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

3 min jump rope

2 x 10 each:

OHS
hip extensions
GHD sit-ups
pull-ups
HSPU's

Deadlifts

8x135
8x225
5x315
5x5x393.5

5 x max unbroken muscle-ups, 30 seconds rest

5-4-4-3-4

400m run

1:16

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

1000m row

10 reps each @ 45#:

snatch press
snatch push press
OHS
heaving snatch balance
snatch balance

Snatch Balance x 1

95-105-115-125-135-145-155-165-175-185-195

25 wall-ball
5 toes to bar
20 wall-ball
10 toes to bar
15 wall-ball
15 toes to bar
10 wall-ball
20 toes to bar
5 wall-ball
25 toes to bar

9:21

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

800m run
20 samson stretch-->forearm to instep lunge
dislocates

Front Squat

10x45
8x135
8x185
5x225
5x5x281.5

5 x max unbroken push-ups, 1 minute rest

36-20-18-18-18

4 x 250m row, 30 second rest

46.3
49.5
54.3
54.5

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

1000m row
dislocates

Weighted Pull-ups

10xBW
5x25
5x35
5x45
4x55 (didn't get over bar on last one)

12 min AMRAP

12 kettlbell swings, 32kg
12 knees to elbow
12 hip extensions
12 GHD sit-ups

4 rounds + 9 knees to elbow

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

3 minute jump rope

2 x 10 each:

OHS
hip/back extensions
GHD sit-ups
pull-ups
ring dips

Press

10x45
8x95
8x115
5x5x153.5

5 x max unbroken 24" box jumps, 2 minutes rest

28-26-31-31-25

4 x 400m run, 30 seconds rest

1:43
1:53
1:49
1:49

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

3 minute jump rope
20 forearm to instep lunges
dislocates

Back Jerk

10x45
8x95
5x135

1 reps

185-205-225-245-255-265-275

Power Cleans

5x5x206.5

5 x max unbroken wall-ball, 2 minutes rest

52-35-26-18-21

row for max distance while maintaining 1:50/500m or better

694m

Could have gone heavier on the Back Jerk, but I still had a lot of workout left. 250 is about my max for bringing back to the rack from overhead, and the jerk-drop-strip-clean-load-repeat process is slow and tiring. I would have liked to do better on the row, but I didn't have much left in the tank at that point.

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

3 minute jump rope
30 forearm to instep lunges
dislocates

Back Squats

10x45
8x135
8x225
5x315
5x5x368

5 x max deadhang pull-ups, 2 minutes rest

20-11-8-9-9

run 6 x 60 seconds on, 30 seconds off

1 mile

Squats were easy. Would have liked to do better on the pull-ups. Had to push on the last run, but I hit the mile with a few seconds to spare.

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

1000m row

Burgener's Warm-up

Snatch

3x65
3x95
12x1x138.5, on the minute

20 minute AMRAP

25 box jumps, 24"
50 sit-ups
75 double unders

4 rounds + 19 box jumps

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

800m run
20 forearm to instep lunges
10 sumo squats w/ rotation

Bench Press

10x45
8x135
5x185
5x5x228

5 x max unbroken rings dips, 2 minutes rest

21-14-12-11-12

1000m row

3:35.5 (PR)

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

3 minute jump rope
30 forearm to instep lunges
dislocates

Deadlift

8x135
5x225
5x315
5x5x406.5

5 x max unbroken ring rows (feet elevated), 2 minute rest

22-15-15-13-15

10 x 10-5-10 shuttle sprint, every 30 seconds