|
Re: I've got a Monster in my Pocket!!!
Yesterday
Clean 5x135 3x185 1x225 1x245 1x265 Clean from Hip 6x4x185 Power Snatch 10x3x145, OTM 50 c2b pull-ups, NFT No afternoon workout. Still very sleep deprived. |
Re: I've got a Monster in my Pocket!!!
8 rounds
300m run 10 burpees 1 min rest 1:26.96 1:30.81 1:33.73 1:33.46 1:32.82 1:35.75 1:36.66 1:39.08 |
Re: I've got a Monster in my Pocket!!!
AM
Jerk 5x135 3x185 1x225 1x245 1x265 6x4x195 HBBS 5x195 3x315 9x3x375, E90 50 c2b pull-ups, NFT PM 30 minute AMRAP 10 push-ups 15 sit-ups 20 cal spin bike 14 rounds + 10 reps |
Re: I've got a Monster in my Pocket!!!
AM
Snatch 5x95 3x115 1x135 1x155 1x165 1x175 1x185 Snatch from Hip 6x4x135 Power Clean 9x3x215, OTM 50 c2b pull-ups, NFT PM 10 sets 30 sec alternating dumbbell snatch @ 50lb, 30 sec rest immediately followed by: 10 sets 30 sec Airdyne (cal), 30 sec rest Sn 12-12-12-12-12-12-12-12-12-12=120/12 AD 9-11-11-12-12-12-13-13-12-12=117/9 Total=237/21 |
Re: I've got a Monster in my Pocket!!!
AM
20 minute AMRAP 3 strict c2b pull-ups 5 strict ring dips 10 kb swings, 24kg 25 double unders 13 rounds PM 5k row, 85% effort 20:44.2 |
Re: I've got a Monster in my Pocket!!!
AM
Push Press 5x135 3x185 1x225 1x245 1x255 6x4x185 Front Squat 5x185 9x3x305, E90 50 c2b pull-ups, NFT PM 20 minute AMRAP 5 HSPU's 10 t2b 20 lunges 14 rounds + 5 reps |
Re: I've got a Monster in my Pocket!!!
Yesterday
AM Clean 5x135 3x185 1x225 1x245 1x265 Clean from Hip 6x4x195 Power Snatch 9x3x150, OTM PM 20 x 30 sec Airdyne (cal), 15 sec rest 10-9-11-11-9-10-10-11-10-10-10-11-10-10-9-10-11-9-11-12=204/9 Today 10 x 30 sec wall ball, 30 sec rest followed immediately by: 10 x 30 sec row (cal), 30 sec rest followed immediately by: 10 x 30 sec double unders, 30 sec rest followed immediately by: 10 x 30 sec anchored sit-ups, 30 sec rest W 15-15-15-16-16-14-16-14-16=102/14 R 8-8-8-8-8-8-8-8-8-8=80/8 D 50-59-54-53-53-63-64-52-59-61=538/50 S 19-20-20-20-19-19-18-17-19=189/17 Total=909/89 |
Re: I've got a Monster in my Pocket!!!
AM
Power Jerk 5x135 3x185 1x225 1x245 1x265 6x4x205 HBBS 5x205 3x315 8x3x390, E90 Mid Weighted Chin-ups 8xBW 5x25 3x45 1x65 1x90 1x106 6x5x25 Bench Press 5x135 3x185 1x225 1x245 1x265 1x275 4x10x165 SCAP Strength PM 10 x 30 sec Airdyne (cal), 90 sec rest 15-16-20-14-17-19-15-13(x)-17-14=160/14 x- sensor malfunction on the bike, stopped counting at the 24 second mark |
Re: I've got a Monster in my Pocket!!!
AM
Snatch 5x95 3x115 1x135 1x155 1x165 1x175 1x185 Snatch from Hip 6x4x140 Power Cleans 3x185 8x3x225, OTM Bent Row 6x5x225 C2B Pull-ups 3x10 PM 5 min AMRAP 5 HSPU 10 deadlifts, 225 50 double unders 5 min rest 5 min AMRAP 5 box jumps, 24" 15 push-ups 25 sit-ups 3 min rest 7 min row (cal) 3 rounds + 34 reps 3 rounds + 21 reps 116 cal |
Re: I've got a Monster in my Pocket!!!
