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

Christopher G. Woods 01-21-2012 11:21 AM

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

12 minute AMRAP

20 farmers lunge, 35# each hand
15 t2b
10 ring rows, feet elevated

5 rounds + 7 lunges


Friday

Power Snatch

3x95
1x135
1x145
1x155
1x165
1x175
1x185
195f
1x195 (PR)
205f
205f

High Bar Back Squat

8x135
8x225
5x305
3x355
1x405

Weighted Chin-ups @ 45#

10-10-8

Reverse Hyper-extensions @ 160

3x10

Romanian Barbell Twist @ 25#

2x20

Barbell Rollout

2x20


Today

8 rounds
250m row
5 ring dips

11:04

5 minute rest

8 rounds
25 double unders
5 t2b

4:52

5 minute rest

8 rounds
250m row
10 push-ups

11:19

Christopher G. Woods 01-30-2012 03:21 PM

Re: I've got a Monster in my Pocket!!!
 
3 minute Air-dyne
sumo squat w/ rotation
reverse lunge w/ twist
dislocates

Front Squat

10x45
5x135
3x225
1x315
1x365
1x385
1x405 (PR!)

5-4-3-2-1
clean and jerk, 205#
muscle-ups

5:54

My muscle-ups are hurting. I need to cut some of this weight I picked up during the last cycle.

Christopher G. Woods 02-01-2012 03:25 PM

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

8 rounds
30 second double unders
30 second rest
30 second sit-ups, anchored
30 second rest

DU 54-56-58-54-46-60-61-59=448
SU 19-20-20-20-21-21-22-22=165

Total=613

3 x 1000m row, 3 min rest

3:43.7
3.56.9
3:57.6


Today

Press

10x45
5x95
3x135
2x155
1x175
1x185
195f
195f

Pendlay Row

8x135
5x185
5x205
5x225

5 rounds
max closegrip bench press, 185#
30 second rest
max unbroken BFK pull-ups
2 minute rest

CG 17-12-6-7-6=48
PU 25-20-16-16-12=89

Total=137

Max pull-ups were a lot easier when I weighed 170.

Christopher G. Woods 02-03-2012 03:20 PM

Re: I've got a Monster in my Pocket!!!
 
High Hang Snatch (no drop)

10x45
5x65
3x95
3x115
3x135
3x145
155f
3x155

Deadlift

5x135
5x225
5x315
5x405
5x465

21-15-9
burpees
toes to bar

5:31

Christopher G. Woods 02-04-2012 12:16 PM

Re: I've got a Monster in my Pocket!!!
 
24 rounds
250m row
5 HSPU's (1-8)
5 ring dips (9-16)
10 push-ups (17-24)
rest=work

HSPU's
1:17
1:14
1:14
1:13
1:13
1:12
1:12
1:13

ring dips
1:14
1:12
1:13
1:12
1:12
1:14
1:11
1:10

push-ups
1:13
1:12
1:10
1:13
1:12
1:11
1:11
1:13

Christopher G. Woods 02-06-2012 07:45 PM

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

10x45
5x95
3x135
2x185
2x205
2x225
2x245
2x265
2x275
285f
2x285 (PR!)

Push Press

10x45
5x95
3x135
3x185
3x205
3x225
3x245 (PR!)

5 rounds
30 sec wall-ball
30 sec rest
30 sec kb swings, 24kg
30 sec rest

WB 15-15-15-15-15=75
KB 17-18-17-17-17=86

Total=161

Today's theme: hitting previous 1 RM's for multiples!

Christopher G. Woods 02-07-2012 02:53 PM

Re: I've got a Monster in my Pocket!!!
 
24 rounds
200m run
5 c2b kipping pull-ups (1-8)
10 ring rows, feet elevated (9-16)
20 sit-ups, anchored (17-24)
rest=work

c2b
1:02
55.15
56.27
53.22
54.63
57.27
55.04
53.38

ring rows
1:05
59.03
58.93
57.85
58.46
57.86
59.34
1:03

sit-ups
1:17
1:17
1:14
1:17
1:14
1:12
1:15
1:13

Arturo Garcia 02-08-2012 09:20 AM

Re: I've got a Monster in my Pocket!!!
 
You're still a monster. What's your current BW? 405 Front Squat, nice!

Christopher G. Woods 02-08-2012 02:34 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Arturo Garcia;1031574]You're still a monster. What's your current BW? 405 Front Squat, nice![/QUOTE]

Thanks Arturo! I'm tipping in around 188-190 right now. I picked up about 10 pounds during this last strength cycle that I just came off; at the end, I was up to 193. I was already carrying a few extra pounds before, so I think I can cut back down around 180 by the Open. I'd actually like to get back down to 175 at some point. I might stay a little heavy until April. I want to compete in a USAPL meet at the end of March. With my current numbers I could pretty easily break 3 out of 4 (bench is a little higher than I can hit) state records in the 198 weight class. If I drop down to the 181 class, it's a whole other story; there are a couple guys in that weight class that are out of my league right now.

Christopher G. Woods 02-08-2012 02:38 PM

Re: I've got a Monster in my Pocket!!!
 
20 minute AMRAP
50ft yoke carry, 375#
25 hip extensions
5 parrallette HSPU's

6 rounds + 4 HSPU's

1 ****ing rep shy of 7 rounds! I hate that ****!


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