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Re: I've got a Monster in my Pocket!!!
12:00 pm
20 minute AMRAP Airdyne 20 cal 15 push-ups 10 toes to bar 8 rounds + 20 cal |
Re: I've got a Monster in my Pocket!!!
6:00 pm
8 rounds 3 deadlifts, 315# 5 parrallette HSPU's 7 c2b pull-ups 90 sec rest 46.93 46.39 48.52 46.78 50.57 48.59 48.17 48.69 |
Re: I've got a Monster in my Pocket!!!
10 rounds
30 sec max walking lunges 15 sec rest 30 sec max ring rows, feet elevated 15 sec rest 30 sec max sit-ups, anchored 15 sec rest WL 28-27-30-28-30-29-30-30-30-30=292/27 RR 22-16-19-17-17-16-16-16-15-17=171/15 SU 20-19-21-21-20-20-19-20-21-22=203/19 Total=763/61 |
Re: I've got a Monster in my Pocket!!!
Hopper Day 1
WOD 1 In 3 minutes, perform: 7 power snatch, 135# 7 power snatch, 145# AMAP power snatch, 165# 20 reps WOD 2 5 rounds 10 pistols 10 c2b pull-ups 10 OHS, 135# 10 hand release burpees 4 rounds + 5 pistols in 11 minute cap WOD 3 20 squat clean thrusters, 135# 300m row 20 box jumps, 30" 300m row 20 clapping push-ups 4 push-ups in 7 minute cap Not a great first day. I'm not last, but I'm at the back of the pack. My lactic conditioning just isn't where it should be right now. |
Re: I've got a Monster in my Pocket!!!
Took a week off to rest up and eat like a 300 lb couch potato.
Yesterday AM 20 minute AMRAP 20 cal Spin Bike 30 anchored sit-ups 9 rounds + 6 cal PM Deadlifts 10x135 10x225 3x10x325 5 rounds 10 push press, 95# 50 double unders 5:17 Today 10 x 30 sec max wall-ball, 30 sec rest 14-15-15-15-13-12-12-12-11-14 15 minute AMRAP 250m row 3 parrallette HSPU's 10 rounds + 186 meters |
Re: I've got a Monster in my Pocket!!!
It's bad enough that I've been slacking, but then we had to go and have a hurricane on the day I was planning to get back to some real work.
Snatch 5x95 6x4x125 OTM HBBS 10x135 10x215 4x8x285 Strict C2B Pull-ups 12-10-9 3 sets NFT 10 box jumps, 30" 15 elevated ring rows |
Re: I've got a Monster in my Pocket!!!
20 minute AMRAP
250m row 10 burpees 10 rounds + 250m |
Re: I've got a Monster in my Pocket!!!
Power Clean
5x95 5x135 8x4x165 TNG, OTM Press 10x45 10x95 4x8x125 RDL 10x135 3x10x205 3 sets NFT 12 dips 20 hip extensions GHD Sit-ups 3x10 |
Re: I've got a Monster in my Pocket!!!
11am
Power Snatch 5x65 5x95 7x4x135 TNG, OTM HBBS 10x135 10x225 4x7x305 C2B Pull-ups 3x12 3 sets NFT 10 Glute-ham Raise 15 HSPU's rest as needed |
Re: I've got a Monster in my Pocket!!!
6:30pm
20 minute AMRAP Air-dyne 20 cal 30 anchored sit-ups 9 rounds |
Re: I've got a Monster in my Pocket!!!
3pm
20 minute AMRAP 20 cal spin bike 15 squats 10 push-ups 10 rounds + 5 squats 6pm 5 rounds 30 sec double unders 30 sec rest 30 sec kettlebell swings, 24kg 30 sec rest 30 sec toes 2 bar 30 sec rest DU 58-57-50-49-60=225/49 KB 16-16-16-16-16=80/16 TB 19-12-13-11-11=66/11 Total=371/76 |
Re: I've got a Monster in my Pocket!!!
5 rounds
7 box jumps, 30" 3 muscle-ups 1 minute rest 39.32 36.34 35.50 35.11 36.34 12 rounds 250m row 30 second rest 57.5 58.5 57.3 58.6 57.9 59.1 59.8 58.7 59.2 58.7 58.7 59.1 |
Re: I've got a Monster in my Pocket!!!
12:30 pm
4.5 km road run 26:08 :mad: 5:00 pm Snatch 5x95 9x3x145 TNG, OTM HBBS 8x135 8x225 4x6x335 C2B Pull-ups 12-10-9 GHD Sit-ups 15-15-10 The run really took it out of me. My hips were killing me tonight. |
Re: I've got a Monster in my Pocket!!!
20 minute AMRAP
Air-dyne 20 cal 10 t2b 9 rounds Road run yesterday was a mistake; that **** ****ed me up! |
Re: I've got a Monster in my Pocket!!!
Snatch
5x95 6x4x135 TNG, OTM CGBP 8x115 8x155 4x6x220 Chin-ups 12-10-9 I'm still ****ed up from Monday. |
Re: I've got a Monster in my Pocket!!!
Snatch
5x95 6x4x140 Snatch Pull 4x6x150 Dips 3x15 |
Re: I've got a Monster in my Pocket!!!
Okay! Back with some focus. Got 15 week lifting plan, so I just have to fill in my conditioning as appropriate.
Jerk 5x135 4x185 4x205 4x225 2x4x205 Push Press 5x135 5x185 5x205 2x5x185 HBBS 8x135 8x225 5x315 5x365 4x5x325 Bentover Row 8x135 5x185 5x205 5x225 5x245 2x5x220 3 x max frogleg sit-ups 75-55-70 |
Re: I've got a Monster in my Pocket!!!
5 x 1 minute max wall-ball, 1 minute rest
31 30 25 25 20 20 minute AMRAP 5 strict c2b pull-ups 10 dips Air-dyne 20 cal 8 rounds |
Re: I've got a Monster in my Pocket!!!
Mid Hang Snatch
3x95 3x115 3x135 3x145 3x155 2x3x140 Power Cleans 5x135 3x3x195 Snatch Deadlift 5x185 5x205 5x225 5x245 5x265 SLDL 3x5x275 4 rounds 15 kettlebell swings, 24kg 20 topside halfmoons, 24kg 9:28 Halfmoons suck! |
Re: I've got a Monster in my Pocket!!!
Yesterday
Row 24 x 30 seconds (meters), 30 second rest 140 142 142 144 141 137 138 139 134 139 134 142 137 136 137 134 138 136 138 134 132 138 139 142 Total=3310 Avg=138 |
Re: I've got a Monster in my Pocket!!!
OHS
8x95 5x135 2x185 2x205 1x225 2x2x185 Push Press 5x135 5x3x185 HBBS 10x135 8x225 5x3x325 Bentover Row 5x135 5x185 5x3x220 I was supposed to do some weighted planks after this, but someone apparently broke the belt on one of our vests and by the time I realized it was too lat for me to load up the other one and be done before my class. Very disappointed with the OHS; I used to be able to hit 225 for a 5 rep. |
Re: I've got a Monster in my Pocket!!!
30 minute AMRAP
10 kipping pull-ups 20 push-ups 30 frogleg sit-ups 400m run 6 rounds + 3 push-ups |
Re: I've got a Monster in my Pocket!!!
Mid Hang Clean
5x95 5x135 3x185 3x205 3x225 2x3x205 Power Snatch 5x95 3x3x135 Clean Grip Deadlift 8x135 8x225 5x315 5x335 5x355 Good Morning 8x135 5x185 3x5x225 500m row 30 sec rest 400m row 30 sec rest 300m row 30 sec rest 200 m row 30 sec rest 100m row 1:49.8 1:29.6 1:07.1 44.4 22.2 |
Re: I've got a Monster in my Pocket!!!
