bumpers at the gym, hella gay but
they are brand new. I ended up hitting 110 & 120 kg squat
clean which is 242 lbs & 264 lbs. I attempted 274 lbs 4 times
but couldn't get my elbows high enough. I caught them in
squat positions but I'm too beefcake. I think I'm losing
some of my flexibility...I did a bench press workout the day
before so I was a little tight up there.

Rx: Monday August 23rd

Evening Session:
Speed Bench + MM Bands: 135@9 x 3,
185 x 1, 225 x 1, 250 x 1
CTB Strict Pull Ups: 5 x 5
KB Bottoms Up Press: 50@5 x 3 each

DB Floor Press: 75 x 18!
DB Row: 130 x 8
DB Suitcase DL-Holds: 100 x 30 sec,
130 x 30/30 sec
Hammer Curls: 50 x 10

*Speed benching with Tre, always a good
session with 3 Bills. Gotta do more KB
bottoms up pressing to work on the stability,
it helps my pressing with the barbells.

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.