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-   -   I've got a Monster in my Pocket!!! (https://board.crossfit.com/showthread.php?t=34394)

Christopher G. Woods 05-09-2012 02:52 PM

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

bike 25 cal
20 sit-ups, anchored
15 squats
10 push-ups

16 rounds + 4 cal

Christopher G. Woods 05-11-2012 02:35 PM

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

10x45
5x105
3x140
2x160
7x1x180

Deadlift

5x285
3x395
1x445
1x505
505f :ranting2:
505f :ranting2:

Weighted Step-ups, 60# each hand

3x8 each leg

****! I can't believe I didn't get my 505's today. Oh well, some days you just don't have the juice, and I guess today was one of those days. It was weird though, because the first one went up without too much trouble, and the first rep attempt has typically been the hardest in this program. However, I couldn't even get the next two attempts off the ground.

Christopher G. Woods 05-12-2012 10:42 AM

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

10x45
6x105
4x145
2x165
4x1x190

One Arm Dumbell Row

3x8x100 each arm

Ring Pull-ups

3x8

Dips

3x10

Reverse Flies

3x10x25 each hand

200m row, on the minute for 20 minutes

Christopher G. Woods 05-14-2012 12:51 PM

Re: I've got a Monster in my Pocket!!!
 
High Bar Back Squat

8x145
8x195
3x5x245

12 minute AMRAP

30 double unders
20 hip extensions
10 toes to bar

7 rounds

Gotta love deload week! First time using the new SR-1 rope. It took a minute to get used to the longer handle, but it is butter smooth.

Christopher G. Woods 05-15-2012 02:07 PM

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

250m row
10 c2b pull-ups
5 HSPU's
3 minute rest

1:29
1:22
1:24
1:26
1:32
1:29
1:39

Had to break the lat set of pull-ups into two sets of five. It's the first time I've done pull-ups on the fat bars in a while, which may have had something to do with it. My gymnastic endurance is definitely down though.

Christopher G. Woods 05-18-2012 02:01 PM

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

10x45
8x95
3x5x165

Chin-ups

3x8

Side Plank Rotational Fly, 15#

3x12 each side

Deload week is boring, but it's almost over.

Christopher G. Woods 05-21-2012 05:14 PM

Re: I've got a Monster in my Pocket!!!
 
9:30am

6 x Hill Street Sprint

30 minute spin bike

400 cal


5pm

Power Cleans

10x45
5x95
3x135
2x185
1x225
1x235
1x245
1x255
1x265
275f
275f

High Bar Back Squat

10x45
5x135
3x225
2x315
1x405
1x425
1x445
465f

Good Mornings

3x15x135

Bentover Row

3x15x135

Dragon Leg Raise

3x15

2009 Games Workout 6

8 minute AMRAP
4 parrallette HSPU's
8 kettlebell swings, 32kg
12 GHD sit-ups

5 rounds + 4 HSPU's

Would have liked to hit the heavy attempts on the Cleans and HBBS, but I was a little dehydrated. Might take a week to adjust to the extra conditioning. Tried to do some light Reverse Hypers after, but hips were so tight that 50# was too painful.

Christopher G. Woods 05-22-2012 03:46 PM

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

20 sit-ups, anchored
15 wall-ball
10 c2b pull-ups

8 rounds

Reverse Dumbell Flies, 25# each hand

3x15

Christopher G. Woods 05-23-2012 03:43 PM

Re: I've got a Monster in my Pocket!!!
 
10am

6 x Hill Sprint, walk back and go

30 min spin bike

395 cal

Hill sprints felt easier today.


5pm

5 rounds
5 tire flips
10 sledge swings, right
10 sledge swings, left

8:03

12 minute AMRAP
50 double unders
10 ring rows

7 rounds + 30 double unders

Double unders got hard after a few rounds. I definitely felt run down during my evening workout. I only got 6 hours of sleep last night and never got a chance to take a proper nap during the day.

Christopher G. Woods 05-25-2012 04:50 PM

Re: I've got a Monster in my Pocket!!!
 
10am

6 x Hill Street sprint, walk back

30 minute spin bike

400 cal


4:30pm

Power Snatch

10x45
3x95
2x115
1x135
1x145
1x155
1x165
1x175
1x185
195f

Bench Press

10x45
8x135
3x185
2x225
1x245
1x265
1x275
1x285
1x295

Chin-ups

15-15-13

One Arm D. Row

3x15 each arm @ 70#

2008 Games Workout 2

5 rounds
5 deadlifts, 275#
10 burpees

4:34

Russian Barbell Twists

3x10 each side @ 25#

A little sluggish on the lifts again today. I still haven't adjusted to the morning conditioning. My wrist was bothering me a little on the chin-ups, not sure what I did to it. 1:23 slower than my official score on Workout 2, but that wasn't right after all that lifting. All in all, not a bad day.


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