30 minute AMRAP
5 strict c2b pull-ups 10 push-ups 15 squats 20 anchored sit-ups Airdyne 25 cal 8 rounds + 5 squats |
Re: I've got a Monster in my Pocket!!!
Wednesday
Snatch 5x65 5x95 3x135 1x155 1x165 1x175 1x185 Clean and Jerk 3x135 2x185 1x205 1x225 1x245 1x265 Front Squat 2x225 2x275 2x315 2x335 Thursday Row 5 x 60 sec sprint (meters), 60 sec rest 267* 283 218* 289 288 *Had some issues on rounds 1 and 3 that prevented me rowing the whole time 20 minute AMRAP 200m run 15 ft rope climb 11 rounds Friday Jerk 5x95 5x135 4x185 4x205 4x225 4x245 2x4x220 Push Press 5x135 5x185 5x215 2x5x195 HBBS 8x135 8x225 5x325 5x385 4x5x345 Bent Row 8x135 5x185 5x225 5x255 2x5x230 3 x max frogleg sit-ups 85-85-85 Today 10 x 100m sprint, OTM 20 minute AMRAP 250m row 3 muscle-ups 10 rounds + 250m |
Re: I've got a Monster in my Pocket!!!
Mid Hang Snatch
5x65 5x95 3x115 3x135 3x145 3x155 3x165 2x3x145 Power Clean 5x135 3x5x195 Snatch Deadlift 5x185 5x215 5x245 5x275 SLDL 3x5x295 1 Arm Kettlebell Clean and Push Press, 24kg 6 x 20 sec L/20 sec R, 20 sec rest 6/6 7/6 6/6 6/6 6/6 6/6 |
Re: I've got a Monster in my Pocket!!!
Yesterday
10 rounds 30 sec Leg Raise Chin-up* 15 sec rest 30 sec Hip Extension 15 sec rest 30 sec Double Unders, heavy rope 15 sec rest *this is a controlled active leg raise, not an L-sit LRCU 10-5-4-6-5-5-5-5-5-6=56/4 HE 19-17-15-18-18-15-15-15-15-20=167/15 DU 50-36-36-30-38-32-37-43-34-34=370/30 Total=593/49 Today OHS 5x95 5x115 3x135 3x155 2x185 2x205 2x225 2x2x205 Push Press 8x135 3x5x195 HBBS 8x135 8x225 3x5x345 Bent Row 8x135 3x5x230 2 sets max plank, 90# 2 min rest max left side plank, 45# 2 min rest max right side plank, 45# 2 min rest P 1:32; 1:18 L 47.49; 47.89 R 53.62; 54.78 |
Re: I've got a Monster in my Pocket!!!
Yesterday
5 rounds 30 push-ups 30 anchored sit-ups Airdyne 30 cal 2 minute rest 2:59 3:14 3:34 3:35 3:56 |
Re: I've got a Monster in my Pocket!!!
Mid Hang Clean
5x95 5x135 3x185 3x205 3x225 3x235 2x3x215 Power Snatch 3x3x135 Clean Deadlift 8x135 8x225 5x315 5x345 2x375 (Grip) Good Morning 8x135 5x185 3x5x235 3 rounds 80# sandbag shoulder, 5R/5L 15 strict pull-ups 8:46 |
Re: I've got a Monster in my Pocket!!!
6 x 250m row, 30 sec rest
57.0 56.6 56.5 57.3 56.8 58.3 20 minute AMRAP 10 dips 10 t2b 20 walking lunges 11 rounds + 5 dips |
Re: I've got a Monster in my Pocket!!!