AM
Push Press 5x135 3x185 1x225 1x245 1x255 6x4x195 Front Squat 5x195 8x3x315, E90 Mid Weighted Chin-ups 8xBW 5x25 3x50 1x70 1x90 1x115 6x5x30 Press 5x95 3x135 1x155 1x175 1x185 4x10x115 SCAP PM 8 sets 300m row 10 burpees 1 min rest 1:32.14 1:32.77 1:32.49 1:32.20 1:33.44 1:34.14 1:34.71 1:36.89 |
Re: I've got a Monster in my Pocket!!!
Clean
5x135 3x185 1x225 1x245 1x265 1x275 Clean from Hip 6x4x210 Power Snatch 3x135 8x3x155, OTM Bent Row 6x5x225 C2B Pull-ups 3x10 |
Re: I've got a Monster in my Pocket!!!
10 sets
30 sec forward lunge, 50lb each hand 15 sec rest 30 sec push-ups 15 sec rest 30 sec Airdyne (cal) 15 sec rest 30 sec anchored push-ups 15 sec rest L 15-16-16-16-15-15-16-16-16-16=157/15 P 26-26-27-21-18-19-19-21-19-20=216/18 A 6-9-9-8-7-7-7-6-6-9=64/6 S 19-20-19-19-19-19-19-19-18-21=192/18 Total=629/57 |
Re: I've got a Monster in my Pocket!!!
AM
Power Jerk 5x135 3x185 1x225 1x245 1x265 6x3x215 HBBS 5x215 3x315 10x2x415, E90 Mid Weighted Chin-ups 8xBW 5x25 3x50 1x70 1x90 1x115 6x5x40 Press 5x135 1x155 1x175 185f 4x10x110 SCAP RECOVERY PM 10 sets 300m row 10 ring dips 1 min rest 1:22.95 1:20.66 1:20.40 1:19.31 1:19.22 1:17.71 1:19.62 1:21.24 1:22.47 1:19.85 |
Re: I've got a Monster in my Pocket!!!
Snatch
5x95 3x115 1x135 1x155 1x165 1x175 Snatch from Hip 6x3x140 Power Cleans 3x185 10x2x235, OTM Bent Row 6x5x235 C2B Pull-ups 3x10 90 minutes later 5 x 3 min AMRAP, 1 min rest 10 t2b 10 knb swings, 24kg 50 double unders 2 + 9 reps 1 + 66 reps 1 + 20 reps 1 + 19 reps 1 + 35 reps |
Re: I've got a Monster in my Pocket!!!
5km row @ 85% effort
20:56.3 About 12 seconds slower than two weeks ago. Definitely feeling a little taxed this week. |
Re: I've got a Monster in my Pocket!!!
Lost the end of last week, due to craziness in my life. Wednesday night, we thought our cat was dying; as a result, I spent most of my free time at vet appointments on Thursday and Friday, and I got very little sleep. He's fine now, although no one was ever able to figure out exactly what was wrong with him, despite the close to $2000 worth of tests (gotta love the veterinary industry); he didn't eat, drink, pee or poop for 3 days, and was in an almost completely unresponsive state for most of that time. To top it all off, we had the inspection for the home that my girlfriend and I are trying to buy on Thursday, right smack in the middle of all that chaos. On the plus side, I finally got back under 180lb.; now, I just have to stay there. Anyway, back in action.
AM Power Jerk 5x135 3x185 1x225 1x245 1x265 5x3x215 HBBS 5x135 5x225 3x315 10x2x415, E90 Mid Weighted Chin-ups 8xBW 3x45 1x70 1x90 1x115 6x5x40 Press 5x95 3x135 1x155 175f 1x165 3x10x105 60 min later 10 sets 30 sec walking lunges 15 sec rest 30 sec push-ups 15 sec rest 30 sec abmat sit-ups, uncanchored 15 sec rest L 24-28-28-28-28-28-28-28-28-29=277/24 P 28-25-20-22-21-21-21-21-22-21=222/20 S 17-17-17-17-18-17-17-16-17-17=170/17 Total=669/61 |
Re: I've got a Monster in my Pocket!!!
Snatch
5x95 3x115 1x135 1x155 1x165 1x175 1x185 Snatch from Mid Thigh 5x3x150 60 minutes later Power Clean 5x135 3x185 10x2x235, OTM Pendlay Row 5x5x235 C2B Pull-ups 3x10 45 minutes later "Flight Simulator" 9:17 Still feeling a little run down, and I didn't get to rest much in between workout segments today, so I went with a light conditioning workout. Not a great time; I must have made at least 4 attempts at the first set of 45. |
Re: I've got a Monster in my Pocket!!!
