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

Power Snatch

5x65
3x95
1x115
1x125
1x135
1x145
1x155
1x165
1x175
1x185
195f

Deficit RDL

12x45
12x135
3x12x185

Weighted Chin-ups

10xBW
3x10x25

Med-Ball GHD Sit-ups, 15# Ball

3x10

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

9:30 am

12 x 250m row, 30 sec rest

57.9
58.5
59.0
57.0
57.7
58.1
57.8
56.9
57.8
57.5
57.0
56.6

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

1:00 pm

Squat Clean, TNG

5x95
5x135
12x3x185 OTM

Push Press

10x45
5x95
5x135
3x5x185

Anchored Sit-ups

3x50

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

9:30 am

30 minute Spin Bike

400 cal

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

2:30 pm

Power Snatch, TNG

5x65
5x95
15x3x135 OTM

1 Arm Dumbbell Row

3x15x100 each arm

Ab Wheel Rollout

3x25

I'm reducing my volume of assistance work to improve recovery. I added an aerobic capacity workout to Tuesday morning this week, and I've got one more week before I start adding in threshold work on Mon-Wed-Fri. I may also switch my Saturday morning aerobic workout to a mixed modality MAP workout.

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

8:00 am

40 x 25 double unders, every 30 seconds

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

Clean from High Box

5x95
3x135
1x185
1x195
1x205
215f
215f
1x205
1x205
1x210
1x210
1x215

Front Squat

8x135
5x225
5x285
5x305
5x325

Press

8x65
5x115
5x135
5x150
5x160
5x170

Hanging Leg Raise

3x15

First time doing High Box. It was awkward, because the pull is so short. It took me a while to get the timing; when I started, I wasn't moving under the bar nearly as quick as I needed to.

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

Had to skip my morning aerobic recovery workout to deal with some domestic bull****, so I combined the rowing I was supposed to do this morning with the calisthenic conditioning scheduled for the afternoon by doing one of my favorite aerobic interval workouts.

8 sets of 250m row + 5 ring dips, rest same as work
4 minute rest
8 sets of 250m row + 5 HSPU's, rest same as work
4 minute rest
8 sets of 250m row + 10 push-ups, rest same as work

RD
1:11
1:07
1:07
1:06
1:06
1:08
1:07
1:07

HSPU
1:09
1:10
1:10
1:10
1:10
1:11
1:10
1:10

PU
1:10
1:07
1:08
1:06
1:05
1:07
1:06
1:05

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

10:15 am

4 sets of Tabata Air-dyne for max cal, 1 minute rest between sets

61-61-63-62

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

Snatch from High Box

5x65
3x95
1x115
1x125
1x135
1x145
1x155
1x160
1x165
170f
170f
165f

Good Mornings

12x115
12x135
12x165
12x175
12x185

Weighted Chin-ups

12xBW
3x10x25

GHD Sit-ups

3x15