Rx: Friday October 29th

Strongman:
Strict Pull Ups: 5/5
Ring Rows: 10/10
KB Bottoms Up Press: 25 x 5, 35 x 5,
53 x 1/2/1

Axle Speed Overhead Press: 45kg@5 x 3,
65kg x 1, 75kg x 1, 85kg x F
Axle Push Press: 75kg x 3/3, 85kg x 3/5,
95kg x 5
Axle Close Grip Bench: 65kg x 8, 85kg x 8,
95kg x 10
Axle Bar Row: 95kg@3 x 5

Wt. Pull Ups: 50 x 8!
One Arm Clean & Press: 105 x 1, 125 x 1/1/1,
135 x 1, 145 x F/1(Right Arm)
DB Row: 100 x 15!
Face Pulls: 85 x 20
Ring Push Ups: 20 reps

Rx: Thursday October 28th

Westside:
Reverse Hypers: 4 x 12
GHD Sit Ups: 3 x 12

Cam-Bar Box Squats: 225@3 x 2,
275@6 x 2, 325@3 x 2(belt)
Cam-Bar Good Mornings: 185 x 10,
225 x 8, 245 x 8(belt)

Standing Abs: 4 x 5-8 reps
DB Side Bends: 80 x 5, 100 x 3, 120 x 3
DB Suitcase DL-Holds: 150@2 x 30 sec
Standing Obliques: 4 x 5 reps
One Legged Back Extension: 4 x 12

Cam-Bar Seated Box Good Morn: 45 x 50
Cam-Bar Good Mornings: 45 x 20
KB Swings: 35 x 50

Rx: Wednesday October 27th

Olympic Lifting:

Muscle/Hang Power/Hang Snatch:
40/50/60/70kg x 3-5 singles
Snatch: 60kg x 1/1/1, 70kg x 1/1,
80kg x 1/1/F/1/1/1
Overhead Squat: 80kg x 5

Overhead Pullparts: 5 x 10-15
Pullparts: 3 x 10-15
CoC#1.5, 2: 1-3 singles

Late Night CrossFit WOD:

15-Hang Power Cleans(135#)
15-Burpees
3 RDS for time: 7:33 + 3-HPCL

Rx: Tuesday October 26th

Active Recovery/CrossFit:

30-25-20-15-10-5 reps
Hip Extension
Walking Lunge Steps
For Completion:

20-Sit Ups
20-KB Swings(24kg)
4 RDS:

25-10ft Wall Ball(20#)
250 M Row(5)
3 RDS for time: 7:51

Rx: Monday October 25th

Strongman/CrossFit:

Axle Power Cleans: 35/55kg x 3,
75kg x 3/5, 85kg x 3/5, 95kg x 2/2/4
Axle Deadlifts(overhand grip): 85kg x 3,
95kg x 3, 115kg x 2/2/1/1
Axle BB Rows: 75kg x 5/8/6/7

Clean & Push Jerk: 60kg x 3, 70kg x 2,
90kg x 1

1-Clean & Jerk(90kg)
5-Pull Ups
10-Push Ups
15-Squats
10 RDS for time: 16:54

Rx: Saturday October 23rd

2010 JBLM Bench & Deadlift Competition:

Bodyweight: 164.9 lbs
Weight Class: 165 lbs

Bench Press: 3rd Place
Attempt #1: 300 lbs-Good
Attempt #2: 315 lbs-Good
Attempt #3: 330 lbs-Fail

Deadlift: 1st Place
Attempt #1: 430 lbs-Good
Attempt #2: 465 lbs-Good
Attempt #3: 505 lbs-Good

*I was on a good one at this competition!
Despite sleeping only 3 hours & partying
the night before...BeastMode kids!! I weighed
in at an easy 164.9 lbs, I didn't have
to cut any weight at all which was nice. I think I
had 6 competitors at my 165 lb weight class.
There was some bench monsters but none could
put up any big deadlifts where it counts. Tried 330 lbs
in my 3rd attempt but got stuck at lockout again. My
deadlifts haven't felt this great since my powerlifting
days, a whole year ago! My goal was to just hit 500 lbs,
I should of tried it in my 2nd attempt. 430 & 465 were
so easy & 505 was a joke! I still had another 20-30 lbs
in the tank for more. Right now I'm peaking at the right
time for Nationals & now it's mentally preparing myself
the rest of the remaining weeks. Be Relentless...Be
BeastMode!!

Rx: Thursday October 21st

Strongman:

50" Stone Load: 175 x 3, 190 x 5, 210 x 8,
240 x 21(10:19)
Stone Lap-Holds: 240@3 x 30 seconds
Stone DL-Holds: 210 x 20/20/30 seconds

*Ultimate PR, I never hit so many reps with
the 240 stone. Grip is getting more dominant
as Nationals gets closer. Lightweight baby...