Push Press
5x135 3x185 1x205 1x225 1x245 5x3x195 Front Squat 5x135 3x225 10x2x335, E90 60 minutes later Weighted Chin-ups 8xBW 3x45 1x70 1x95 1x115 6x5x40 BTK Snatch Grip Press 10x45 5x95 3x115 3x10x75 90 minutes later 5 min AMRAP 3 HSPU's 5 ring dips 7 push-ups 5 min rest 5 min AMRAP 5 box jumps, 30" 10 t2b 3 min rest 7 min AMRAP 5 burpees 250m row 50 double unders 5 rounds + 3 reps 5 rounds 3 rounds + 59 reps |
Re: I've got a Monster in my Pocket!!!
AM
Clean 5x135 3x185 1x225 1x245 1x265 Clean from Mid Thigh 5x3x215 Power Snatch 5x135 1x155 10x2x165, OTM Pendlay Row 5x5x235 Pull-ups 3x10 PM 20 min AMRAP 20 forward lunges, 50lb each hand 20 anchored sit-ups 20 cal Airdyne 7 rounds + 4 reps |
Re: I've got a Monster in my Pocket!!!
40 x 30 sec work : 30 sec rest
set 1-10, alternating 50lb dumbbell snatch set 11-20, wall-ball set 21-30, 10 yard shuttle run set 31-40, row for cal D 12-12-12-12-12-12-12-12-12-12=120/12 W 16-15-15-15-15-15-15-15-15-15=151/15 S 8-8-8-9-10-10-8-8-9-10=88/8 R 7-7-7-7-7-7-7-8-8-8=73/7 Total=432/42 |
Re: I've got a Monster in my Pocket!!!
Power Jerk
5x135 3x185 1x225 1x245 1x265 5x3x215 HBBS 5x225 3x315 9x2x425, E90 2.5 hours later Weighted Chin-ups 5xBW 3x45 3x70 3x95 6x5x45 Press 5x95 3x135 1x155 1x165 175f 4x10x115 90 minutes later Tabata Mash-up burpee box jump, 20" t2b ring dips abmat sit-ups, unanchored B 7-7-7-7-6-6-6-6=52/6 T 12-9-8-7-6-7-8-8=66/6 R 10-8-9-7-7-7-7-7=62/7 S 11-11-11-11-11-11-11-11=88/11 Total=268/30 |
Re: I've got a Monster in my Pocket!!!
Snatch
5x95 3x115 1x135 1x155 1x165 1x175 1x185 Snatch from Mid Thigh 5x3x155 Power Cleans 3x185 1x225 9x2x240, OTM 60 min later Pendlay Row 6x5x240 C2B Pull-ups 5x10 90 min later 10 sets 5 deadlifts, 275lb 50 double unders 10:11 |
Re: I've got a Monster in my Pocket!!!
5km row @ 85% effort
20:21.6 Much better than last time; felt strong the whole way through. |
Re: I've got a Monster in my Pocket!!!
Push Press
5x135 3x185 1x205 1x225 1x245 5x3x200 Front Squat 5x135 3x225 1x275 9x2x340, E90 Weighted Chin-ups 8xBW 5x45 3x70 3x83 3x96 6x5x50 BTK Snatch Grip Press 10x45 10x65 10x75 4x10x70 2 hours later 30 x 30 sec, 30 sec rest 1-10 = KB clean and press (odd L, even R), 24kg 11-20 = farmers lunge, 24kg each hand 21-30 = push-ups K 8-9-9-9-9-9-9-9-9-9 L 17-18-18-18-16-17-16-18-16-17 P 23-18-15-15-15-15-13-13-12-12 60 min later 5 rounds 10 t2b 50 double unders 5:28 |
Re: I've got a Monster in my Pocket!!!
Friday
Clean 5x135 3x185 1x205 1x225 1x245 1x265 1x275 Clean from Mid Thigh 5x3x225 Power Snatch 3x135 1x155 9x2x170, OTM (sloppy) Pendlay Row 6x5x240 Pull-ups 5x10 |
Re: I've got a Monster in my Pocket!!!
Yesterday
Snatch, 3 second pause at bottom 5x65 3x1x95 3x1x115 3x1x125 3x1x135 3x1x145 3x1x155 3x1x165 3x1x175 5x1x155 |
Re: I've got a Monster in my Pocket!!!
