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-   -   I've got a Monster in my Pocket!!! (https://board.crossfit.com/showthread.php?t=34394)

Christopher G. Woods 10-14-2011 03:29 PM

Re: I've got a Monster in my Pocket!!!
 
500m row

2 x each:

20 reverse lunges
15 hip/back extensions
15 lying leg twists
15 ring rows
15 ring dips
20 dislocates

20 minute AMRAP

200m run
15 squats
10 c2b pull-ups

10 rounds + 15 squats

Christopher G. Woods 10-16-2011 01:41 PM

Re: I've got a Monster in my Pocket!!!
 
3 minute Air-dyne

2 x 20 each:

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

Push Jerk

5x95
3x135
1x185
1x205
1x225
1x245
1x255
1x265
1x275 (PR)

Press

5x110
5x130
5x150
5x160
170f

8 x250m row, 30 second rest

50.9
50.8
52.3
52.7
55.6
56.5
55.4
53.0

Nice to get the PR, but my shoulder is still causing me problems on the press.

Christopher G. Woods 10-17-2011 04:33 PM

Re: I've got a Monster in my Pocket!!!
 
500m row

2 x each:

20 lateral lunges
15 glute-ham raises
15 GHD sit-ups
15 c2b kipping pull-ups
15 HSPU's
20 dislocates

5 rounds

5 muscle-ups
10 kettlebell swings, 24kg
20 sit-ups, unanchored

9:55

Christopher G. Woods 10-18-2011 06:00 PM

Re: I've got a Monster in my Pocket!!!
 
500m row

2 x 20 each:

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

Power Clean

5x95
3x135
1x185
1x205
1x225
1x245
1x255
265f
265f

Back Squat

5x205
5x245
5x295
5x345
5x395

4 x 400m run, 30 second rest

1:36
1:34
1:42
1:46

I don't know why I can't get 265 lately; it's 10 pounds shy of my PR. Whatever, I'm sure I'll keep cracking on it and then suddenly it'll just jump up there.

Christopher G. Woods 10-20-2011 01:52 PM

Re: I've got a Monster in my Pocket!!!
 
500m row

2 x 20 each:

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

Back Jerks

5x95
3x135
1x185
1x225
1x245
1x265
1x285
295f

Bench Press

5x165
5x195
5x225
5x245
5x265

3 rounds

50 double unders
30 squats
20 toes to bar

7:49

Shoulder felt a little wonky on the jerks, so I left it alone when 295 didn't go on the first try. I should have gone for 305 last week, when it was jumping up. Bench felt strong.

Christopher G. Woods 10-21-2011 05:14 PM

Re: I've got a Monster in my Pocket!!!
 
3 minute Air-dyne

2 x each:

20 inside lunges
15 glute-ham raises
15 GHD sit-ups
15 c2b kipping pull-ups
15 HSPU's
20 dislocates

5 rounds

500m row
20 ring dips
15 L-sit chin-ups

25:47

Rowing splits were ****!

Christopher G. Woods 10-23-2011 01:48 PM

Re: I've got a Monster in my Pocket!!!
 
500m row

2 x 20 each:

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

Hang Squat Snatch

5x95
3x115
1x135
1x155
1x165
1x175
185f
185f
185f

Deadlift

5x255
5x305
5x355
5x405
455f

10 x 100m sprint, walk back and go

After two games this morning, plus the snatches, my hammies were pretty spent when I went to the bar at 455. Should have got the first and third attempt on 185, bar was just out in front.

Christopher G. Woods 10-24-2011 03:11 PM

Re: I've got a Monster in my Pocket!!!
 
500m row

2 x each:

20 lateral lunges
15 glute-ham raises
15 GHD sit-ups
15 ring rows
15 ring dips
20 dislocates

20 minute AMRAP

10 c2b pull-ups
20 walking lunges
30 sit-ups, anchored

10 rounds + 18 sit-ups

Pretty pleased, almost constant movement. I only stopped a couple times on the sit-ups during the second ten minutes. Sit-up reps could have been faster; I need to push those more.

Christopher G. Woods 10-25-2011 06:21 PM

Re: I've got a Monster in my Pocket!!!
 
3 minute Air-dyne

2 x 20 each:

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

Push Jerks

5x95
3x135
1x185
1x225
1x245
1x265
1x275
285f
285f
285f

Press

5x130
5x140
5x150
5x160
170f

Tabata Row (meters)

96-94-96-96-95-93-91-94=755/91

Should have had all three attempts at 285; I just kept getting the bar out in front. 170 seems to be the magic number where my shoulder quits on the press; I can get 165 for 5, but I can't get 170 for 1.

Christopher G. Woods 10-27-2011 03:00 PM

Re: I've got a Monster in my Pocket!!!
 
500m row

2 x 20 each:

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

Power Clean

5x95
3x135
1x185
1x225
1x245
1x255
265f
265f
265f

Back Squat

5x205
5x255
5x305
5x355
5x405

5 rounds

50 double unders
15 HSPU's

9:40

I think 265 has gotten inside my head. 255 goes up without much trouble, but it all falls apart at 265.


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