|
Re: I've got a Monster in my Pocket!!!
500m row
2 x each: 20 forearm to instep lunges 10 baby elephants 10 lying leg twists dislocates Deadlifts 10x135 8x225 3x5x342.5 Thrusters 10x95 8x115 3x5x160 Muscle-ups 3x4 Focusing on strength for the next 8 weeks. Starting all lifts at 65%. Ongoing, Thursdays will start with an AM run, and I'll probably add some more accessory work to the lifting session, but I was short on time today. |
Re: I've got a Monster in my Pocket!!!
500m row
2 x each: 10 baby elephants --> sumo w/ rotation 10 hip extensions 10 GHD sit-ups 10 kipping pull-ups 10 push-ups Hang Snatch 8x45 5x65 8x95 15x1x135, on the minute Wall-ball 20-20 Toes to bar 12-12 Reverse Fly, 20# 20-20 |
Re: I've got a Monster in my Pocket!!!
2 x each:
50 double unders 20 forearm to instep lunges 10 hip extensions 20 abmat sit-ups 10 ring rows 10 HSPU's Back Squat 10x135 8x225 3x5x310 Bench Press 10x95 8x135 3x5x205 Chin-ups 12-12 Incline D-flies, 30# 20-20 It still feels weird going so light/low volume this week. More reps/weight and possibly more accessory exercises will be added as the weeks go by. Just have to remember that this is a reset, and I'm letting my body recover from the Open/Regionals season. |
Re: I've got a Monster in my Pocket!!!
Yesterday
500m row 2 x each: 20 forearm to instep lunges 10 hip extemsions 20 abmat sit-ups 10 kipping pull-ups 10 push-ups Hang Clean and Push Jerk 8x65 5x95 3x135 15x1x180, on the minute Pendlay Row 10x95 8x135 3x5x185 Med-ball GHD Sit-up, 15# 15-15 Ring Dips 12-12 Today 400m run 2 x each: 20 lateral lunges 20 lunge-kick-tilts 10 lying leg twists dislocates 3 x 10 Single Leg Drives, alternating 3 x 10 kettlebell chop lunges, each leg (12kg) 10 x 10 Up-5 Lateral-10 Up sprints, alternating lateral (L/R) |
Re: I've got a Monster in my Pocket!!!
2:00
400m run 2 x each: 20 forearm to instep lunges 10 hip extensions 20 abmat sit-ups 10 ring rows 10 push-ups Deadlift 10x135 8x225 3x5x367.5 Thruster 10x65 8x95 3x135 3x5x172.5 Weighted Chin-ups 10xBW 8x25 3x5x45 5:30 3 minute Air-dyne 3 rounds 50 double unders 35 sit-ups, unanchored 21 deadlifts, 225# 15 HSPU's 12:40 Not a great time on the metcon, but it's my first in almost 3 weeks. |
Re: I've got a Monster in my Pocket!!!
400m
2 x 10 each: baby elephants --> sumo squat w/ rotation hip/back extensions GHD sit-ups kipping pull-ups push-ups dislocates Hang Squat Snatch 8x65 5x95 3x115 15x1x145, on the minute Wall-ball 25-25 Toes to Bar 15-15 Reverse D-flies, 25# 20-20 Tabata Row (meters) 99-95-95-92-90-94-91-94 |
Re: I've got a Monster in my Pocket!!!
400m run
2 x each: 20 forearm to instep lunges 15 hip extensions 20 abmat sit-ups 15 ring rows 15 push-ups Back Squat 10x135 8x225 3x5x332.5 Bench Press 10x95 8x155 3x5x220 Chin-ups 15-15-15 3 rounds 50 double unders 21 kettlebell swings, 24kg 5:39 Ouch! My metcon sucks right now. I decided to make the switch to high bar back squats today. I think I like the way it leaves my neck feeling a bit better. It should also have an improved impact on the rest of my training versus the low bar squat, and I don't think it will have a considerable impact on my 500# squat goal. Tried to make the swings as competition strict as possible, though I still think it's an excessive extension for the movement. |
Re: I've got a Monster in my Pocket!!!
400m run
2 x each: 10 baby elephants --> sumo squat w/ rotation 10 glute-ham raises 20 abmat sit-ups 10 kipping pull-ups 10 HSPU's 20 dislocates Hang Squat Clean and Push Jerk 8x65 5x115 3x155 15x1x192.5, on the minute Pendlay Rows 10x115 8x155 3x5x195 Med-ball GHD Sit-ups, 15# 17-17 Single Leg Dumbell Deadlift (alternating), 35# each hand 20-20 Incline D-fly, 35# 20-20 Barbell Curl, 65# 15-15 Lateral Raise (thumbs up), 15# 15-15 Tabata Squats 23-22-21-20-19-18-16-16=155/16 |
Re: I've got a Monster in my Pocket!!!
3 minute single unders
2 x each: 20 lunge-kick-tilts 10 baby elephants dislocates 3 rounds 400m run 250m row 40 sit-ups 25 push-ups 15:23 |
Re: I've got a Monster in my Pocket!!!
2:30
400m run 2 x each: 20 forearm to instep lunges 15 hip extensions 20 abmat sit-ups 15 ring rows 15 push-ups Deadlifts 10x155 8x225 3x315 3x5x395 Thrusters 10x65 8x115 3x155 3x5x185 Weighted Chin-ups 10xBW 8x25 3x5x55 6:00 3.5 mile run, NFT |
| All times are GMT -7. The time now is 06:31 PM. |
CrossFit is a registered trademark of CrossFit Inc.