Re: Mac's getting filthy jacked!
 

[B]02-24-11[/B]

[B]Front Squat[/B] - 5@45#, 5@95#, 5@135#, 3@155#, 2@175#, 3x5@190#

[B]Bench Press[/B] - 8@135#, 5@185#, 3x5@205#

[B]Deadlift[/B] - 8@135#, 5@185#, 3@225#, 5@250#

[B]Ring Dips[/B] - 1x18, 1x15, 1x9

Re: Mac's getting filthy jacked!
 

[B]02-25-11[/B]

[B]Ring Work[/B] - Muscle Up to Back Lever Practice

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

5 - 50# DB Squat Cleans
5 - Burpees

[B]Time = 9:00[/B]

[B]Bridges[/B] - 4x5

Re: Mac's getting filthy jacked!
 

[B]02-25-11[/B]

5:00PM

[B]Tumbling Practice[/B]
Handstand Work
Round Off Work
Back Tuck Work

Re: Mac's getting filthy jacked!
 

[B]03-01-11[/B]

[B]Back Squat[/B] - 10@45#, 5@135#, 5@185#, 3@225#, [B]3x5@255#(PR)[/B]

[B]Press[/B] - 10@45#, 5@95#, 3@115#, 1@135#, [B]5@145#(PR)[/B], 4@145#, 4@145#

[B]Power Clean[/B] - 3@135#, 5x3@170#

[B]Ring Pull Ups[/B] - 1x11, 1x7, 1x6

Re: Mac's getting filthy jacked!
 

[B]03-03-11[/B]

[B]Front Squat[/B] - 8@45#, 5@95#, 5@135#, 3@155#, 2@175#, 3x5@195#

[B]Bench Press[/B] - 8@135#, 5@185#, 3x5@210#

[B]Deadlift[/B] - 8@135#, 5@185#, 3@225#, 5@255#

[B]Weighted Ring Dips[/B] - 16@10#, 11@10#, 9@10#

Re: Mac's getting filthy jacked!
 

[B]03-04-11[/B]

[B]Handstand Practice[/B]

[B]Handstand Push Ups[/B] - 1x3, 2x5

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

95# SDLHP
95# OHS

[B]Time = 5:55[/B]

[B]Barbell Rollouts[/B] - 3x5

Re: Mac's getting filthy jacked!
 

[B]03-05-11[/B]

[B]Tumbling Practice[/B]
Handstand work
Cartwheel work
Round off work
Back Handspring work
Back Tuck work

Re: Mac's getting filthy jacked!
 

[B]03-07-11[/B]

[B]Bench Press[/B] - 9@135#, 5@185#, 5@205#, [B]5@225#(PR)[/B]

[B]WOD[/B]
For time:

100 - 20# Wallballs

*4 Burpees every minute on the minute

[B]Time = 7:54, 28 Burpees[/B]

Re: Mac's getting filthy jacked!
 

[B]03-08-11[/B]

[B]Back Squat[/B] - 8@45#, 5@135#, 5@185#, 3@225#, 2@245#, [B]3x5@260#(PR)[/B]

[B]Press[/B] - 10@45#, 5@95#, 3@115#, 2@135#, 5@145#, 4@145#, 3@145#

[B]Power Clean[/B] - 3@135#, 3@155#, 5x3@175#

[B]Ring Pull Ups[/B] - 1x10, 1x10, 1x9

Re: Mac's getting filthy jacked!
 

[B]03-10-11[/B]

[B]Front Squat[/B] - 8@45#, 5@95#, 5@135#, 3@155#, 2@175#, [B]3x5@200#(PR)[/B]

[B]Bench Press[/B] - 8@135#, 5@185#, 3@205#, 3x5@215#

[B]Deadlift[/B] - 8@135#, 5@185#, 3@225#, 2@245#, [B]5@265#(PR)[/B]

[B]Weighted Ring Dips[/B] - 5@40#, 6@40#, 8@40#

[B]Barbell Rollouts[/B] - 3x5