|
Re: I've got a Monster in my Pocket!!!
5 rounds
250m row 50ft farmer's carry, 155# each hand 15 dips 13:09 Barbell Rollout 3x15 Dumbell Curls 3x12 each hand @ 30# Yeah, that's right! Dumbell curls! It's a little experiment to see if it helps with my bench and some of my shoulder issues. I set the dip station on the opposite side of the farmers carry from the rower. I probably could have shaved off the better part of a minutes worth of running back and forth if I'd had them on the same end, but whatever. |
Re: I've got a Monster in my Pocket!!!
Power Cleans
10x45 5x95 3x135 2x185 1x205 1x225 1x245 265f 265f High Bar Back Squat 10x45 8x135 5x225 3x315 1x405 1x425 1x445 Good Mornings 3x15x155 Bentover Row 3x15x155 Dragon Leg Raise 3x15 for time: 50 double unders 10 parrallette HSPU's 40 double unders 8 parrallette HSPU's 30 double unders 6 parrallette HSPU's 20 double unders 4 parrallette HSPU's 10 double unders 2 parrallette HSPU's 9:45 My hamstring is ****ed! Felt really tweaky on the cleans. I didn't even try to finish on the two failed 265's; I bailed during the second pull on both of them. Didn't bother trying 465 on the HBBS today. 445 didn't feel bad, but I'm going to baby this hammy for the next week and see what happens. Good mornings seem to ease the pain, though. I have a bad feeling it's tendonitis. |
Re: I've got a Monster in my Pocket!!!
Got a bum hamstring. Took two weeks off; gonna try to work back into this slowly.
High Bar Back Squat 10x45 10x95 10x145 3x10x195 Hip Extensions 3x10 20 minute AMRAP 25 double unders 15 sit-ups 5 HSPU's 16 rounds + 15 sit-ups |
Re: I've got a Monster in my Pocket!!!
Bench Press
10x45 10x95 10x135 3x10x155 Chin-ups 3x10 20 minute AMRAP 24 walking lunges 12 push-ups 6 toes to bar 15 rounds + 8 lunges While I'm slowly rehabbing, I'm taking the opportunity to shed all of this unwanted weight I've been toting around. Since I'm not concerned with performance right now, it's the perfect time. To do it, I've drastically cut my caloric intake, and I'm working out in a glucose deprived state. |
Re: I've got a Monster in my Pocket!!!
Daedlift
10x45 10x135 10x185 3x10x245 Press 10x45 10x55 10x75 3x10x95 5 rounds 5 c2b pull-ups 10 squats 15 butterfly sit-ups 4:49 |
Re: I've got a Monster in my Pocket!!!
Front Squat
10x45 10x105 10x145 3x10x185 Bentover Row 10x45 10x95 3x10x135 10 minute AMRAP 15 hip extensions 10 push-ups 5 toes to bar 10 rounds + 11 hip extensions |
Re: I've got a Monster in my Pocket!!!
Hang Power Cleans
10x45 10x65 10x95 3x10x125 Dips 3x10 5 rounds 24 walking lunges 18 sit-ups, anchored 12 elevated ring rows 6:58 |
Re: I've got a Monster in my Pocket!!!
5 x Box Squat Clean, at knee
65-95-135-155-175-195-205-215-225 1 Arm Dumbell Row 3x10 each arm @ 100# 5 rounds 10 deadlifts, 225# 20 push-ups 30 double unders 8:22 Lying Leg Raise w/ Hip Thrust 3x20 |
Re: I've got a Monster in my Pocket!!!
5 rounds
30 sec walking lunge 15 sec rest 30 sec push press, 75# 15 sec rest 30 sec c2b pull-ups 15 sec rest lunge 29-26-25-23-22=125 push 27-26-20-15-17=105 c2b 16-12-12-11-11=62 20 minute AMRAP Air-dyne 20 cal 15 sit-ups, anchored 250m row 5 rounds + 89 meters |
Re: I've got a Monster in my Pocket!!!
3 x High Hang Power Snatch @ 95#, on the minute for 10 minutes
Tabata Mash-up toes to bar hip extensions TB 14-14-10-9-8-8-9-9=81/8 HE 14-14-14-14-14-14-14-15=113/14 Total=194/22 50 cal Air-dyne 3:43 |
Re: I've got a Monster in my Pocket!!!
How's that Hammy coming along, Chris?
|
Re: I've got a Monster in my Pocket!!!
[QUOTE=Sean Dunston;1073087]How's that Hammy coming along, Chris?[/QUOTE]
It's getting better; it's still a little tight, but there's no real pain and it loosens up pretty easily. This will be my first week back to a full workout schedule, so we'll see how it goes. If it flares up again, I think I'm going to have to break down and go see my PT buddy. |
Re: I've got a Monster in my Pocket!!!
Push Jerk from Box
5x65 5x95 3 reps 135-175-195-215-235-245-255f Bentover Row x 10 135-155-175-185-195 Tabata HSPU's 10-10-5-5-5-3-3-4=45/3 Reverse Dumbell Flies 3x12 @ 25# each hand 3 x max L-sit (parrallettes), 1 minute rest 34.62 29.92 20.08 Set the boxes too high on the Push Jerks; couldn't get a deep enough dip when the weight got heavy. Generally pleased on the HSPU's; I should have looked up a previous effort, so I could have strategized better. L-sits were awful; I haven't worked those in a while. |
Re: I've got a Monster in my Pocket!!!
Whoo! Storm last night knocked out the power at the gym. 95 degrees outside today and probably about 90 in the box, just like the good old days at Penrod.
5 rounds 10 burpees 10 c2b pull-ups 1 minute rest 42.88 42.12 42.50 43.98 43.88 20 minute AMRAP 200m run 15 butterfly sit-ups 250m row 7 rounds |
Re: I've got a Monster in my Pocket!!!
