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Re: I've got a Monster in my Pocket!!!
3 minute Air-dyne
2 x 20 each: forearm to instep lunges hip extensions abmat sit-ups ring rows push-ups Back Jerks 5x95 3x135 1x185 1x225 1x245 1x265 1x285 295f 295f 295f Bench Press 5x175 5x205 5x235 4x255 4 x 500m row, 30 second rest 1:46.3 1:50.0 1:58.7 1:57.6 Felt like dog**** today. First and third attempts at 295 were terrible; I should have had the second one, but it was out in front. Didn't have it in the tank for the bench today. I think I need to readjust my percentages; my build-up sets might be a little heavy. Should have made the rest on the rows 45 seconds. |
Re: I've got a Monster in my Pocket!!!
From 10/26/11
500m row 2 x each: 20 reverse lunges w/ twist 15 glute-ham raises 15 GHD sit-ups 15 ring rows 15 ring dips 20 dislocates 5 rounds 400m run 20 hip extensions 10 pull-ups 18:11 Today 500m row 2 x each: 20 lateral lunges 15 glute-ham raises 15 GHD sit-ups 15 c2b kipping pull-ups 15 HSPU's 20 dislocates 5 rounds 50 double unders 30 push-ups 20 toes to bar 15:54 Had a sub 15 pace going through the first three rounds, then the toes to bar started to break down. Double unders are still giving me problems, which always used to be cake for me. |
Re: I've got a Monster in my Pocket!!!
Snatch
10x45 1x95 1x105 1x115 1x125 1x135 1x145 1x155 1x165 1x175 180f 1x180 185f 1x185 1x190 1x195 (=PR) 200f Clean and Push Jerk 10x45 1x135 1x155 1x175 1x195 1x215 1x235 1x245 1x255 1x265 (PR) 1x275 (PR) 285f 1x285 (PR) 295f 295f High Bar Back Squat 10x135 5x225 1x315 1x335 1x355 1x375 1x395 1x415 1x435 455f |
Re: I've got a Monster in my Pocket!!!
Power Snatch
10x45 1x95 1x105 1x115 1x125 1x135 1x145 1x155 1x165 1x175 185f 185f 185 190f Power Clean and Push Jerk 10x45 1x135 1x155 1x175 1x195 1x215 1x225 1x235 1x245 1x255 265f 265f Front Squat 8x135 5x185 3x225 1x275 1x295 1x315 1x335 1x355 1x375 (=PR) 385f Day 2 of my Bulgarian experiment. Felt strong today. Hands are a little sore. We'll see how tomorrow goes. |
Re: I've got a Monster in my Pocket!!!
Snatch
10x45 1x95 1x105 1x115 1x125 1x135 1x145 155f 155f 1x155 1x165 175f Clean and Push Jerk 10x45 1x135 1x155 1x175 1x195 1x215 1x235 1x245 255f 1x255 265f High Bar Back Squat 10x135 5x225 1x315 1x335 1x355 1x375 1x395 1x415 1x435 455f Felt a little fatigued today, especially in the shoulders. Getting under the bar in the overhead position was hard. Most of my missed attempts on the snatch and clean and jerk were overhead. They were up, just out of position. |
Re: I've got a Monster in my Pocket!!!
Power Snatch
10x45 1x95 1x105 1x115 1x125 1x135 1x145 1x155 1x165 1x175 1x185 190f 1x190 (PR) 195f 195f Power Clean and Push Jerk 10x45 1x135 1x155 1x175 1x195 1x215 1x235 1x245 1x255 265f 1x265 (PR) 275f Front Squat 10x95 5x185 1x275 1x295 1x315 1x335 1x355 1x375 1x385 (PR) 395f Hat Trick! |
Re: I've got a Monster in my Pocket!!!
Snatch
10x45 1x95 1x105 1x115 1x125 1x135 1x145 155f 155f 1x155 1x165 1x175 1x185 195f Clean and Push Jerk 10x45 1x135 1x155 1x175 1x195 1x215 1x235 1x255 1x275 285f 285f High Bar Back Squat 10x135 5x225 1x315 1x365 1x385 1x405 1x425 1x445 1x455 465f |
Re: I've got a Monster in my Pocket!!!
