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Old 07-30-2012, 03:33 AM   #1601
Justin McGinley
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Re: Justin McGinley - I want to be a Monster

7.25.12

Back Squat
5 x 45
5 x 95
5 x 135
5 x 185
5 x 225
5 x 255
5 x 275

Felt off, skipped metcon.

1 hour later I got a migraine, so I'm happy I skipped the metcon

7.27.12

On the Minute for 15 Minutes
2 Cleans
5 minutes @ 185
10 minutes @ 195

hard.

7.28.12

@ CF 1Force

Partner WOD 1
rotate through stations:
155 lb hold in Front Rack position
135 lb Hold Overhead
+180 lb 150m Prowler push
225 lb deadlift hold

Partner WOD 2
Stadium Style
20 Cal Row
20 2 x 55 lb KB Push Presses
50 DUs
20 30in Box Jumps
20 Wallballs
20 135 lb Bench Presses
4 Rope Climbs

7.29.12

1000m Row

30 Minutes of Snatch Practice, mostly doubles.
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Old 08-01-2012, 08:40 PM   #1602
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Re: Justin McGinley - I want to be a Monster

7.31.12

Back Squat
5 x 45
5 x 95
3 x 135
3 x 185
3 x 225
3 x 275
3 x 295

10,9,8,7,6,5,4,3,2,1
Pull-ups
KB Swings
Goblet Squats

8.1.12

@ noon @ CF Tribe

10 135 lb Overhead Squats
10 Burpees
10 135 lb Thrusters
10 135 lb Power Cleans
10 Toes to Bar
5 Muscle-ups
10 Toes to Bar
10 135 lb Power Cleans
10 135 lb Thrusters
10 Burpees
10 135 lb Overhead Squats

@7:30 pm

Press 3 x 5 x 125 - easy

5 rounds of:
5 DB Push Presses
8 Burpees

Rest two minutes

5 rounds of:
5 DB Push Presses
16 Box Jumps

Rest two minutes

5 rounds of:
5 DB Push Presses
24 Air Squats
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Old 08-09-2012, 01:28 PM   #1603
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Re: Justin McGinley - I want to be a Monster

From memory, hah

two super easy days to keep fresh for Saturday's Comp.

8.2.12

Back Squats up to 5 x 245

8.3.12

Front Squats up to 3 x 165

8.4.12

Summer Love Summer Classic in Philly

Max Broad Jump

94 in, bleh

Max STRICT Pull-ups in 1 Minute

23

Max Burpees in 1 Minute

33

AMRAP in 5
10 135 lb Back Squats (cleaned from the ground)
20 Double Unders

5 Rounds

Clean ladder

Power Cleaned 225

made it past the cuts, happy about that.

8.5.12

Front Squats
5 x 2 x 235

Power Cleans up to 205

8.6.12

4 Rounds
10 115 lb Push Presses
20 Wallballs
20 Double Unders

8.7.12

Back Squat
3 x 5 x 255

10 135 lb Front Squats
20 Pull-ups
30 Box Jumps
40 8-Count Body Builders
30 Box Jumps
20 Pull-ups
10 135 lb Front Squats
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Old 08-18-2012, 10:50 AM   #1604
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Re: Justin McGinley - I want to be a Monster

From memory, I am sure I forgot a day or two in here

8.9.12

1a) BTN Snatch Presses
6 x 5 x 90

1b) Strict Pull-ups / Chin-ups (3 sets of each)
6 x 8

2a) Press
5 x 10 x 105

2b) DB Hammer Curls
4 x 8-12e x 30


8.10.12 @ CF Del Ray Beach

Overhead DB walking lunges
AirDyne sprints

10x2
1 Power Clean + 21 Split Jerks @ 175

3 minutes
23 x 50lb Sandbag burpees


8.13.12 @ CF Deerfield Beach

HSPU skill work

5 Rounds
10 K2E
15 75lb Front Squats
200m Run

8.14.12

Snatch
2 x 65
2 x 85
2 x 95
2 x 105
2 x 115
2 x 125
2 x 135
2 x 145

3 rounds
Max Reps of HSPU
rest 45 sec
20 KB Swings heaviest possible
rest 45 sec
5 Snatch Grip Behind the Neck Press
rest 45 sec

70 lb KB Swings, all unbroken
95 lb presses


8.16.12

Bench Press
6 x 45
6 x 95
6 x 145
6 x 165
6 x 185
6 x 185
6 x 185

1 Snatch + 1 OHS
65
75
85
95
105
115
125
135 - easy

1 Hang Clean + 1 Clean + 1 Front Squat
95
115
135
155
175
185

BTN Jerk
2 x 95
2 x 145
2 x 195
2 x 215

8.17.12

Power Clean
2 x 95
2 x 115
2 x 135
2 x 155
2 x 175
2 x 185
2 x 195
2 x 205
2 x 215

21 15 9
115 lb Thrusters
115 lb Power Cleans

11:56 - everything felt light. I had no lungs today.

