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Old 09-07-2012, 05:59 PM   #1611
Justin McGinley
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Re: Justin McGinley - I want to be a Monster

9.7.12

Overhead Squat
10 x 45
3 x 95
3 x 115
3 x 135
3 x 155
3 x 175
3 x 185 - surprisingly easy.

"Nancy"
5 Rounds
400m Run
15 95 lb OHS.

20:32

Bleh. All of my runs were really, really slow. I just didn't feel like pushing it at all today.
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Old 09-10-2012, 11:45 AM   #1612
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Re: Justin McGinley - I want to be a Monster

9.8.12

Oly Skill work

On the minute
3 Position Snatch (ground, above knee, high hang)
8 x 3 x 95

Every 90 seconds
3 Position clean & jerk (ground, above knee, high hang)
8 x 3 x 135

HSPU practice
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Old 09-11-2012, 05:57 PM   #1613
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Re: Justin McGinley - I want to be a Monster

9.10.12

low energy day.

Back Squat
6 x 45
6 x 95
6 x 145
6 x 195
6 x 245
6 x 265 (easy!)

9.11.12

"The Garage"
3 Rounds
10 Pull-ups
10 135 lb Front Squats
10 Burpees

4:46 (:21 PR), I need to attack the burpees and squat faster to improve my time.

Push Press
5 x 5 x 155
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Old 09-14-2012, 08:47 PM   #1614
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Re: Justin McGinley - I want to be a Monster

9.13.12

2 position Clean (floor, hang) + Jerk
Up to and EASY 195

Snatch Grip Deadlifts
up to 3 x 245

9.14.12

Clean
2 x 95
2 x 135
2 x 155
2 x 185
2 x 205
2 x 225

Elizabeth
21 - 15 - 9
135 lb Cleans
Ring Dips

11:37 (5:19 PR)
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Old 09-17-2012, 06:42 PM   #1615
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Re: Justin McGinley - I want to be a Monster

9.15.12

Power Clean + 3 Push Jerks
95
115
135
155
165
175
185

"Helen"
3 Rounds
400m Run
21 1.5 pood KB Swings
12 Pull-ups

11:00

I should have pushed the runs harder. I hit total grip failure at the end. Last 12 pull-ups were 5,3,2,1,1

Then 4 hours of Volleyball

9.17.12

Back Squat
10 x 45
10 x 95
10 x 145
10 x 195
10 x 245
10 x 270
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Old 09-20-2012, 08:38 PM   #1616
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Re: Justin McGinley - I want to be a Monster

9.18.12

Deadlift
5 x 135
5 x 185
5 x 225
5 x 275
5 x 315
5 x 335

“Diane”
21 – 15 – 9
225 Deadlifts
HSPUs

First time RX'd

16:39

HSPUs went like this
21s - 1, 4, 3, 3, 3, 3, 2, 2
15s - 3, 3, 3, 3, 3, 3
9s 3, 2, 2, 1, 1

I really need to get better at HSPUs.

9.20.12

Bear Complex
45
95
115
135
145

Clean + Front Squat + Jerk
145
155
165
175
185
195
205
215

3 Pause Snatch
65
75
85
95
105
115
125
115
115

Snatch Balance
up to 3 x 115
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Old 09-21-2012, 06:24 PM   #1617
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Re: Justin McGinley - I want to be a Monster

9.21.12

“Lumberjack 20″

20 Deadlifts
Run 400m
20 KB swings
Run 400m
20 Overhead Squats
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box jumps
Run 400m
20 DB Squat Cleans
Run 400m

32:56

I REALLY did not want to do this one, so naturally, I had to do it. My back was very tight/sore/fatigued from Diane on Tuesday, and yesterday's Bear Complex and Oly lifting. Happy to have done this Rx'd, but not happy about how much my tight back slowed me down. Oh well.
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Old 09-22-2012, 02:41 PM   #1618
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Re: Justin McGinley - I want to be a Monster

9.22.12

Power Clean + Push Jerk
On the minute
12 x 1 x 175

These felt awesome. Super fast.

40m Sled drag sprints
2 x +45
2 x +90
8 x +125
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Old 10-02-2012, 05:59 AM   #1619
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Re: Justin McGinley - I want to be a Monster

9.24.12

90 minutes of shoulder mobility work with Todd Fluck. Completely opened up my shoulders.

Afterwards I did some easy pressing to use my new range of motion. 3x5x115 I think.

9.25.12

Back Squat
6 x 95
6 x 145
6 x 195
6 x 245
6 x 265

"Filthy Fifty"

32.17 - Abs completely cramped up during K2Es, and then I crashed during burpees. Not my best showing. Oh well.

9.26.12

On the Minute
Power Cleans
10 x 2 x 185

9.29.12

@ CF Fenway

Partner WOD w/ Alycia

AMRAP in 20
2000m Row (4x500m)
100 45lb Thrusters
Max Alternating Burpees

172 Burpees. We never stopped moving.

9.30.12

@ CF Southie

Power Clean
3 x 135
3 x 155
2 x 175
2 x 185
1 x 195
1 x 205
1 x 215
1 x 220
1 x 225
1 x 230 (fast. I could have gone heavier if I had more time!)

3 Rounds
7 185lb Power Cleans
14 L-sit strict pull-ups

10.1.12

@ CF Southie

Rope Climb skill work

30 - 20 - 10
95lb Thrusters
1.5 pood KB Swings
Calorie Row
(3-2-1)Rope Climbs
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Old 10-02-2012, 05:33 PM   #1620
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Re: Justin McGinley - I want to be a Monster

10.2.12

Hang Power Snatch
8 x 2 x 115

Hang Power Clean
2 x 115
2 x 135
2 x 155
2 x 185
2 x 195
2 x 205
2 x 215 - landed with my feet wider than I'd like, so
4 x 2 x 205

Back Squat
3 x 135
3 x 185
3 x 225
5 x 3 x 275
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