High Bar Back Squat, 12 minutes to heavy 3 rep
10x45 8x135 5x225 3 reps 315-365-385-405 Deficit RDL x 12 reps 95-115-135-155-175 3 rounds 30 double unders 20 kb swings, 24kg 10 t2b 5:45 KBTGU @ 24kg 3x5 each arm |
Re: I've got a Monster in my Pocket!!!
Muscle-ups
10 x 3 OTM There was a bad accident that kept me from getting to the gym in time to do more than this. In retrospect, I should have come up with a metcon that combined MU's with the stuff I had intended to do in my conditioning work. I thought I might have time to work in the conditioning in between appointments and classes, but no luck. |
Re: I've got a Monster in my Pocket!!!
High High Snatch
10x45 5x65 3 reps 95-105-115-125-135-145 |
Re: I've got a Monster in my Pocket!!!
Power Cleans, 10 minutes to Heavy 1 Rep
10x45 5x95 3x135 1 reps 185-205-225-235-245-255-265 Front Squat, 10 minutes to Heavy 1 Rep 10x45 5x135 5x225 3 reps 275-295-315 Deficit RDL 12x95 12x115 3x12x155 Lying Leg Raise to Hip Thrust 3x15 Med Ball Twist 3x10 each side Commence operation "incremental volume increase". I'm going to start with a 5 day/week strength program, get acclimated to that, then add conditioning, and finally some morning endurance work. I just hope I have the patience. |
Re: I've got a Monster in my Pocket!!!
Press, 10 minutes to Heavy 5 Rep
10x45 8x95 5 reps 115-135-145-155-165-175 Bentover Row 12x45 12x95 12x135 3x12x185 Toes to Bar 3x15 Plank Progression 30 sec plank 15 sec right arm 30 sec plank 15 sec left arm 30 sec plank 15 sec left leg 30 sec plank 15 sec right leg 30 sec plank 15 sec right arm, left leg 30 sec plank 15 sec left arm, right leg 30 sec plank 15 sec rest 30 sec T left 15 sec rest 30 sec T right 15 sec rest 30 sec T left, top leg only 15 sec rest 30 sec T right, top leg only |
Re: I've got a Monster in my Pocket!!!
Yesterday
Power Snatch 10x45 8x65 10x3x115, OTM OHS 10x45 8x95 5x135 5x5x165 Barbell Rollouts 3x15 Land Mines 3x10 each side |
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. |
Re: I've got a Monster in my Pocket!!!
12 rounds
250m row 10 burpees rest = work 1:20 1:18 1:19 1:19 1:19 1:19 1:22 1:21 1:22 1:23 1:21 1:23 |
Re: I've got a Monster in my Pocket!!!
8:30am
Air-dyne 20 x 30 sec, 30 sec rest 251 cal |
Re: I've got a Monster in my Pocket!!!
12:30pm
Snatch 5x65 3x95 3x115 3x135 3x155 3x165 Closegrip Bench 10x45 5x135 5x185 5x205 5x225 5x235 5x245 Deficit RDL 12x45 12x115 3x12x175 Weighted Chin-ups 10xBW 3x10x25 V-ups 3x20 Cut the snatches short today; I just wasn't feeling it. I was getting the bar up, but it wasn't going where I wanted it to. I'm a little behind on my sleep this week, which is part of it. They just weren't feeling as crisp as they should. |
Re: I've got a Monster in my Pocket!!!
8:30 am
Run 12 x 1 min, 30 sec rest ~2650 meters 1:00 pm Push Jerk 5x95 5x135 12x3x185 OTM Squat Clean from Box at Knee (no drop) 5x95 5x135 5x5x185 1 Arm Dumbell Row 3x12x100 each arm Ab Wheel Rollout 3x20 |
Re: I've got a Monster in my Pocket!!!
3 Stop Snatch Pull + High Hang Snatch
5x65 5x85 15x1x115 OTM 5 sets 10 Weighted Dips, 45# 15 C2B Kipping Pull-ups Stole the snatch complex from Rudy. I've been really behind on my sleep this week, so I skipped my aerobic capacity workout in favor of a few extra hours. Kept the workout light today, both because of the fatigue and the fact that I have to get to my friend's kid's birthday party. |
Re: I've got a Monster in my Pocket!!!
7:30 am
6 x 500m row, 1 min rest 1:58.9 1:59.0 1:57.8 1:58.1 1:57.9 1:58.0 I would have like these times to be a little faster, but I wasn't really pushing hard. I jumped on the rower cold and was just cruising. |
Re: I've got a Monster in my Pocket!!!
Power Clean
5x95 5x135 1x185 1x205 1x225 1x245 1x255 1x265 275f (hammy yelped, so I bailed) Low Bar Back Squat 10x45 8x135 5x225 5x275 5x315 5x335 5x355 5x375 Press 10x45 8x95 5x115 5x135 5x155 5x165 Bentover Row 10x45 10x135 3x10x205 Dip Support Leg Raise 3x15 |
Re: I've got a Monster in my Pocket!!!
10:30 am
Spin Bike, 30 minute recovery ride 378 cal |
Re: I've got a Monster in my Pocket!!!
3:30 pm
20 minute AMRAP 20 walking lunges 20 frogleg sit-ups 20 push-ups 11 rounds + 18 sit-ups |
Re: I've got a Monster in my Pocket!!!
11:00 am
20 x 30 sec max double unders, 30 sec rest 59 50 35 53 62 49 54 50 57 33 58 53 63 41 53 64 56 59 44 63 Total/Avg.=1056/52.8 |
| All times are GMT -7. The time now is 09:14 PM. |
CrossFit is a registered trademark of CrossFit Inc.