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

5k row

21:03.1

Not a PR, but a slight improvement over my last time. Taking off Thursday and Friday; back in action on Sunday.

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

800m run

2 x 10 each:

OHS, 45#
hip/back ext.
GHD sit-up
pull-up
ring dips

High Bar Back Squat

10x45
8x135
8x225
5x275
5x315
5x335
5x355

Tabata Mashup: Clean and Jerk, 135#/Muscle-ups

CJ: 5-4-4-3-2-4-4-4 = 30/2
MU: 4-2-0-1-1-2-1-1 = 12/0

Total=42 Tabata=2

Ouch! Four days of rest should make you stronger; however, when you eat like crap for those for days all bets are off. The four shots of Jose last night probably didn't help either. I haven't done heavy squats in almost two months, and traditionally do low back. I had planned to work up to 365, but felt a little dizzy after 355. Felt strong on the first round of the mashup and then crashed fast. No gas in the tank from lousy nutrition over the holiday weekend.

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

1000m row

2 x each:

20 forearm to instep lunges
10 glute-ham raises
15 abmat sit-ups
10 chin-ups
15 HSPU's

Pressing Snatch Balance

10x45
8x65
5x5x95

3 rounds
50 double unders
25 kettlbell swings, 2 pood

7:16

10 x L-cone Drill, 45 sec intervals

A little supplemental strength today. Metcon sucked; it wasn't that hard, but I kept ****ing up on my double unders. I had to do cone drills outside on the wet pavement, which is not conducive to maximal efforts without falling on your ***.

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

Tuesday

2 x each:

50 double unders
20 reverse lunges
10 hip extensions
10 toes to bar
10 muscle-up transitions
10 dislocates

Deadlift

10x135
8x225
5x315
5x365
5x405
5x425

Tabata HSPU's

10-10-7-6-6-4-4-4 = 51/4(PR)

8 x 250m row, 90 sec rest

50.3
50.0
50.3
54.6 (fell off rower with about 35 meters to go)
50.1
51.8
52.2
52.5

Deadlifts felt good. Could have gone to 445, but that wasn't the plan. HSPU's were a PR for tabata but not total.

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

800m run

2 x 10 each:

OHS, 45#
hip/back ext.
GHD sit-up
kipping pull-ups
ring dips

Snatch Grip Deadlift + Snatch Pull + Snatch

3x55
3x75
3x95
1x115
1x135
1x155

15 min AMRAP
5 strict pull-ups
7 push press, 135#
9 toes to bar

9 rounds

Skill work on the snatch felt solid. I had intended to do yesterdays main page WOD, but my warm-up attempts at the "one handed pull-ups" caused me to experience some pain in my wrist. Grabbing my wrist with my other hand seemed to pull on the ligaments in my wrist. Later on, Ryan mentioned reading on-line that some other people who attempted it mentioned the same thing, and that they said taping the wrist helped. I may try it again at a later time, but I don't know how I feel about that movement.

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

1000m row

2 x each:

20 forearm to instep lunges
10 hip ext.
15 abmat sit-ups
10 chin-ups
10 push-ups

Ring Dips

10xBW
8x25
5x45
5x55
5x65

"Lumberjack 20"

20 deadlifts, 275#
400m run
20 kettlebell swings, 2 pood
400m run
20 OHS, 115#
400m run
20 burpees
400m run
20 pull-ups
400m run
20 box jumps, 24"
400m run
20 dumbell squat cleans, 45# each hand
400m run

27:58

Not entirely happy with this time. My running needs to be faster.

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

Alright, now that I've seen that I think my goal is going to be sub-35, whenever I get around to doing long metcons again.

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

1000m row

2 x10 each:

OHS, 45#
hip/back ext.
GHD sit-up
pull-ups
ring dips

Front Squat

10x45
8x135
8x185
5x225
5x245
5x265
5x285
5x305

Tabata Burpees

9-9-9-9-9-9-9-9 = 73(PR)/9(PR)

Could have gone heavier on the front squats, but I'm sticking to the plan. Might run 5k in a little while, but I might jump on the spin bike instead; it snowed yesterday, and I don't know if I feel like dealing with the ice on the sidewalks.

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

30 min spin bike routine

401 kcal

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

800m run

2 x each:

20 forearm to instep lunges
10 hip ext.
15 abmat situps
"one-hand" chin-ups, 5 each arm
10 HSPU's

Push Press

10x45
8x95
8x115
5x155
5x165
5x175
5x185
5x195

20 x 30 sec row, 1 min rest

157 (meters)
154
156
155
152
150
149
148
153
152
148
149
144
145
142
146
147
144
145
149

Total=2985m
Average=149.25m
Variance=15m

Push press was quick and easy, knocked it out in just over 10 min. Row workout was hellish. Wish I could have pushed harder on the last ten.