Snatch
10x45 1x95 1x115 1x135 1x145 1x155 1x165 1x175 185f 185f 185f Clean and Push Jerk 10x45 1x135 1x155 1x175 1x195 1x215 1x235 1x255 265f 265f High Bar Back Squat 10x135 5x225 2x315 1x365 1x385 1x405 1x425 1x445 465f 20 minute rest Close Grip Bench Press 10x135 5x185 5x205 5x225 3 x max chin-ups 17-15-12 3 x 15 dumbell press 35-40-45 3 x 15 dumbell row 55-60-65 3 x 15 reverse hyper-extensions 100-125-150 3 rounds, heavy bag 30 sec jab-cross 30 sec right round 30 sec hooks 30 sec left round 30 sec rest |
Re: I've got a Monster in my Pocket!!!
High Hang Power Snatch
10x45 1x65 1x75 1x85 1x95 1x105 1x115 1x125 1x135 1x145 1x155 165f 165f 165f High Hang Power Clean and Push Jerk 10x45 1x135 1x155 1x175 1x195 1x215 225f 225f Front Squat 8x135 5x185 2x225 1x275 1x295 1x315 1x335 1x355 375f 60 minutes later 20 minute AMRAP 50 double unders 40 sit-ups, anchored 30 squats 20 push-ups 5 rounds + 12 sit-ups |
Re: I've got a Monster in my Pocket!!!
dude, your numbers are sick - you never cease to amaze me.
Great seeing you at the Hopper. I hope it isn't another whole year before we cross paths again. Stay well! |
Re: I've got a Monster in my Pocket!!!
Thanks Sean! I just wish my metcon was a little better right now. I'd been feeling kind of old the last few months, but at the Hopper Jeff and Mike made me realize that I've just been lazy. I need to get off my ***, stop making excuses and train smarter. I'm sure we'll probably see each other at Regionals, but hopefully we can catch up before then. We might be hosting a Team competition sometime between the Open and Regionals, so maybe I'll see you then. I'm also hoping to do some powerlifting meets this year. Be good man!
High Bar Back Squat 10x135 8x225 3x315 1x365 1x385 1x405 1x425 1x445 465f Press 10x45 10x95 3x8x135 I'm calling Bulgarians a failed experiment. it was fun, but my body just can't recover fast enough and there's no way I can work in additional workouts with it. I really wanted to hit that 465 HBBS, though. Gave it a shot today, but no go. I'll get it eventually. Did some press work to help with the soreness from the pounding I've been putting on my shoulders. I'm going to come in and do something fun tomorrow, then I'll start a new program on Monday. |
Re: I've got a Monster in my Pocket!!!
500m row
20 F2I lunges 10 baby elephants 10 two position calf dislocates Overhead Squat 10x45 5x95 1 reps 135-155-175-195-205-(215f)-215-225-235!-235! 5 rep Hang Power Snatch (no drop) 95-115-135-145-155(4) 3 rounds 10 kettlebell snatch L, 24kg 50ft overhead lunge L, 24kg 10 kettlebell snatch R, 24kg 50ft overhead lunge R, 24kg 10:06 3 rounds 50 double unders 25 push-ups 4:01 Overhead squats felt like doo-doo! 235 was way sloppy on both attempts (went up though). Metcon sucks! |
Re: I've got a Monster in my Pocket!!!
2:30pm
35 minute spin bike 457 cal 5:30pm 500m row cossacks hip extensions dislocates 5 rounds 5 box jumps, 30" 15 deadlifts, 225# 25 sit-ups, unanchored 11:04 Woof! Blew through the first two rounds in under 3 minutes, then **** got real. |
Re: I've got a Monster in my Pocket!!!
Great work man! What are you're goals right now?
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Re: I've got a Monster in my Pocket!!!
[QUOTE=Nathan Schnur;1011696]Great work man! What are you're goals right now?[/QUOTE]
Thanks! 1. 500# squat (which is pretty close) 2. Get back to competing at the level I was at two years ago, before I really get too damn old. |
Re: I've got a Monster in my Pocket!!!
Yesterday
3 minute Air-dyne F2I dislocates Power Cleans 10x45 12x3x165 High Bar Back Squat 10x135 4x10x285 18x285 Press 10x45 5x115 5x135 5x155 Romanian Deadlift 15x45 15x95 15x115 15x135 Bentover Row 15x45 15x95 15x115 15x135 GHD sit-ups 2x15 Hanging Leg Raise 2x15 RDL's and rows were too light, but now I know where I should be next week. Today 3 minute Air-dyne cossacks lying leg twist hindu push-ups dislocates 7 rounds 50 double unders 10 c2b pull-ups 90 sec rest 1:02 46.2 47.7 1:01 52.4 57.8 51.5 8 rounds 250m row 10 burpees 2 min rest 1:30 1:32 1:25 1:26 1:25 1:24 1:24 1:23 I had wanted to do 10 rounds of the second workout, but I was short on time. |
Re: I've got a Monster in my Pocket!!!
