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 Clean and Push Jerk

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

Didn't have time for a metcon today.

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

400m run

2 x each:

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

Deadlifts

10x135
8x225
3x315
3x5x435

Thrusters

10x65
8x115
3x155
4x215 (couldn't control the bar back to rack position after 4th rep)

Weighted Chin-ups

10xBW
5x25
3x5x75

Hitting 435 for sets should give me an implied PR somewhere in the 540 range. Nice! My last set of 210 was pretty shaky last week, so I had a feeling that I might fail on thrusters this week. Chin-ups were smooth.

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

400m run

2 x 10 each:

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

Hang Squat Snatch

8x65
5x95
3x135
15x1x150, on the minute

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
8x135
3x205
3x5x352.5

Chin-ups

20-16-17

Repeat of 80% weights went smooth; next week is 82.5%. Lost a few reps on the chin-ups, but I had a lot left in the tank last week.

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

500m row

2 x 10 each:

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

Hang Squat Clean and Push Jerk

8x65
5x115
3x155
15x1x215, on the minute

Felt pretty good today. Hips were a little sore, but cleans were otherwise smooth.

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

8x135
5x225
3x315
3x445 (failed on 4th rep)

Thrusters

8x65
5x115
3x155
3x5x210

Weighted Chin-ups

10xBW
8x30
3x5x75

Just didn't have the juice for the DL's today. Looks like I'll repeat 435 next week before starting the new program. Thrusters were rough, but they were rough last time at 210. Guess I'll give 212.5 a shot next week.

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

8x65
5x95
3x135
15x1x155, on the minute


Sunday

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
5x392.5
2x392.5

Bench Press

10x95
8x155
3x205
2x5x260
4x260

Chin-ups

20-15-20

I had planned to switch back to low bar today, but there was an abrasion on my upper back right where the bar should sit. Just didn't have the juice on the last set of bench, and I have no idea what happened on the second set of chins.


Monday

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 Cleans and Push Jerk

8x65
5x115
3x155
15x1x220, on the minute

These felt like butter.

Today

400m run

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
5x435
2x435

Okay, this was supposed to be the final week of this progression, and it was actually kind of a coin flip. I'd actually toyed with the idea of last week being it and scheduling a vacation for this weekend, but those plans ended up not being in the cards. After struggling with a weight on the deadlifts that I've already done twice, I decided to scrap this weeks progressions and do some long light metcons this week. I'm going to start a modified Conjugate CrossFit program next week, so I might as well rest up for my first round of 1 rep max squats on Thursday. I rested for 2 hours, then:

5k row

20:42.4

This is only 34 seconds over my PR, which isn't bad for not having done much metcon or rowing in several weeks and being about 4 hours removed from lunch.

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

5 rounds

50 walking lunges
30 push-ups
20 toes to bar

18:59

Ouch, I had a 15 minute pace going for the first 3 rounds, then I just fell off the ledge.

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

8x135
5x225
3x315
1x365
1x405
1x425
445f

3 rounds NFT

20 kettblebell swings, 32kg
90 sec rest
30 farmers lunges, 35# each hand
90 sec rest

10 x 10-20-30 yard suicide, on the minute

Very disappointed about the squats; I was supposed to hit 465 today.

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

2 x each:

20 lunge-kick-tilts
10 glute-ham raises
10 toes to bar
15 ring rows
10 HSPU's

20 minute AMRAP

5 push jerks, 115#
10 c2b pull-ups
15 push-ups
20 abmat sit-ups, unanchored

8 rounds + 15 push-ups