Rx: Tuesday January 11th

Afternoon:

6-Pull Ups
8-GHD Sit Ups
10-Wall Ball(20#)
AMRAP in 10 min: 8 RDS-10:13

Evening:
800 M Run
Plyo Stairs: 7 x 4-15 jumps
Machine Back Ext: 90 x 20, 110 x 15, 130 x 12
AB Wheel: 3 x 20

Front Squat: 95 x 5, 115 x 5, 145 x 5, 165 x 5,
185 x 3, 235@7 x 3, 60 second rest
Back Squat(high bar): 235 x 16(knee issue)

Rack Bench(mid grip/chest ht): 185@3 x 5
Close Grip Bench: 235 x 5/5/7
Dips: BW x 23!

10-9-8-7-6-5-4-3-2-1 reps
Incline Press(135#)
One Arm DB Row(75#)
For Completion:

Rx: Sunday January 9th

Westside:
5-Strict Pull Ups
10-Ring Push Ups
3 RDS

Axle Floor Press: 125 x 8, 175 x 6,
215 x 5/5, 265 x 3/3/3, 285 x 2/2,
305 x 1/2/1
Facepulls: 4 x 12
Rack Strict Press(3-grips): 135 x 1/1/1,
155 x 1/1/1, 165 x 1/1/F

DB Incline(palms in): 60 x 8, 70 x 8, 80 x 7
Wt. Pull Ups: 50 x 5/5/7
Overhead Tate Press: 3 x 3-5

Rx: Friday January 7th

Westside/Strongman:

KB Swing RS: 53 x 20/20, 70 x 20/20
Seated Row: 2 x 20
Standing Abs: 2 x 15
Back Ext: 2 x 20
DB Side Bends+Holds: 2 x 5+20 sec
Blob: 6-8 x 10-20 sec

Speed 2" Axle DL(overhand grip):
145@5 x 1, 189@3 x 1, 233@6 x 1,
255@6 x 1, 277 x 1, 287 x 1,
300 x F/?/F/F/F
2" Axle DL(alternate grip): 345 x 1/1

Knee Jumps: 3 x 5 jumps
43" Box Jumps(broad): 2 x 5 jumps
Knee Jump + 43" Box Jump: 2 x 5 jumps
46" Box Jumps(broad): 5 jumps

*Almost had 300lbs in the Axle DL with an
overhand grip!! Hit 287lbs, which was a PR
for me. The 2nd attempt with 3 hunski, I actually
got it up close to lockout & held it back to the
ground. So I missed the lockout but held on back
to starting position. Definately next time around
I'll get it & also hit the "One Arm Deadlift"
with 315lbs.

Rx: Thursday January 6th

CrossFit:

"Murph"
Break up pull ups, push ups
& squats however you like...

1-Mile
100-Pull Ups
200-Push Ups
300-Squats
1-Mile
For Time: 38:58:22

*Did a "Globo Gym" version on the
treadmill with a 1.0% incline. First
mile was a lil under 8 minutes. I broke
up the pull ups, push ups & squats in a
Cindy style. 4 RDS in a row then rest a
few. A couple big RDS with doubled the
reps to get ahead. My last mile was brutal
with under 9 minutes. My left hamstring
started to tighten up when I picked it up for
a semi-sprint. Pull Ups are gettin easier for
me & push ups are comin back. Squats are
fatiguing the shit outta me, my squat engine
is too powerful for the high reps. Now that I
got my squat game up, time to bring up the
threshold in my moneymakers!

Rx: Wednesday January 5th

Westside/CrossFit:

Speed Bench + MM Bands(1st peg):
95@3 x 3, 115@3 x 3, 135@3 x 3,
175 x 1
BTN Push Press: 60kg x 2/3, 80kg x 2,
100kg x 5

Facepulls: 3 x 8-12
Triceps Pressdown: 3 x 6-8
Hammer Curls: 3 x 5

5-Pull Ups
10-Push Ups
15-Squats
3 RDS, rest 1 min
Repeat for 3 RDS:

10-Pull Ups
20-Push Ups
30-Squats
1 RD For Completion:

MM Band Triceps Ext: 45 reps
MM Pullparts: 45 reps

Rx: Monday January 3rd

Westside/Olympic Lifting:
Standing Abs: 3 x 15-20
Hip Ext: 3 x 20

DL off 7" blocks: 155 x 3, 245 x 3,
335 x 2, 425 x 2, 515 x 1, 535 x 1,
565 x 1, 585 x 1, 425 x 5
Cam-Bar 12" Box Squat(narrow):
135 x 5, 185 x 5, 5, 225 x 5, 275 x 3
GHR: BW x 5, MM x 8/8/8

Power Snatch off 7"blocks: 30kg x 2,
40kg x 2, 50kg x 2/3, 60kg x 2/2/2
Power Snatch off 13" blocks: 60kg x 2/3
Hang Power Snatch: 50kg x 6

Evening Garage Session...

20-Snatch Push Jerk(180#)
No Drops or Re-Rack:

20-Back Squat(180#)
No Drops or Re-Rack:

*Big PR Deadlift off the blocks, new ME
exercise for me. Different weight distribution
from Rack DL's. Just had a belt with no straps,
all grip baby! Worked on some Power Snatches
off the blocks, tryin to get technical with it. Worked
on the garage that night & did a duo 20 rep out with
Snatch PJ & Back Squats...Gooooood night!!!

Rx: Saturday January 1st

Westside/Olympic Lifting:
GHR: 4 x 6
Plyo Pull Ups(2-Bars): 4 x 5
Knee Jumps: 3 x 5
Depth Drop Push Ups: 3 x 5

42" Box Squat Jumps: 12"@6 x 2 jumps
44" Box Jump(standing): 4 x 2 jumps
Speed Sumo DL: 312@6 x 1, 402@5 x 1,
Deadlift(conv): 402@3 x 1

Hang Power Clean: 60kg x 5 singles
Hang Split Clean: 70kg x 5 singles,
90kg x 3 singles, 100kg x 3 singles

One Legged Reverse Hypers: 50 x 10/20/20
BB Shrug: 135 x 12, 185 x 12, 235 x 12
Upright Row: 45 x 20/20/20
Close Grip Incline: 135 x 12/10/12
Scapula Retraction: 3 x 20
One Arm DB Shrug: 45 x 15, 60 x 15, 75 x 15
Facepull Iso-Holds: 3 x 30 sec

*Gotta be more explosive my lifts. More
dynamic, jumping & plyo days. Explosive
strength & speed strength is the key in the
new R.A.W. Program.