3 minute Air-dyne
F2I lying leg twists hindu push-ups dislocates 5 rounds 100ft farmers carry, 105# each hand 10 HSPU's 6:54 Tabata Mash-up wall-ball, 20# kettlebell swings, 32kg WB 10-10-8-6-6-4-4-7=55/4 KB 11-10-8-6-5-5-5-8=58/5 Did the first three rounds of FC/HSPU in 3 minutes, then took 2 min each for the last two rounds. My HSPU's have gone to ****. Should have gone lighter on the swings. |
Re: I've got a Monster in my Pocket!!!
3 minute Air-dyne
F2I lying leg twist ring rows hindu push-ups dislocates burgener warm-up Power Snatch 12x3x115 Closegrip Bench 10x45 5x135 4x10x185 13x185 Deadlift 5x135 5x225 5x285 5x340 5x395 Chin-ups 15-12-12 Reverse Hyperextensions @ 100# 15-15-15 Russian Barbell Twist w/ 25# 15-15 Barbell Rollout 15-15 |
Re: I've got a Monster in my Pocket!!!
3 minute Air-dyne
20 F2I lunges 10 lying leg twists 10 hindu push-ups 10 face pulls dislocates 3 rounds 5 muscle-ups 7 push press, 135# 35 squats 5:49 10 rounds 200m run 20 sit-ups, anchored 2 minute rest 1:19 1:17 1:15 1:16 1:14 1:16 1:13 1:11 1:11 1:12 |
Re: I've got a Monster in my Pocket!!!
3 minute Air-dyne
F2I lying leg twists face pulls hindu push-ups dislocates burgener warm-up, power clean Power Cleans 12 x 3 @ 175# Deadlifts 10x135 4x10x315 26x315 (Booyah!) Closegrip Bench 5x95 5x135 5x175 5x205 5x235 Bentover Row 12x45 12x135 12x145 12x155 Romanian Deadlift 12x155 12x165 12x175 GHD sit-ups 2 x 15 Hanging Leg Raise (T2B) 2 x 15 Destrominated some deadlifts! |
Re: I've got a Monster in my Pocket!!!
[QUOTE=Christopher G. Woods;1011802]Thanks!
1. 500# squat (which is pretty close) 2. Get back to competing at the level I was at two years ago, before I really get too damn old.[/QUOTE] Nothing wrong with getting old, amigo. It allows you to compete as a Master! |
Re: I've got a Monster in my Pocket!!!
[QUOTE=Sean Dunston;1015541]Nothing wrong with getting old, amigo. It allows you to compete as a Master![/QUOTE]
It's true, but unless HQ decides to bring their Masters age brackets in line with other sports, I'll have to wait another 12 years before I qualify. |
Re: I've got a Monster in my Pocket!!!
Yesterday
3 minute Air-dyne F2I lying leg twists face pulls hindu push-ups dislocates 15-12-9-6-3 push jerk, 115# pull-ups 2:53 5 rounds 400m run 30 sit-ups, anchored 3 min rest 2:52 2:47 2:51 2:45 2:41 Today 3 minute Air-dyne 2 x each: sumo squat w/ rotation lying leg twists face pulls hindu push-ups dislocates 10 minute AMRAP 50ft yolk carry, 450# 15 ring dips 6 rounds 10 rounds 250m row 10 burpees 2 minute rest 1:30 1:28 1:27 1:27 1:27 1:29 1:28 1:28 1:26 1:28 |
Re: I've got a Monster in my Pocket!!!
Friday
3 minute Air-dyne F2I lying leg twists face pulls hindu push-ups dislocates Burgener Warm-up, Power Snatch Power Snatch 12 x 3 @ 125# Press 10x45 4x10x125 16x125 High Bar Back Squat 5x135 5x225 5x255 5x305 5x355 Chin-ups 12-12-12 Reverse Hyper-extensions, 120# 12-12-12 Russian Barbell Twists, 25# 15-15 Barbell Rollouts 15-15 Saturday 3 minute Air-dyne F2I lying leg twists face pulls hindu push-ups dislocates 10 minute AMRAP 10yd Tire Flip, 350# tire 30 push-ups 4 rounds + 5 push-ups 10 rounds 200m row 20 sit-ups, anchored rest same as work 1:20 1:18 1:17 1:18 1:14 1:16 1:16 1:17 1:17 1:18 |
Re: I've got a Monster in my Pocket!!!
