Re: I've got a Monster in my Pocket!!!
 

Friday

400m run

2 x 10 each:

baby elephant --> sumo squat w/ rotation
hip/back extensions
ghd sit-ups
kipping pull-ups
HSPU's

Hang Squat Snatch

10x45
8x65
5x95
3x115
1x135
7x1x155, on the minute (failed on 8)

Wall-ball, 20#

30-30

Toes to bar

17-17

Reverse Dumbell Flies, 30#

15-15

Have to go to program B for Snatch next week. Didn't have time for any finishing work.


Today

500m row

2 x each:

20 forearm to instep lunges
15 hip extensions
20 abmat sit-ups
15 ring rows
15 push-ups

Back Squats

10x135
8x225
3x315
3x5x357.5

Bench Press

10x95
8x135
3x185
3x5x237.5

Chin-ups

17-17-15

No time for metcon (again! :ranting2:). Might try to run later.

Re: I've got a Monster in my Pocket!!!
 

400m run

2 x each:

10 baby elephants --> sumo squat w/ rotation
15 hip/back extensions
15 ghd sit-ups
10 kipping pull-ups
10 HSPU's

Hang Squat Clean and Push Press

8x65
5x115
3x155
15x1x207.5, on the minute

Pendlay Row

10x135
8x155
3x185
3x5x205

5 rounds

50 double unders
30 anchored sit-ups
20 push-ups

9:50

Re: I've got a Monster in my Pocket!!!
 

3 minute single unders

2 x each:

20 lunge-kick-tilts
20 lateral lunges
10 lying leg twists
20 dislocates

5 rounds

500m row
400m run

22:53

Re: I've got a Monster in my Pocket!!!
 

2:00

500m row

2 x each:

20 forearm to instep lunges
15 hip extensions
20 abmat sit-ups
15 ring rows
15 push-ups

Deadlifts

10x135
8x225
3x315
2x5x420
4x420(failed on 5th rep)

Thrusters

10x65
8x115
3x155
3x5x195

Weighted Chin-ups

10xBW
8x25
3x5x65

Failure on the last deadlift was a mental error - I didn't get my left hip properly set and locked in before I initiated the rep, but a fail is a fail.


5:30

3 minute Air-dyne

3 rounds
400m run
20 toes to bar
15 ring dips

12:15

Re: I've got a Monster in my Pocket!!!
 

3 minute single unders

2 x 10 each:

baby elephant --> sumo squat w/ rotation
hip/back extensions
GHD sit-ups
kipping pull-ups
HSPU's

Hang Squat Snatch

8x65
5x95
3x115
1x135
5x1x140, on the minute
3 minutes rest
4x1x145, on the minute (failed on 5th)
3 minutes rest
5x1x145, on the minute

5 rounds

100ft farmers carry, 105# each hand
20 wall-ball

9:51

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 Squats

10x135
8x225
3x315
3x5x380

Bench Press

10x95
8x155
3x205
3x5x252.5

Chin-ups

17-17-17

10 minute AMRAP
250m row
50ft walking lunge
50ft bear crawl

5 rounds + 123 meters

Re: I've got a Monster in my Pocket!!!
 

3 minutes single unders

2 x 10 each:

baby elephant --> sumo squat w/ rotation
hip/back extensions
GHD sit-ups
kipping pull-ups
HSPU's

Hang Squat Clean and Push Jerk

8x65
5x115
3x155
1x185
1x1x220, on the minute (failed on 2nd rep)

3 rounds
30 yard prowler push, 90# load
30 yard sprint (this became a walk on the second and third round)
30 yard prowler rope reel-in, 90# load

8:23

Frustrating fail on the HC&J; just slipped right out of my hand on the pull. Rope popped off the prowler with about 8 yards to go on the last round, so I had to stop and retie my knot; otherwise, should have been about 7:40.

Re: I've got a Monster in my Pocket!!!
 

500m row

2 x each:

20 forearm to instep lunges
15 hip extensions
20 abmat sit-ups
15 ring rows
15 push-ups

Deadlifts

10x135
8x225
3x315
3x5x420

Thrusters

10x65
8x115
3x155
3x5x210

Weighted Chin-ups

10xBW
8x25
3x5x70

Re: I've got a Monster in my Pocket!!!
 

400m run

2 x 10 each:

baby elephant --> sumo squat w/ rotation
hip/back extensions
GHD sit-ups
kipping pull-ups
HSPU's

Hang Squat Snatch

8x65
5x95
3x115
15x1x145, on the minute

3 rounds

50 double unders
30 sit-ups, unanchored
25 box jumps
15 toes to bar

11:30

Re: I've got a Monster in my Pocket!!!
 

500m row

2 x each:

20 forearm to instep lunges
15 hip extensions
20 abmat sit-ups
15 ring rows
15 push-ups

Back Squats

10x135
8x225
3x315
3x405 (no attempt for 4th rep)

Bench Press

10x95
8x155
3x205
4x267.5 (no attempt for 5th rep)

Chin-ups

20-20-18

****! I don't if it's because I under-ate yesterday, drank last night, or just didn't have it in me today, but ****! Squats felt weak, even in the warm-ups. The bar was bothering my neck today, which has never happened before. My first two reps were tough, and on my third I could tell I was leaning way too much; I got up to the top of that rep and went straight for the rack. Bench felt good in the warm-ups, but the 3rd and 4th reps were a fight. Oh well, I knew **** was going to get depressing went my progressions went above 80%. On the plus side, my chin-ups felt great; probably because of how little energy I expended before hand, but I'll take it where I can get it.