Snatch
5x65 3x95 2x115 1x125 1x135 1x145 1x155 1x165 1x175 1x185 90 minutes later "Angie" 100 pull-ups 100 push-ups 100 sit-ups 100 squats 18:43 My worst Angie in years, but also my first Angie in years. 90 minutes later 6 x 500m row, 90 sec rest 1:50.7 1:47.8 1:48.0 1:49.2 1:49.9 1:49.1 |
Re: I've got a Monster in my Pocket!!!
Clean and Jerk
5x135 3x185 1x205 1x225 1x245 1x255 Didn't go higher, because my Jerk was suckin' it. 90 minutes later "Diane" 21-15-9 deadlifts, 225 HSPU's 4:48 Way off my old PR of 2:03 :( 15 minutes later 6 x Bethesda Block Run (~550m), 2 minute rest 2:20 2:17 2:13 2:16 2:15 2:12 |
Re: I've got a Monster in my Pocket!!!
Yesterday
Power Jerk 5x135 5x185 5x205 5x225 5x215 5x205 HBBS 10x205 10x305 10x335 10x320 10x305 2 hours later 10 push press, 135 15 strict weighted pull-ups, 45 10 push press, 135 30 L-sit pull-ups 10 push press, 135 45 kipping pull-ups 10 push press 135 13:32 60 minutes later 6 x Rockville Run, 90 sec rest 1:58.28 1:58.73 2:09.30 2:06.67 2:20.49 2:24.15 |
Re: I've got a Monster in my Pocket!!!
Snatch from Hip
5x65 5x95 5x115 5x125 5x120 2x5x115 Snatch Deadlift + Extension from Hip 10x135 10x155 10x185 10x205 10x195 10x185 90 minutes later 10 power cleans, 155 30 HSPU 10 power cleans, 155 30 ring dips 10 power cleans,155 30 ring push-ups 10 power cleans, 155 10:36 60 minutes later 12 x 250m, 45 sec rest 55.2 54.7 55.1 55.6 55.8 54.7 54.2 54.1 56.8 55.7 54.7 54.7 |
Re: I've got a Monster in my Pocket!!!
Snatch Balance
5x95 5x115 5x125 5x135 5x145 5x140 2x5x135 Front Squat 10x135 10x205 10x245 10x270 10x260 10x245 60 minutes later 5 rounds 5 box jumps, 30" 10 OHS, 95lb 15 c2b kipping pull-ups 11:49 |
Re: I've got a Monster in my Pocket!!!
Yesterday
Clean from Hip 5x135 5x185 5x205 5x195 2x5x185 Clean Deadlift + Extension from Hip 10x135 10x185 10x225 10x245 10x235 10x225 No PM conditioning. I was supposed to do sprints in the park, then we had torential rain (should have checked the weather), and I didn't get home in time to Airdyne before evening obligations. Today 20 muscle-ups 30 burpees 40 toes 2 bar 50 wall-ball 14:29 |
Re: I've got a Monster in my Pocket!!!
Yesterday
Push Press+Power Jerk+Split Jerk 1x135 1x185 1x205 1x215 1x225 2x1x205 15-12-9-6-3 front squat, 185 bar facing burpees c2b pull-ups 13:01 60 minutes later 6 x Rockville Run, 1 min rest 2:10.03 2:10.80 2:13.59 2:20.43 2:19.11 2:23.07 Today From Hip: Snatch Extension+High Pull+Power Snatch 1x95 1x115 1x125 1x135 1x145 1x155 3x1x140 5 rounds 5 parrallatte HSPU's 10 deadlifts, 225 50 double unders 11:41 60 minutes later row 30 sec sprints (meters), 1 min rest *90-95% effort on first interval (very strong, but not all out) to set line; continue until unable to maintain 147 149 153 152 152 152 153 154 153 155 153 154 152 150 149 148 151 151 150 150 146 21 rounds is probably a little high for this workout, which indicates a poor effort on first round; I probably didn't warm myself back up enough. |
Re: I've got a Monster in my Pocket!!!
Snatch Balance + 2 OHS
1x95 1x115 1x135 1x145 1x155 1x165 1x160 1x155 1x150 50 c2b pull-ups 50 overhead lunges, 45# 50 toes 2 bar 50 wall-ball 14:47 60 minutes later 12 x 1 min row (meters), 30 sec rest 271 266 267 262 258 263 260 261 264 262 261 255 |
Re: I've got a Monster in my Pocket!!!
