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

6:00pm

2 x each:

20 reverse lunges
10 hip and back extensions
10 leg raises on rings
10 kipping pull-ups
10 HSPU's

15 deadlifts, 255#
50 pull-ups
12 deadlifts
40 pull-ups
9 deadlifts
30 pull-ups
6 deadlifts
20 pull-ups
3 deadlifts
10 pull-ups

18:30

Not happy with this time. Definitely low energy; haven't gotten enough sleep the last two nights.

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

10:30 am

Spin Bike

6 x 90 sec max effort (kcal), 90 sec rest

28-27-26-26-26-26

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

3:45 pm

800m run

2 x 10 each:

OHS, 45#
hip extensions
GHD sit-ups
pull-ups
ring dips

Press

10x45
8x65
8x85
5x120 (was supposed to be 110, woops!)
5x130
5x150
3x170
3x180
190f (got 1 rep)

I'm blaming the failed PR attempt on the extra 10 pounds I did on the first set of 5. ;)

6:00 pm

3 rounds
50 lunges
50 sit-ups

7:29

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

Friday

2 x each:

50 double unders
20 reverse lunges
10 glute-ham raises
15 abmat sit-ups
15 ft. rope climb
10 push-ups

20 pull-ups
500m row
20 pull-ups
500m row
20 pull-ups

7:15

Pull-ups were supposed to be unbroken, which happened for the first two rounds but not the third (16,7). This was a poor programming choice. I still wasn't fully recovered from Tuesday, which was sloppy programming in and of itself.

Today

800m run

2 x 10 each:

OHS, 45#
hip and back extensions
GHD sit-ups
pull-ups
ring dips

Clean and Jerk

10x55
8x95
5x135
3x185
3x205
3x225
1x245
1x255
265f

5 rounds
50 double unders
15 burpees
15 wall-ball

16:53

CnJ's were ugly. I might have to do a different progression for my ME Oly days than I do for my PL days; my warm-up sets took a lot out of me. It could also be the fact that I've shed 5 pounds in the past week and a half. I may need a little more time to adjust to being a 175 lb or less athlete again. After I get closer to 170, I can start playing with bumping my fat and carbs back up. Metcon was rough; should have easily been sub 15 min. Strangely, the wall-balls got easier as the workout progressed; of course, it could just be that I was slowing down on the burpees and wasn't as winded when I got to them.

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

2 x each:

50 double unders
20 forearm to instep lunges
10 hip extensions
10 toes to bar
10 rope pull-ups
10 push-ups

20 min AMRAP
4 parrallette HSPU's
8 kettlebell swings, 2 pood
12 GHD sit-ups

11 rounds + 4 HSPU's

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

800m run

2 x each:

20 forearm to instep lunges
10 glute-ham raises
15 abmat sit-ups
10 kipping pull-ups
10 clapping push-ups

Tabata OHS, 115#

10-10-10-5-5-8-6-8 = 62/5

5 min rest

30 muscle-ups for time

7:19

5 min rest

6 x 500m row, 2 min rest

1:48.6
1:53.0
1:52.9
1:56.2
1:58.2
1:50.8

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

1:30pm

1000m row

2 x 10 each:

OHS, 45#
hip and back extensions
GHD sit-ups
pull-ups
ring dips

Hang Squat Snatch

10x45
8x65
8x85
5x125
5x145

at this point my squat snatch fell apart. WTF! Back in late summer I was hitting 5x5 HSS at 185#. I missed my first to attempts at 165, which was supposed to be the third set of 5, then got 5x155. On the second go at 165 I hit two reps before missing on the third. I finished off with 5x5x135 Hang Power Snatches. From here on out, I'm going back to the n-n-n-n-n-n-n progression for ME Oly lifts.

3:30pm

2 min single unders
dynamic warm-up

21-15-9
push press, 115#
squats
toes to bar

5:03

Okay time, could have been a little faster. All sets were unbroken, with the exception of the first set of toes to bar (11,10).

5:30pm

dynamic warm-up

10 x 100m sprints, every minute on the minute

Either the distance I paced off is a little longer than 100m or my sprinting capacity has diminished more than I thought. I struggled to keep these under 20 seconds.

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

snowed in WOD:

50 kcal spin bike

2 x each:

10 L-sit to tuck planche, parrallettes
20 groinies
10 forward folds
10 sumo squat w/ rotation
15 abmat sit-ups

15 hang squat clean and jerk, 50# dumbells
3 L-sit pull-ups
12 HSCJ
6 LPU
9 HSCJ
9 LPU
6 HSCJ
12 LPU
3 HSCJ
15 LPU

12:13

Working out in the attic sucks!

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

snowed in WOD #2:

no warm-up

20 min AMRAP
10 push-ups
15 sit-ups
20 squats

18 rounds + 1 sit-up

Probably could have pulled 20 rounds if I'd actually warmed up. Spent an hour and a half shoveling snow earlier. Disappointing to not be able to get to the gym today; I was supposed to be going for my first 300+ bench press in about 6 years. Oh well, it'll hold until the next cycle.

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

The world is mostly dug out, so back to the gym!

2 x each:

50 double unders
20 forearm to instep lunges
10 hip extensions
15 abmat sit-ups
10 pull-ups
10 HSPU's

5 rounds
7 deadlifts, 365#
15 ring dips

9:15