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-   -   Mac's getting filthy jacked! (https://board.crossfit.com/showthread.php?t=42868)

Mac Oneill 09-28-2010 08:01 PM

Re: Mac's getting filthy jacked!
 
[B]09-28-10[/B]
Deadlift - 5@185#, 5@225#, 5@240#

[B]WOD[/B]
5 Rounds for time:

11 Pull ups
13 Burpees

[B]Time = 7:05[/B]

Mac Oneill 09-29-2010 10:06 AM

Re: Mac's getting filthy jacked!
 
[B]09-29-10[/B]
Back Squat - 5@185#, 5@215#, 5@235#
I can't believe how heavy all of these sets felt. I think it was yesterdays Deadlifting.

[B]WOD[/B]
AMRAP in 15min:

8 Deadlifts 135/85lb
10 Knees-to-elbows (knees MUST touch elbows for RX)
12 Pushups, hands release

[B]Rounds = 7[/B]
My chest and shoulders burnt out quick from the burpees yesterday.

Flexed Arm Hang - 1x43s

Mac Oneill 10-03-2010 12:06 AM

Re: Mac's getting filthy jacked!
 
[B]09-30-10[/B]
Push Press - 5@135#, 5@145#, 6@155#

DB Push Jerk - 12@50#, 6@60#

Power Clean - 2x4@135#, 4@145#, 4@155#

DB Thruster - 8@40#, 8@45#, 8#45#

Front Raises/Side Raises/DB Shrug(Superset) 8@30/30/90, 8@40/40/100, 8@30/30/90

Mac Oneill 10-03-2010 12:09 AM

Re: Mac's getting filthy jacked!
 
[B]10-01-10[/B]
Front Squat - 5@145#, 5@165#, 5@185#

[B]WOD[/B]
For Time:

100 - 44# KB Swings
*Do 10 Push ups, 10 Sit ups, 10 Squats every time you set down the KB or change hands

[B]Time = 6:34[/B]
Switched hands 3 times.

Flexed Arm Hang - 1x43s

Mac Oneill 10-05-2010 01:10 PM

Re: Mac's getting filthy jacked!
 
[B]10-5-10[/B]
Deadlift - 5@225#, 5@235#, [B]7@250# (PR for 5)[/B]

[B]WOD[/B]
21-15-9:

95# Overhead Squat
C2B Pull ups

[B]Time = 6:45[/B]

Hollow Rocks - 1x60s

Mac Oneill 10-08-2010 09:30 AM

Re: Mac's getting filthy jacked!
 
[B]10-07-10[/B]
Push Press - 3@135#, 3@150#, [B]5@165#(PR)[/B]

[B]WOD[/B]
21-15-9:

52# Right Arm KB Snatch
52# Left Arm KB Snatch
Hand Release Push Ups

[B]Time = 7:53[/B]
Beat my old time by almost exactly 4 minutes.

Glute-Ham Bridge - 1x60s, 1x45s, 1x30s

Mac Oneill 10-09-2010 08:56 AM

Re: Mac's getting filthy jacked!
 
[B]10-09-10[/B]
Front Squat - 3@155#, 3@175#, [B]6@195#(PR)[/B]

[B]WOD[/B]
8 Rounds for time:

100m Run
8 Burpees

[B]Time = 7:32[/B]

Mac Oneill 10-12-2010 08:32 PM

Re: Mac's getting filthy jacked!
 
[B]10-12-10[/B]
Deadlift - 5@225#, 3@255#, 2@275#

[B]WOD[/B]
15-12-9-6-3:

HSPU
C2B Pull ups

[B]Time = 18:32[/B]

I really just need to work on my handstand push ups everyday, otherwise I'm going to keep having problems with these workouts.

Mac Oneill 10-13-2010 09:21 AM

Re: Mac's getting filthy jacked!
 
[QUOTE=Mac Oneill;854719][B]10-12-10[/B]
Deadlift - 5@225#, 3@255#, 2@275#

[B]WOD[/B]
15-12-9-6-3:

HSPU
C2B Pull ups

[B]Time = 18:32[/B]

I really just need to work on my handstand push ups everyday, otherwise I'm going to keep having problems with these workouts.[/QUOTE]

That Deadlift was a PR for a single.

Mac Oneill 10-13-2010 09:28 AM

Re: Mac's getting filthy jacked!
 
[B]10-13-10[/B]
Back Squat - 5@225#, 3@245#, [B]3@265#(PR)[/B]
That has to be a PR on the Back Squat. I lost my list of maxes so I'm not 100%, but I'll go back through the log soon and post a list of maxes for quick reference.

Bench Press - 5@135#, 5@155#, 5@175#, 5@195#, 4@215#, 2@225#
I really wanted to hit 225# for 3-5 reps and set a PR but I'm pretty sure I did to many sets leading up to it. Next time I'm going set it up better and I should be able to hit it for at least 3.

Incline DB Bench - 12@50#, 10@50#, 10@50#
I probably should have spent more time in the gym, but I just feel myself lacking motivation lately...


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