3 Position Barski Power Clean (Hip+Mid Thigh+Floor)
1x135 1x155 1x175 1x195 1x205 215f (lost grip coming down from Mid) 1x205 1x195 1x185 90 minutes later A1. 5x8 Bench Press @ 185#, 30 sec rest A2. 5x12 Chin-ups, rest as needed B1. 3x10 Elevated Ring Rows @ 31x1 B2. 3x10 WY Negatives @ 10# 4 hours later 50 tire flips 50 ghd sit-ups 50 hip extensions 100 frogleg sit-ups 16:30 |
Re: I've got a Monster in my Pocket!!!
Snatch Balance
5x75 3x95 3x115 3x135 3x155 3x165 3x175 3x185 3x3x170 HBBS, paused 5x225 5x315 5x360 4x5x325 45 minutes later A1. Bench Press 5x5x220 @ 20x1, 30 sec rest A2. 5x10 Pull-ups @ 3111, rest as needed B1. 3x20 Alternating Kettlebell Chainsaw Row @ 24kg, no rest B2. 3x12 Snow Angels @ 5lb, 1 min rest 30 min later 3x10yd shuttle run, 24 sets OTM |
Re: I've got a Monster in my Pocket!!!
TNG Power Cleans
5x135 3x165 3x185 3x195 3x205 3x215 3x225 3x235 3x3x215 Snatch High Pull 5x135 5x165 5x185 5x195 3x5x180 30 minutes later A1. Good Mornings - 5x10x165, 30 sec rest A2. Strict T2B - 5x10, 1-2 min rest B1. Barbell Shrugs - 3x10x225 @ 11x2, no rest B2. WY Negatives - 3x12x5 30 minutes later Row 8 x 1 min (meters), 2 min rest 287 296 299 290 291 290 291 277 |
Re: I've got a Monster in my Pocket!!!
Snatch Balance
5x95 3x115 3x135 3x155 3x3x170 HBBS, paused 5x225 5x275 3x5x325 90 minutes later A1. Press- 5x5x145, 30 sec rest A2. Bent Row- 5x10x185 @ x131, rest as needed B1. Chin-ups - 3x10, no rest B2. ATYT - 3x10x5, 1 min rest |
Re: I've got a Monster in my Pocket!!!
Yesterday
TNG Power Cleans 5x135 3x185 3x3x215 Snatch High Pull 5x135 3x5x185 90 minutes later A1. SLDL - 5x10x225 @ 3211, 30 sec rest A2. Abmat Sit-ups - 5x30, 1 min rest B1. Alternating Dumbbell Curls - 3x20x25, no rest B2. Reverse Fly - 3x10x15 @ x121, 30 sec rest |
Re: I've got a Monster in my Pocket!!!
Last week
Monday AM Power Jerk 5x95 5x125 12x5x145, OTM Front Squat 10x135 6x10x210, E3M Back Rack Lunge 5x10x155 PM A1. Bench Press - 5x10x155, 3 sec rest A2. Pull-ups - 5 x max reps (15-12-9-8-7), 2 min rest Kettlebell Clean and Press 5x10 each arm @ 24kg Tuesday AM Mid Hang Power Clean 10x95 10x135 10x155 10x165 10x175 2x10x160 Deadlift 10x225 10x315 10x345 2x10x315 Bent Row 5x10x165 PM Row 12 x 30 sec sprint, 1 min rest Thursday Power Jerk 5x95 3x125 12x3x145, OTM Front Squat 10x135 3x10x210, E3M Back Rack Lunges 3x10x155 PM A1. Bench Press - 3x10x155, 30 sec rest A2. Pull-ups - 3x11, 2 min rest Kettlebell Clean and Press 3x10 each arm @ 24kg "Flight Simulator" 7:54 Friday AM Mid Hang Power Clean 10x95 10x135 3x10x160 Deadlift 10x225 3x10x315 Bent Row 3x10x165 PM Row 16 x 1 min, 30 sec rest Saturday 10 sets: 30 sec 24kg waiter's lunge (L-odd, R-even) 15 sec rest 30 sec push-ups 15 sec rest 30 sec sit-ups 15 sec rest Some metcon detail lost, due to forum database crash. |
| All times are GMT -7. The time now is 03:46 AM. |
CrossFit is a registered trademark of CrossFit Inc.