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Mac Oneill 08-11-2009 07:36 PM

Re: Mac's getting filthy jacked!

3 rounds for time of:

Row 500m
21 Burpees
Run 400m

[B]Time = 18:07[/B]


Mac Oneill 08-12-2009 07:23 PM

Re: Mac's getting filthy jacked!

[B]Front Squat 3-3-3[/B]
3@157lbs, 3@177lbs, 3@185lbs

[B]WOD [/B]

15-12-9 of:

Power Clean 155/105lb
Ring Dips

[B]Time = 8:13[/B] (Subbed 135lb Cleans)

I was very disapointed with myself on this workout. I was missing easy cleans and just had an all around breakdown in focus. I'd like to say it's because I went so hard yesterday, but I'm not going to make excuses. I'm just going to put this pathetic performance behind me and hit it hard tomorrow.

Mac Oneill 08-14-2009 07:25 PM

Re: Mac's getting filthy jacked!

[B]Weighted Pullups 3-3-3[/B]
3@25lbs, 3@35lbs, 2@44lbs (Failed on third rep)



Push Press 115lb/65lb
24" Box Jumps

[B]Time = 8:02[/B]

I need to start doing more Pull-ups again.

Mac Oneill 08-15-2009 09:54 AM

Re: Mac's getting filthy jacked!


Team Murph

Run 1 mile
100 Pullups
200 Pushups
300 Squats
Run 1 mile

[B]Time = 31:23[/B]

My partner was Alison. Both teamates run 800m at the same time. Both teamates must return before starting the pullups, pushups, or squats. Only one teamate at a time may work on the pullups, pushups, or squats. Teamates add their reps together until 100 pullups, 200 pushups, and 300 squats are completed. When the reps are completed both teamates run 800m at the same time. Time stops when both teamates finish the run.

Mac Oneill 08-17-2009 02:03 PM

Re: Mac's getting filthy jacked!

[B]Incline Bench Press[/B]
15@95lbs, 12@115lbs, 12@135lbs, 10@145lbs, 8@155lbs

[B]Bench Press[/B]
12@135lbs, 10@145lbs, 8@155lbs

[B]Incline Chest Flys[/B]
15@30lbs, 12@35lbs, 12@35lbs

[B]Cable Crossover[/B]
15@45lbs, 15@45lbs, 12@50lbs

[B]Knees to Elbows[/B]

[B]Weighted Sit Ups[/B]

Mac Oneill 08-18-2009 05:16 PM

Re: Mac's getting filthy jacked!

[B]Power Clean 3-3-3[/B]
3@135lbs, 3@155lbs, [B]3@175lbs(PR)[/B]



Squat Clean 155/100lb (Subbed 135lbs)
Handstand Pushups

[B]Time = 14:05[/B]

I had to use a plate for the HSPUs on the 9s and 6s because my arms were so fried from yesterday.

Took an ice bath for the first time after this and it rules!

Mac Oneill 08-19-2009 09:32 PM

Re: Mac's getting filthy jacked!

Complete as many rounds as possible in 20 minutes of:

10 Wallballs 20/15lb
15 Situps
20 Double unders

[B]Rounds = 9 + 10 Wallballs & 10 Situps [/B]

Clearly all the practice I put into Double Unders has paid off. I have been working on them since [B]08-04-09[/B] and now I can rock them out every other with singles. [B]BOO YAH![/B]

Mac Oneill 08-21-2009 06:17 PM

Re: Mac's getting filthy jacked!

Lots of Snatches at 95lbs

Row 250m

Lots of Clean and Jerk at 135lbs

[B]Bench Press[/B] - 10@135lbs, 5@185lbs

[B]Shoulder Press[/B] - 3@95lbs, 3@105lbs, 3@115lbs, 1@135lbs

[B]Side Raises[/B] - 12@20lbs, 10@25lbs, 10@30lbs

I was pretty hungover today and didnt wanna workout at all....

Mac Oneill 08-23-2009 06:51 PM

Re: Mac's getting filthy jacked!

[B]Weighted Pull Ups [/B]
3@25lbs, 3@35lbs, 3@35lbs

[B]Dumbell Shoulder Press [/B]
8@45lbs, 5@55lbs, 5@65lbs

[B]Lat Pulldown/ Cable Row[/B]
Superset 3x10

[B]Bent Over Row/ Rear Delt Flys[/B]
Superset 3x10

[B]Front Raises/ Side Raises/ Dumbell Shrugs[/B]
Superset 3x10 - 25lbs, 25lbs, 75lbs

[B]Dumbell Curls[/B]
2x10 - 35lbs

Mac Oneill 08-24-2009 05:30 PM

Re: Mac's getting filthy jacked!

First day back to school....BAHHH!

[B]Power Clean 1-1-1[/B]
1@175lbs, 1@185lbs, [B]1@195lbs (PR)[/B]


Complete the following for time:

Row 500m
30 Burpees
10 Push Jerk 165/95lb (Subbed 135)

[B]Time = 6:31[/B]

That was a pretty decent burner. I could definately feel the weekend of partying getting out of my system.

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