Snatch
5x65 3x95 3x115 2x135 1x145 1x155 1x165 1x175 1x185 1x195 205f Clean and Jerk 3x135 2x185 1x205 1x225 1x245 1x265 1x275 Front Squat 5x225 3x275 2x325 2x345 2x365 1 Arm Dumbbell Row 3x8x85 each arm Weighted Hip Extension 3x10x50 GHD Sit-up 3x10 Kettlebell Windmills, 16kg 3x10 each side |
Re: I've got a Monster in my Pocket!!!
25 minute AMRAP
25 cal Spin Bike 25 anchored sit-ups 10 rounds |
Re: I've got a Monster in my Pocket!!!
20 minute AMRAP
10 t2b 15 elevated ring rows 20 squats 9 rounds + 10 t2b |
Re: I've got a Monster in my Pocket!!!
Mid Hang Snatch
5x65 5x95 3x115 2x135 3x2x145 Power Clean 5x135 3x2x175 Snatch Deadlift 5x135 5x185 5x205 4x225 4x245 SLDL 3x4x265 5 rounds 15 ft rope climb 10 push-ups 4:38 |
Re: I've got a Monster in my Pocket!!!
Monday
OHS 8x95 5x135 3x2x190 Push Press 5x135 3x4x185 HBBS 8x135 8x225 3x4x325 Bent Row 8x135 3x4x215 Strict C2B Pull-ups 3x12 Today Mid Hang Clean 5x95 5x135 3x185 3x2x215 Power Snatch 5x95 3x2x125 Clean Deadlift 8x135 8x225 4x275 4x315 4x335 Good Morning 8x135 5x185 3x4x215 3 rounds 300m row 10 kettlebell snatches L, 24kg 10 kettlebell snatches R, 24kg 30 sec rest 2:02 2:09 2:04 |
Re: I've got a Monster in my Pocket!!!
Tabata C2B Kipping Pull-ups
10-8-6-6-6-6-3-6=51/6 5 rounds 500m row 30 sec rest max dips 1 min rest 1:55.4/17 1:58.0/16 2:02.4/11 2:06.5/13 2:05.0/13 Not happy with any of this. |
Re: I've got a Monster in my Pocket!!!
Yesterday
Snatch 5x66 5x95 3x115 1x135 1x145 1x155 1x165 1x175 Clean and Jerk 5x135 2x185 1x205 1x225 1x245 Front Squat 8x135 5x225 3x275 2x1x325 GHD Sit-ups 3x15 Dumbbell Oblique 3x15x50 each side Reverse Hyper 3x10x170 |
Re: I've got a Monster in my Pocket!!!
6 rounds
10 t2b 15 push-ups Airdyne 20 cal 3 minute rest 1:30 1:29 1:26 1:24 1:37 1:45 |
Re: I've got a Monster in my Pocket!!!
Yesterday
Jerk 8x95 5x135 3x185 3x215 3x235 3x255 2x3x230 Push Press 5x135 3x185 3x205 3x225 2x3x205 HBBS 8x135 8x225 3x315 3x355 3x385 3x405 4x3x365 Bent Row 8x135 5x185 5x225 3x255 Strapped 3x275 2x3x245 Tabata Mash-up: double-unders unanchored sit-ups DU 31-40-32-42-42-41-31-35=296/31 SU 12-13-11-13-12-12-12-12=97/11 Today 12 rounds 5 L-sit pull-ups 7 wall-ball, 30# 100m sprint 2 minute rest 46.01 43.98 43.78 47.10 45.97 47.04 46.89 47.95 46.20 46.52 48.54 46.25 |
Re: I've got a Monster in my Pocket!!!
Cleans
5x135 3x185 3x205 3x225 3x245 2x3x225 Power Snatch 5x95 3x2x145 Clean Pull 5x135 3x185 3x225 3x245 3x265 2x3x235 Clean Deadlift 5x135 5x225 3x315 Straps 3x365 3x405 3x425 3 rounds 10 sandbag halfmoons each side, 40# 15 box jumps, 24" 7:08 |
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