3 minute Air-dyne
F2I lying leg twists face pulls hindu push-ups dislocates Burgener Warm-up, Power Clean Power Cleans 9 x 3 @ 195# High Bar Back Squats 10x135 4x10x320 21x320 (Holy ****!) Press 5x45 5x95 3x125 3x145 3x165 Bentover Row 10x155 10x165 10x175 Romanian Deadlift 10x175 10x185 10x195 GHD Sit-ups 17-17 Hanging Leg Raise (T2B) 17-17 Damn! I can't believe I did 21 reps @ 320. That's 3 more than I got @ 285. |
Re: I've got a Monster in my Pocket!!!
3 minute Air-dyne
F2I lying leg twists face pulls hindu push-ups dislocates 3 rounds 7 atlas stone shoulders, 115# 5 muscle-ups 6:44 12 rounds 200m run 20 sit-ups rest same as work 1:23 1:18 1:17 1:16 1:14 1:15 1:16 1:18 1:16 1:15 1:14 1:14 Muscle-ups were tough today. Maybe it's because I tipped in at 190 yesterday, ouch! Hopefully, I can drop a few pounds now that the holidays are over. Probably should have gone with a 95# stone. I wanted them to be light and quick, with the focus on technique. I had intended the workout to be sub-5. |
Re: I've got a Monster in my Pocket!!!
3 minute Air-dyne
F2I lying leg extensions face pulls hindu push-ups dislocates 12 minute AMRAP 50ft farmers carry, 105# each hand 10 wall-balls 5 pull-ups 8 rounds + 10 wall-ball 16 rounds 250m row 10 push-ups rest same as work 1:15 1:13 1:10 1:08 1:09 1:10 1:11 1:11 1:11 1:10 1:09 1:08 1:10 1:09 1:08 1:07 Should have hit 10 rounds on the AMRAP, but my back started to tighten up on the carries. |
Re: I've got a Monster in my Pocket!!!
3 minute Air-dyne
F2I lying leg twists face pulls hindu push-ups dislocates Burgener Warm-up, Power Snatch Power Snatch 9 x 3 @ 130# Closegrip Bench Press 10x45 4x10x205 13x205 Deadlift 5x135 5x225 5x315 5x365 5x420 Weighted Chin-ups @ 25# 10-10-10 Reverse Hyperextensions @ 140# 10-10-10 Russian Barbell Twists @ 25# 17-17 Barbell Rollouts 17-17 |
Re: I've got a Monster in my Pocket!!!
3 minute Air-dyne
F2I lying leg twists face pulls hindu push-ups dislocates 3 rounds 30 sec max HSPU's 60 sec max walking lunges 90 sec max sit-ups, anchored HSPU's 14-12-11=27 lunges 50-50-50=150 sit-ups 54-50-48=152 Total=329 12 rounds 200m run 5 pull-ups rest same as work 51.17 55.16 52.79 52.20 54.15 53.57 56.40 54.47 54.50 54.21 55.43 56.96 |
Re: I've got a Monster in my Pocket!!!
Monday
3 minute Air-dyne F2I lying leg twists face pulls hindu push-ups dislocates Burgener Warm-up, Power Clean Power Cleans 9x3x205 Deadlifts 10x135 4x10x355 20x355 Closegrip Bench 5x95 5x135 5x185 5x215 5x245 Bentover Row 3x15x135 Romanian Deadlifts 3x15x155 GHD sit-ups 17-17 Hanging Leg Raises 17-17 Today 3 minute Air-dyne F2I lying leg twists face pulls hindu push-ups dislocates 5 rounds 35 double unders 7 push press, 135# 5 c2b pull-ups 5:58 12 rounds 200m run 20 sit-ups rest same as work 1:25 1:15 1:16 1:18 1:16 1:16 1:17 1:16 1:17 1:17 1:16 1:17 1:19 A bit disappointed with the metcon; I had wanted to get sub 5. I had it through the first three rounds, then I stumbled on the double unders in round 4 and couldn't recover. Cold as hell out today; slowed me a couple seconds from my normal pace on the run/sit-ups, because I couldn't keep the door open like I usually do. |
Re: I've got a Monster in my Pocket!!!
