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

400m run

2 x 10 each:

sumo squat w/ rotation
back extensions
v-ups
chin-ups
scapula push-ups

3 rounds

500m row
30 squats
20 box jumps

13:53

I wish I'd had time to do more rounds of this.

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

400m run

2 x 10 each:

OHS
hip/back extensions
GHD sit-ups
kipping pull-ups
push-ups

Press

8x55
5x95
3x135
1x155
1x165
1x175
1x185

400m run
rest 2 min
800m run
rest 4 min
1600m run
rest 4 min
800m run
rest 2 min
400m run

1:40-3:33-8:00-3:30-1:45

Had thought about going heavier on the Press, but held it back for time constraints and so as not to rush back in to quick on the shoulder. Felt strong, though; I don't think I've suffered any significant loss of strength. Runs didn't really feel smooth until the second 800.

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

500m row

2 x each:

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

20 min AMRAP

25 double unders
15 kettlebell swings
5 burpees

10 rounds + 25 double unders

Yuck! I felt like **** today. It's probably because I hardly ate anything yesterday and only had half the amount of water I should have in the last 48 hours, but DAMN!

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

2 x each:

50 double unders
20 reverse lunges w/ twist
10 back extensions
20 abmat sit-ups
10 kipping pull-ups
10 scapula push-ups

OHS

8x65
5x115
3x5x155

Dumbell Bulgarian Split Squat

3x5x60's

10 x 200m run, on the minute

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

400m run

2 x each:

20 forearm to instep lunges
10 hip extensions
10 GHD sit-ups
10 pull-ups
10 HSPU's

Front Squats

8x95
5x185
5x5x295

"Grace"

30 clean and jerks, 135#

2:24

30 seconds over my PR, but not bad considering I haven't done any heavy metcons in over a month.

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

2 x each:

50 double unders
20 reverse lunges
10 back extensions
20 abmat sit-ups
15 kip swings
15 scapula push-ups

3 rounds
400m run
21 pull-ups
15 ring dips

11:43

Doo doo!! This is such a crappy time. I should have had this in under 10.

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

2 x each:

50 double unders
10 OHS
10 GHD sit-ups
10 hip/back extensions
10 kipping pull-ups
10 push-ups

Power Clean

8x65
5x135
1x220
1x235
1x247.5
1x262.5 (PR)
275f
1x275 (PR)

3 rounds

250m row
10 dumbell snatch left, 50#
10 dumbell snatch right, 50#
15 GHD sit-ups

8:54

Could have been a little faster on the met-con.

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

500m row:

2 x each:

20 reverse lunges
10 hip extensions
20 abmat sit-ups
15 kip swings
15 scapula push-ups

"Cindy"

5 pull-ups
10 push-ups
15 squats

20 rounds

Kind of disappointing; 3 rounds shy of my c2b PR and a round plus shy of my last effort. I think I'm still feeling some fallout from the month of no pressing, push-ups were a particular chore today, and I've started going very low carb the couple days in effort to cut some weight.

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

400m run

2 x each:

20 forearm to instep lunges
10 back extensions
10 v-ups
10 pull-ups
10 ring dips

Bench Press

8x75
7x155
5x5x225

10 thrusters, 135#
50 double unders
8 thrusters
40 double unders
6 thrusters
30 double unders
4 thrusters
20 double unders
2 thrusters
10 double unders

6:33

Ugh! I haven't done this one in almost two years, but this is 2 minutes over my PR. My metcon is in the toilet right now.

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

500m row

2 x each:

20 reverse lunges w/ twist
10 hip extensions
20 abmat sit-ups
10 kip swings
10 scapula push-ups

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

18:29

:mad: