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Old 02-27-2012, 04:28 AM   #1541
Justin McGinley
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Re: Justin McGinley - I want to be a Monster

2.25.12-2.26.12

Weekend strength and conditioning workshop at Jason Ferruggia's gym.

Sat -

90 minutes of mobility work and drills.

Hours of body weight training, HSPU skill work, ring work.

Press upto and easy 3 x 145

Bench upto a surprisingly easy 3 x 195

Sun -

Box squats to jumps

Box jumps to max height

Clean high pulls upto 3 x 175

HB Back Squats upto 3 x 275

Trap bar deadlifts upto 3 x 335

4 Rounds
16 Bulgarian Split Squats w/ kettlebell (upto 53lbs)
3 Rope Climbs
8 Ring Dips

5 Rounds
5 +270lb Prowler pushes
20 roll back squats
20 Single arm KB swings 44s & 53s

a great environment, and a great learning experience. Met a lot of cool people as well.

(I am typing this Monday morning, and I am a lot less sore than expected, which is nice!)
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Old 03-01-2012, 09:05 PM   #1542
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Re: Justin McGinley - I want to be a Monster

2.29.11

No energy at all today.

Press upto 6 x 136

DB bent rows upto 2 x 8 x 80e
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Old 03-01-2012, 09:07 PM   #1543
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Re: Justin McGinley - I want to be a Monster

3.1.12

Power Snatch Skill work (practice for CF Open 12.2)

3 x 40
2 x 3 x 50
3 x 3 x 55

Cleans
3 x 40
3 x 50
2 x 60
2 x 70
1 x 80
1 x 90
2 x 1 x 95 - super fast!

Back Squat
3 x 60
3 x 90
3 x 110
3 x 120
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Old 03-08-2012, 10:54 PM   #1544
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Re: Justin McGinley - I want to be a Monster

3.2.12

CrossFit Open 12.2

30 x 75lb Snatch
24 x 135lb Snatch

54 reps. Bleh

3.3.12

Food poisoning and / or nasty visus. Wow. Drained / tired for days.

3.8.12

Snatch
2 x 40
2 x 50
2 x 55
2 x 60
2 x 65
F x 70
1 x 70 - PR

Power Clean & Push Press
1 x 50
1 x 60
1 x 70
1 x 80
1 x 85
1 x 90
F x 95 (lost Jerk out front, dropped chest during dip-drive)
1 x 95

HB Back Squat
3 x 60
2 x 80
2 x 100
2 x 110
2 x 115
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Old 03-15-2012, 07:51 PM   #1545
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Re: Justin McGinley - I want to be a Monster

3.10.12

CrossFit Open WOD 12.3

AMRAP in 18
15 24in Box Jumps
12 115lb Push Presses
9 Toes to Bar

6 Rounds + 15 Box Jumps + 2 Push Presses

REALLY sore right tricep after 12.3.

3.14.12

HB Box Squat
upto 3 x 265

3.15.12

tired today, kept things light.

Snatches upto
2 x 55

Snatch High Pulls
4 x 5 x 60

Clean & Jerks upto
2 x 2 x 80
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Old 03-17-2012, 10:56 PM   #1546
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Re: Justin McGinley - I want to be a Monster

3.17.12

CrossFit Open WOD 12.4:
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double Unders
30 Muscle-ups

240 reps in 9:30ish

Failed all muscle-up attempts. My shoulders were fried. Oh well. Very happy with how well I paced the wallballs and double unders.
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Old 03-18-2012, 10:32 AM   #1547
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Re: Justin McGinley - I want to be a Monster

That last open workout was hell huh? Nice work making it through the wallballs and double unders. That was tough.
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Old 03-19-2012, 07:39 AM   #1548
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Re: Justin McGinley - I want to be a Monster

Quote:
Originally Posted by Daniel Pope View Post
That last open workout was hell huh? Nice work making it through the wallballs and double unders. That was tough.
Yo Dan!

I was surprised at how fried my shoulders were by the end. I can normally bang out a bunch of MUs without any issues, but I had nothing left after the Wallballs and Double unders.

As much as I don't enjoy them, I'm decent at wallballs. But 150 is just to damn many. It is 3 days later and I still feel it in my legs. high reps = soreness. Not a fan.
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Old 03-19-2012, 08:59 PM   #1549
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Re: Justin McGinley - I want to be a Monster

1.19.11

Power Snatch
2 x 20
2 x 40
2 x 45
2 x 50
2 x 55
2 x 60 - very fast / easy

Power Clean + Jerk
1 x 60
1 x 65
1 x 70
1 x 75
1 x 80
1 x 85
1 x 90

Hatch Squat Program, 1.1 (week 1, Day 1, Based on 300 HB BS and 250 FS maxes)

HB Back Squat
10 x 180
8 x 210
6 x 225
4 x 240

Front Squat
5 x 135
5 x 150
3 x 5 x 175

Bench Press
5 x 45
5 x 95
5 x 135
5 x 155
5 x 165

Deadlift
5 x 155
5 x 245
5 x 285

Had a bunch of time to train today. Very solid training day.
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Old 03-22-2012, 05:01 PM   #1550
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Re: Justin McGinley - I want to be a Monster

3.21.12

Press
5 x 45
5 x 65
5 x 85
5 x 105
5 x 115
5 x 125

Good Morning - hate these, need to do more.
8 x 65
8 x 85
8 x 105

100m Row 3:32 - 85% effort

3.22.12

Snatch
2 x 20
2 x 40
2 x 50
2 x 50
2 x 55
2 x 55
2 x 55
2 x 55

Hang Snatch Pulls, from below knee
5 x 60
5 x 70
5 x 70

Hatch Squat Program, 1.2 (week 1, Day 2, Based on 300 HB BS and 250 FS maxes)
HB Back Squat
5 x 135
10 x 180
8 x 195
8 x 210
8 x 225

Front Squat
6 x 155
5 x 165
5 x 175
5 x 175
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