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Re: I've got a Monster in my Pocket!!!
Yesterday
8 sets 3 muscle-ups 7 box jumps, 24" 1 min rest 31.08 31.52 29.46 28.56 31.59 30.61 30.53 29.53 8 sets 7 strict c2b pull-ups Airdyne 10 cal 1 min rest 42.45 43.25 38.32 42.62 37.37 41.69 47.20 46.47 |
Re: I've got a Monster in my Pocket!!!
Snatch
5x65 3x95 2x115 1x135 1x155 1x165 1x175 1x185 1x195 205f 205f Clean and Jerk 3x135 2x185 1x205 1x225 1x245 1x265 285f (lazy jerk) 1x285 Front Squat 5x225 2x315 2x345 2x365 2x385 Weighted Hip Extension 3x10x45 1 Arm Dumbbell Row 3x10x100 each arm Strict Toes to Bar 3x10 GHD Plate Twist 3x10x25 each side |
Re: I've got a Monster in my Pocket!!!
Tuesday
2k row 7:51.7 12 sets 20 anchored sit-ups 200m run 1 min rest 1:07 1:05 1:05 1:05 1:06 1:07 1:09 1:07 1:07 1:07 1:09 1:05 Yesterday Power Snatch 5x65 3x95 2x115 1x135 1x145 1x155 1x165 1x175 2x1x155 Jerk 5x135 2x185 1x205 1x225 1x245 1x265 HBBS 8x135 5x225 3x315 2x365 2x405 2x435 Push Press 5x135 2x185 2x205 2x225 2x245 Back Extension 3x10x25 Could have gone heavier on power snatch and jerk, but left shoulder was aching from Monday's heavy snatches and there was a little tweak in my side that was bothering me on the jerks. |
Re: I've got a Monster in my Pocket!!!
Clean
5x95 3x135 2x185 1x205 1x225 1x245 1x265 2x1x235 Clean Pull 3x185 3x225 3x245 3x265 2x3x235 Clean Pull, Mid Thigh Box 3x185 3x225 3x245 2x3x225 5 rounds 50 double unders 10 dumbbell push press, 60# each hand 7:36 Recovery week, so I kept the cleans light. Double unders were giving me problems today; I guess it's because I haven't done them in like two months. |
Re: I've got a Monster in my Pocket!!!
Power Clean and Jerk
5x95 3x135 2x185 1x205 1x225 1x245 1x265 2x1x235 Front Squat 5x135 5x225 2x315 2x345 2x365 2x2x325 Push Press 5x135 3x185 3x2x220 Back Extensions 3x10x25 5 rounds 50 ft. farmers carry 7 L-sit pull-ups 5 parrallette HSPU's 12:04 |
Re: I've got a Monster in my Pocket!!!
Yesterday
12 rounds 30 sec squats 15 sec rest 30 sec push-ups 15 sec rest 30 sec anchored sit-ups 15 sec rest SQ 23-23-23-23-23-23-23-23-25-25-26-26=286/23 PU 25-25-21-21-21-21-21-21-21-21-23-23=264/21 SU 20-20-20-20-20-20-20-20-20-21-21-22=244/20 Today Snatch 5x65 3x95 2x115 1x135 1x145 1x155 1x165 1x175 2x1x155 Snatch Pull 3x155 3x175 3x195 2x3x175 5 rounds 5 squat position box jumps, 30" 10 chainsaw rows each arm, 70# 6:58 Snatching again on Friday, so I kept it light today. I was supposed to do pulls from a mid thigh box after the regular pulls, but we're extenuating circumstances made that impossible. Added a round to the conditioning instead. |
Re: I've got a Monster in my Pocket!!!
Friday
Snatch 5x65 3x95 2x115 1x135 1x155 1x165 1x175 1x185 195f 1x195 Clean and Jerk 3x135 2x185 1x205 1x225 1x245 1x265 1x285 Front Squat 5x135 5x225 1x315 1x365 1x385 405f Neutral Grip Pull-up 10xBW 3x5x45 Reverse Fly 3x8x35 each hand Ab Rollouts 3x20 Mad that I missed the 405; I wasn't in a good frame of mind when I got under the bar. Saturday 5 rounds 5 muscle-ups 10 burpees 9:32 :ranting2: Two years ago, I could have done this in 4 or less. 12 sets 10 wall-ball, 20# 250m row 1 min rest 1:25 1:25 1:25 1:24 1:25 1:27 1:28 1:25 1:28 1:26 1:27 1:26 Yesterday Snatch 5x65 3x95 2x135 5x1x155 Snatch Pull 5x155 3x3x185 Clean and Jerk 3x135 2x185 3x1x225 Front Squat 5x135 3x225 2x275 3x2x325 |
Re: I've got a Monster in my Pocket!!!
Tuesday
5 rounds 10 dips 50ft yolk carry (w/ turnaround), 475# 7:17 20 minute AMRAP 10 c2b kipping pull-ups 20 unanchored sit-ups Airdyne 30 cal 5 rounds + 16 cal Wednesday Mid Hang Snatch 5x65 3x95 2x115 2x135 2x145 2x155 2x165 2x175 Power Clean 5x135 3x185 1x205 1x225 1x245 HBBS 8x135 5x225 3x315 1x365 1x405 1x445 2x2x355 3 rounds 300m row 10 shoulder to shoulder sandbag push press, 60# 5:12 |
Re: I've got a Monster in my Pocket!!!
Friday
12:30pm Clean and Jerk 5x135 3x185 5x1x225 Clean Pull 3x225 3x3x235 Snatch 5x95 3x135 3x1x155 Front Squat 5x135 5x225 3x2x325 6pm 12 minute AMRAP 20 wall-ball, 20# 40 double unders 3 deadlifts, 315# 5 rounds + 20 wall-ball Saturday 8 sets 10 strict c2b pull-ups 200m run 1 minute rest 1:00 1:07 1:08 1:18 1:24 1:31 1:23 1:23 8 sets 10 dips 250m row 1 minute rest 1:18 1:17 1:16 1:14 1:16 1:17 1:17 1:15 |
Re: I've got a Monster in my Pocket!!!
Mid Hang Clean and Jerk
3x135 2x185 2x205 2x225 Power Snatch 5x95 3x135 1x155 1x165 1x175 HBBS 8x135 5x225 3x315 1x405 1x455 4x1x365 5 rounds 10 kb snatch L, 24kg 10 kb snatch R, 24kg 15 push-ups 7:08 455 felt easy today. I probably could have put up 485+, but I didn't want to burn up my CNS; this is supposed to be a recovery phase. |
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