Rx: Tuesday February 22nd

Strength Speed/Assistance: PM

Standing Abs: 3 x 8
DB Side Bends: 3 x 4-8
Seated Row: 3 x 15
Hip Ext: 3 x 15

Box Squat(low bar): 95 x 5/5/5, 135 x 5/5/5,
185 x 5/5/5, 225 x 5/5/5, 275 x 3/3/3, 315 x 2/2/2,
365 x 1/1
Bench Press + MM Bands: 95 x 5/5/5, 135 x 5/5/5,
185 x 2/2/2

BTN Push Jerk: 40kg x 3, 60kg x 3, 80kg x 3,
100kg x 3, 110kg x 3
BB Row(5-grips): 185@5 x 12

Hammer Curls: 3 x 8
Wt Pull Ups: 35 x 5/3/3
Wt Dips: 35 x 15
Rope Facepulls: 4 x 10

1000 M Row(10): 4:00

Rx: Monday February 21st

GPP-Strength Endurance/Assistance: PM

Pull Ups: 5/5/5
KB Swings: 15/15/15
GHD Sit Ups: 10/10/10

"McGhee"

5-Deadlift(275#)
13-Push Ups
9-Box Jumps(24")
AMRAP in 30 min: 20 RDS-29:38

Standing Obliques: 3 x 8
One Legged Back/Hip Ext: 3 x 10

KB Step Ups: 53@2 x 5 each
Walking Lunge Steps: 2 x 20
Ring Dips: 2 x 8

Tire Flips(700#): 2/2/4

*Fuckin murdered...murdered who!!!?? Me & my
fitness!! Definitely a mind fucker, had to play catch up
the last 8 minutes to meet my goal of at least 20 RDS.
I think I almost had 21 RDS or so. I might of had an extra
RD but I lost count at one point so I didn't count it. I took
4 days off in a row, I haven't had days off like that in awhile.
I've been on a rampage of training since Nationals. Not too
specific with training goals but whatever I'm feelin at the
moment. I'm gonna start to program the next month to
have some type of plan or progression, we will see...

Rx: Wednesday February 16th

Power Endurance/Strength/Pre-Rehab/

Active Recovery: PM

One Legged Reverse Hypers: 50@3 x 20

Rack Good Mornings: 95 x 8,

135 x 8/8, 185 x 8/8, 205 x 5/5,

225 x 5/5, 275 x 1

10" Low Box Squat(hi/lo/sumo/oly):

135@3 x 5 each

Hang Cleans: worked up to 80kg x 2-3 reps

2-Hang Cleans(80kg)

4-43" Box Jumps

6-GHD Sit Ups

6 RDS for completion:

Power Cl/Split Cl: 80kg x 3, 90kg@3 x 3

One Arm KB PJ: 16kg x 3, 24kg x 5/5, 32kg x 2

Rx: Tuesday February 15th

Explosive Strength/GPP-Strength
Endurance: PM

KB Bottoms Up Press: 25@3 x 8
Pullparts: 6-8 x 8-10 reps

Bench Press + 40-50lb Chains(3-Grips):
135@6 x 3, 185@6 x 3, 235@3 x 1(pause),
285 x 1/1

10-SDLHP
10-Ring Push Ups
10 RDS: ~10 min

Rx: Monday February 14th

Strength Endurance/Absolute Strength: PM
Hip Ext/Standing Abs/KB Swings/
Back Ext/DB Side Bends: 2 x 5-15 reps


Back Squat(low bar): worked up to 365 x 1,
300 x 18!
Rack Zercher Squat: 300 x 2


DB Row: 100 x 5, 130 x 3, 170 x 1/1, 210 x F
Good Morning: 45 x 50
Band Good Mornings: Lt x 30


*Hit up Flex Fitness with Jer & Matt. Tried to
20 rep 300 lbs but crumbled on the 19th rep.
Descent gym & equipment...might have to
purchase a membership soon.

Rx: Saturday February 12th

GPP-Strength Endurance: PM

Reverse Hypers: 100@3 x 15

"Chelsea"

5-Pull Ups

10-Push Ups

15-Squats

On the minute,

For 30 min: mission completed

20-Hip Ext

20-Decline Sit Ups

3 RDS

15ft Wall Balls(20#): 10 x 5 reps

Rx: Friday February 11th

Absolute Strength/Explosive Strength/
Pre-Rehab/Assistance: PM

Turkish Get Up's(L/R): 35 x 3/3, 53 x 3/3,
70 x 1
2-Way Pullparts: 5 x 10 reps each

ATG Back Squats(low bar): 135 x 5/5,
185 x 5/5, 225 x 5/5, 315 x 3(w/ATG pause)
Strict Press: 95 x 3/3, 115 x 3/3, 135 x 2/2,
145 x 2/2, 165 x 1, 175 x 1, 185 x F/F

Axle Muscle Clean & Push Jerk: 55kg x 3/3,
75kg x 3/3/3, 85kg x 3
43" Box Jumps: 3/3/5 jumps
Tire Flips(700#): 3/3/10 flips

Close Grip Bench(index smooth): 135 x 5, 185 x 5/5,
205 x 5/5, 225 x 5/5, 245 x 5, 275 x 3
3-Way Overhead Triceps Ext: 25 x 5-7 reps each

*Nice strength/power session on a Friday night. Feelin
good with the legs & my overhead position. The turkish
get up's are kinda dope for shoulder stability. I never gave
it a second thought but I can really benefit from it. It crushed
my left arm & side...another exercise to work on weaknesses.
Yup!!...What's good, comin thru!!