3 minute Air-dyne
F2I lying leg twists face pulls hindu push-ups dislocates 12 minute AMRAP 15ft rope climb 7 OHS, 115# 7 rounds 16 rounds 250m row 10 push-ups rest same as work 1:13 1:10 1:10 1:09 1:12 1:10 1:09 1:09 1:09 1:09 1:09 1:08 1:06 1:06 1:08 1:08 I'm a little disappointed with my performance on the rope climb/ohs workout. I haven't worked either of those in a while. I need to rebuild my confidence on the rope. |
Re: I've got a Monster in my Pocket!!!
3 minute Air-dyne
F2I lying leg twists face pulls hindu push-ups dislocates Burgener Warm-up, Power Snatch Power Snatches 9x3x135 Press 10x45 4x10x135 14x135 High Bar Back Squat 5x135 5x225 3x285 3x335 3x380 Chin-ups 15-15-14 Reverse Hyperextension @ 120# 15-15-15 Russian Barbell Twists w/ 25# 17-17 Barbell Rollouts 17-17 |
Re: I've got a Monster in my Pocket!!!
3 minute Air-dyne
F2I lying leg twists face pulls hindu push-ups dislocates 8 minute AMRAP 8 kettlebell swings, 24kg 6 toes to bar 4 ring dips 8 rounds + 2 t2b 12 rounds 200m run 10 ring rows, feet elevated rest same as work 1:02 59.02 59.21 58.41 1:01 58.96 1:00 1:04 1:03 1:02 1:06 1:05 |
Re: I've got a Monster in my Pocket!!!
3 minute Air-dyne
F2I lying leg twists face pulls hindu push-ups dislocates 50-30-20 double unders hip extensions sit-ups, unanchored 7:56 12 rounds 200m run 5 BFK pull-ups rest same as work 53.05 56.01 53.37 51.23 52.50 51.30 52.03 57.09 52.22 53.58 56.35 52.41 Hip extensions felt like dog****! |
Re: I've got a Monster in my Pocket!!!
3 minute Air-dyne
F2I lying leg twists face pulls hindu push-ups dislocates 20 minute AMRAP 50ft farmers carry, 125# each hand 25 squats 5 HSPU's 12 rounds + 25 squats |
Re: I've got a Monster in my Pocket!!!
3 minute Air-dyne
F2I lying leg twists face pulls hindu push-ups dislocates Burgener Warm-up, Power Snatch Power Snatch 8x3x145 Closegrip Bench 10x45 8x95 5x175 5x205 10x235 Deadlift 8x135 8x225 5x340 3x395 1x445 Weighted Chin-ups @ 25# 12-12-10 Reverse Hyperextensions @ 140# 3x12 Russian Barbell Twists @ 25# 2x20 Barbell Rollouts 2x20 |
Re: I've got a Monster in my Pocket!!!
3 minute Air-dyne
F2I lying leg twists face pulls hindu push-ups dislocates 8 rounds 250m row 5 HSPU's 12:00 5 minute rest 12 rounds 200m run 20 sit-ups 18:33 |
Re: I've got a Monster in my Pocket!!!
Noticed that I forgot to post last Monday's workout.
1/9/12 Power Clean 8x3x220 High Bar Back Squats 5x135 5x225 5x265 5x305 16x355 Press 10x45 8x95 5x135 3x155 1x175 Bentover Row @ 155 3x12 Romanian Deadlift @ 185 3x12 GHD sit-ups 2x20 Hanging Leg Raise 2x20 |
Re: I've got a Monster in my Pocket!!!
Today
Power Cleans 3x135 1x185 1x205 1x225 1x245 1x265 1x275 285f 285f 285f Deadlift 5x285 5x340 16x395 Closegrip Bench 10x45 8x135 5x205 3x235 1x265 Bentover Row @ 175# 3x10 Romanian Deadlift @ 205# 3x10 GHD sit-ups 2x20 Hanging Leg Raises 2x20 |
Re: I've got a Monster in my Pocket!!!
3 minute Air-dyne
F2I lying leg twists face pulls hindu push-ups dislocates 8 rounds 250m row 6 push press, 115# 11:53 5 minute rest 8 rounds 35 double unders 7 BFK pull-ups 7:48 10 minute rest 8 rounds 250m row 10 push-ups 11:45 5 minute rest 8 rounds 200m run 20 sit-ups 12:50 |
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