8.18.12

DE Deadlift w/ orange bands
10 x 3 x 155

3 Rounds
10 135 lb Shoulder to Overhead
30 Double Unders

3:56

Partner WOD w/ Caitlin

3 Rounds
50 135 lb Deadlifts
50 Sit-ups
50 Hand Release Push-ups

10:xx?

Super fast until the last 50 push-ups.
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Old 08-21-2012, 08:02 PM   #1605
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Re: Justin McGinley - I want to be a Monster

8.21.12

Front Squat
3 x 135
3 x 185
2 x 225
3 x 2 x 245
2 x 2 x 225

4 Rounds
10 Pull-ups
15 Wallballs
400m Run
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Old 08-23-2012, 07:50 PM   #1606
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Re: Justin McGinley - I want to be a Monster

8.22.12

Felt tired today. Did some light lifting and called it a day

Push Press
10 x 45
4 x 95
4 x 115
4 x 135
4 x 155
4 x 175

Deadlift
5 x 95
5 x 145
5 x 195
5 x 245
5 x 295

8.23.12

Dan John Warm-up Complex

5 Power Cleans
5 Front Squats
5 Push Presses
45
95
105
115
125
135

10,9,8,7,6,5,4,3,2,1
95lb Push Presses
24in Box Jumps

Hang Power Snatch
3 x 45
3 x 65
3 x 85
3 x 95
3 x 105
3 x 115
1 x 125

Hang Power Cleans
2 x 125
2 x 135
2 x 145
2 x 155
2 x 165
2 x 175
2 x 185
2 x 195 - super fast/easy

BTN Snatch Grip Push Presses
3 x 95
3 x 115
3 x 135
3 x 145
3 x 155
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Old 08-28-2012, 09:14 PM   #1607
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Re: Justin McGinley - I want to be a Monster

8.24.12

Back Squat
5 x 45
5 x 135
5 x 185
5 x 225
5 x 275

4 Rounds
Max Pull-ups
10 Back Squats
20 double Unders

26 pull-ups in round 1

8.25.12

1&1/4 Front Squats
95
135
155
175
185
205
215 - super fast

1 Snatch Deadlift + 1 Hang Snatch + 1 OHS
95
105
115
125
135

8.28.12

Back Squat
10 x 65
10 x 135
10 x 185
10 x 225
10 x 245

Hang snatch
2 x 95
2 x 105
2 x 115
2 x 125
2 x 135
2 x 135

5 Rounds
7 95lb Power Snatches (all touch and go)
250m Row Sprint (all under 1:40 pace)
-rest 90 seconds
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Old 09-06-2012, 08:28 PM   #1608
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Re: Justin McGinley - I want to be a Monster

8.30.12

EMOTM for 12
3 Power cleans
6x3x165
6x3x185

Power Snatch
155

Power Clean & Jerk
215

8.31.12

Back Squat
8 x 265

HSPU
11, 10, 8

9.1.12

DE Deadlift
8 x 3 x 185 + orange bands

“Christine”
3 Rounds
500m Row
12 Bodyweight Deadlifts (195)
21 Box Jumps

11:37

5 Rounds
7 95lb Hang Squat Clean Thrusters
100m 10x10m shuttle Run
-Rest 60 seconds

Every round was about :56

9.5.12

Power Clean 2 + Push Press 1
up to 175

9.6.12

Back Squat
8 x 45
8 x 135
8 x 185
8 x 225
8 x 245
8 x 275

Tabata This

Row - 7
Squat 15
Pull-up 5 (8,8,8,6,6,6,5,5)
Push-up 4 (8,8,8,8,8,8,8,4)
Sit-up 7
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Last edited by Justin McGinley; 09-06-2012 at 08:37 PM..
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Old 09-07-2012, 05:41 AM   #1609
Daniel Pope
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Re: Justin McGinley - I want to be a Monster

Nice training Justin, I like all of the oly lifting. Are you going to be modifying anything soon for the open?
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Old 09-07-2012, 05:58 PM   #1610
Justin McGinley
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Re: Justin McGinley - I want to be a Monster

Quote:
Originally Posted by Daniel Pope View Post
Nice training Justin, I like all of the oly lifting. Are you going to be modifying anything soon for the open?
Yo man.

Between the Open and now I am just looking to be more consistent in my training. Also, I really need to get better at my HSPUs. I've been saying this for years, and maybe this year I'll do something about it.

So the plan is to Oly lift a bunch, squat heavy at least once a week, and have at least 3 honest metcons a week. Nothing fancy.

You?
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