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-   -   Mac's getting filthy jacked! (https://board.crossfit.com/showthread.php?t=42868)

Mac Oneill 04-13-2011 07:07 AM

Re: Mac's getting filthy jacked!
 
[B]04-12-11[/B]

[B]Back Squat[/B] - 5@45#, 5@135#, 5@185#, 3@225#, 2@255#, [B]3x5@285#(PR)[/B]

[B]Press[/B] - 10@45#, 5@95#, 2@115#, 1@135#, 3x5@145#
Finally hit the 145!!!!

[B]Power Clean[/B] - 2@135#, 2@155#, 2@175#, 1@185#, 3@195#, 2@195#, 3@195#
I'm really going to have to reevaluate where I want to go with this lift.

[B]Weighted Ring Pull Ups[/B] - 5@35#, 5@35#, 3@35#

Mac Oneill 04-14-2011 11:26 AM

Re: Mac's getting filthy jacked!
 
[B]04-14-11[/B]

[B]Front Squat[/B] - 5@45#, 5@95#, 5@135#, 2@155#, 2@175#, 2@195#, 3x5@220#

[B]Bench Press[/B] - 8@135#, 5@155#, 4@185#, 3@205#, [B]3x5@230(PR)[/B]

[B]Deadlift[/B] - 8@135#, 5@185#, 3@225#, 2@255#, 2@275#, [B]3@295#(PR)[/B]FUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUU. Don't know why I couldnt get 5 here!

[B]Weighted Ring Dips[/B] - [B]3x5@60#(PR)[/B]

[B]Barbell Rollouts[/B] - 3x5

Mac Oneill 04-18-2011 08:58 AM

Re: Mac's getting filthy jacked!
 
[B]04-15-11[/B]

[B]9:30 am[/B]

[B]Muscle Ups[/B] - 1x3 1x3 1x2

[B]WOD[/B]

100 Wall Balls for time:

Partner does double unders with the other is wallballing

[B]Time = 5:36[/B]


[B]4:00 pm[/B]

[B]Close Grip Bench[/B] - 10@135#, 10@155#, 8@175#, 6@195#

[B]Weighted Dips[/B] - 10@45#, 7@50#, 6@55#

[B]Push Downs[/B] - 12@70#, 12@80#, 10@90#

[B]Machine Kicks[/B] - 15@15#, 12@20#, 10@25#

[B]Straight Bar Curls[/B] - 10@75#, 10@80#, 6@85#, 4@90#

[B]DB Curls[/B] - 15@25#, 10@30#, 8@35#

[B]Reverse EZ Bar Curls[/B] - 3x8@50#


[B]30 Minutes of Basketball[/B]

Mac Oneill 04-18-2011 08:59 AM

Re: Mac's getting filthy jacked!
 
[B]04-17-11[/B]

[B]WOD[/B]
AMRAP in 10 Minutes:

60 - Bar Facing Burpees
30 - 120# Overhead Squats
10 - Muscle ups

[B]Reps = 94[/B]

Mac Oneill 04-20-2011 07:10 AM

Re: Mac's getting filthy jacked!
 
[B]04-18-11[/B]

[B]Overhead Squat[/B] - 5@135#, 1@185#

[B]WOD[/B]
AMRAP in 10 Minutes:

4 - Handstand Push Ups
8 - Toes to Bar
12 - 53# American Kettle Bell Swings

[B]Rounds = 5 + 20 Reps[/B]

[B]Mobility Work[/B]

Mac Oneill 04-20-2011 07:20 AM

Re: Mac's getting filthy jacked!
 
[B]04-19-11[/B]

[B]Back Squat[/B] - 5@45#, 5@135#, 5@185#, 3@225#, 2@245#, 2@265#, [B]3x5@290#(PR)[/B]

[B]Press[/B] - 10@45#, 5@95#, 2@115#, 1@135#, [B]3x3@147.5(PR)[/B]

[B]Power Clean[/B] - 3@135#, 2@155#, 2@175#, 3x3@190#

[B]Weighted Ring Pull Ups[/B] - 5@35#, 4@35#, 3@35#

Mac Oneill 04-21-2011 01:23 PM

Re: Mac's getting filthy jacked!
 
[B]04-20-11[/B]

[B]1.5 Hours of Basketball[/B]

Mac Oneill 04-21-2011 01:30 PM

Re: Mac's getting filthy jacked!
 
[B]04-21-11[/B]
Everything felt off today, even got started in the gym a little later than I thought.

[B]Front Squat[/B] - 5@45#, 5@95#, 5@135#, 2@165#, 2@185#, 2@205#, [B]3@225#(PR)[/B], 2@225#, 1@225#, 15@135#

[B]Bench Press[/B] - 8@135#, 5@165#, 4@185#, 2@205#, [B]3@235#(PR)[/B], 2@235#, 1@235#

[B]Deadlift[/B] - 8@135#, 5@185#, 3@225#, 2@245#, 2@265#, [B]5@295#(PR)[/B]

[B]Weighted Ring Dips[/B] - [B]3x5@65#(PR)[/B]

As you can see my first couple lifts were all jacked up, but at least I came out with some victories in the Deadlift and Dip. I need to get my diet back in check and take a few days off.

Mac Oneill 04-25-2011 07:33 PM

Re: Mac's getting filthy jacked!
 
[B]04-22-11[/B]

[B]WOD[/B]
AMRAP in 8 Minutes:

10 - 135# Power Cleans
5 - 135# Thrusters
15 - Pull Ups

[B]Rounds = 2 + 21/30 Reps[/B]

Mac Oneill 04-25-2011 07:35 PM

Re: Mac's getting filthy jacked!
 
[B]04-25-11[/B]

[B]WOD[/B]
[B]"Hammer"[/B]
Five rounds, each for time, of:

5 - 135# Power Clean
10 - 135# Front squat
5 - 135# Push Jerk
20 - Pull Ups
Rest 90 seconds between rounds

[B]Round Times = 1:35, 2:25, 3:50, 4:25, 3:58[/B]


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