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

12 weeks until the Hopper. Here we go!

7:30 am

6 rounds

row 90 sec (meters), rest 90 sec

393-418-409-409-408-406

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

2:00pm

Clean Below Knee (no drop)

10x45
5x95
3x135
3x155
3x175
3x195
3x215
3x225

Low Bar Back Squat

10x45
8x135
5x225
5x315
5x335
5x355
5x365

Closegrip Bench Press

10x45
8x135
5x185
5x205
5x225
5x235

Lying Leg Raise w/ Hip Thrust

3x17

Kept it relatively light today. Stopped the cleans when it got hard to hang onto the bar. First time doing LBBS in almost 6 months; just re-acclimating to the movement pattern.

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

30 minute AMRAP

Air-dyne 25 cal
20 abmat sit-ups, anchored
15 squats
10 push-ups

9 rounds + 18 cal

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

8:00am

40 x 100m run, every 30 seconds

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

2:00pm

Power Snatch (no drop)

5x65
5x95
3x115
3x135
3x145
3x155
3x165

Weighted Chin-ups

10xBW
5x5x45

Deficit RDL

12x45
12x115
3x12x165

Land Mines @ 35#

3x10 each side

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

8:30am

Row 20 x 30 sec (meters), 30 sec rest

122
116
127
124
124
129
126
125
125
124
124
128
126
130
131
125
129
129
127
133

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

1:30 pm

Power Clean and Jerk

5x95
15x3 TNG @ 135#, OTM

Thrusters

5x5x165

1 Arm Dumbell Rows

3x10x100 each arm

Reverse Hyper-extension

3x12x120

3 x max L-sit (parrallettes), 1 minute rest

33.98
31.86
14.29

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

10:00 am

Spin Bike

20 minute recovery ride

261 cal



2:00 pm

Power Snatch+OHS+Snatch Push Press

10x45
5x65
3x95
15x1x115, OTM

Walking 1 Leg Dumbell RDL

3x10 each leg, 25# each hand

3 x 10 Deadhang C2B Pull-ups + 15 Dips

2 x 20 Ab Wheel Rollouts


Kept it pretty light today. Just slowly bumping up the volume and frequency.

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

7:30am

Run 20 x 30 sec, 30 sec rest

~2300 total meters

About a 7 minute mile pace, not bad.

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

1:00 pm

Power Clean and Jerk

5x95
5x135
3x185
3x205
3x225
3x235
3x245

Front Squat

10x45
5x135
5x225
5x275
5x295
5x315

Press

10x45
8x65
5x95
5x115
5x135
5x145
5x155

Good Mornings

12x45
12x95
12x135
12x155
12x165
12x175

Bentover Row

12x45
12x135
3x12x195

Lying Leg Raise w/ Hip Thrust

3x20

Med-ball Side Throw

3x10 each side @ 20#

I probably could have hit 255 on the C&J, but I wanted to leave a little in the tank.