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Re: I've got a Monster in my Pocket!!!
500m row
2 x each: 20 forearm to instep lunges 10 baby elephants 10 lying leg twists dislocates Deadlifts 10x135 8x225 3x5x342.5 Thrusters 10x95 8x115 3x5x160 Muscle-ups 3x4 Focusing on strength for the next 8 weeks. Starting all lifts at 65%. Ongoing, Thursdays will start with an AM run, and I'll probably add some more accessory work to the lifting session, but I was short on time today. |
Re: I've got a Monster in my Pocket!!!
500m row
2 x each: 10 baby elephants --> sumo w/ rotation 10 hip extensions 10 GHD sit-ups 10 kipping pull-ups 10 push-ups Hang Snatch 8x45 5x65 8x95 15x1x135, on the minute Wall-ball 20-20 Toes to bar 12-12 Reverse Fly, 20# 20-20 |
Re: I've got a Monster in my Pocket!!!
2 x each:
50 double unders 20 forearm to instep lunges 10 hip extensions 20 abmat sit-ups 10 ring rows 10 HSPU's Back Squat 10x135 8x225 3x5x310 Bench Press 10x95 8x135 3x5x205 Chin-ups 12-12 Incline D-flies, 30# 20-20 It still feels weird going so light/low volume this week. More reps/weight and possibly more accessory exercises will be added as the weeks go by. Just have to remember that this is a reset, and I'm letting my body recover from the Open/Regionals season. |
Re: I've got a Monster in my Pocket!!!
Yesterday
500m row 2 x each: 20 forearm to instep lunges 10 hip extemsions 20 abmat sit-ups 10 kipping pull-ups 10 push-ups Hang Clean and Push Jerk 8x65 5x95 3x135 15x1x180, on the minute Pendlay Row 10x95 8x135 3x5x185 Med-ball GHD Sit-up, 15# 15-15 Ring Dips 12-12 Today 400m run 2 x each: 20 lateral lunges 20 lunge-kick-tilts 10 lying leg twists dislocates 3 x 10 Single Leg Drives, alternating 3 x 10 kettlebell chop lunges, each leg (12kg) 10 x 10 Up-5 Lateral-10 Up sprints, alternating lateral (L/R) |
Re: I've got a Monster in my Pocket!!!
2:00
400m run 2 x each: 20 forearm to instep lunges 10 hip extensions 20 abmat sit-ups 10 ring rows 10 push-ups Deadlift 10x135 8x225 3x5x367.5 Thruster 10x65 8x95 3x135 3x5x172.5 Weighted Chin-ups 10xBW 8x25 3x5x45 5:30 3 minute Air-dyne 3 rounds 50 double unders 35 sit-ups, unanchored 21 deadlifts, 225# 15 HSPU's 12:40 Not a great time on the metcon, but it's my first in almost 3 weeks. |
Re: I've got a Monster in my Pocket!!!
400m
2 x 10 each: baby elephants --> sumo squat w/ rotation hip/back extensions GHD sit-ups kipping pull-ups push-ups dislocates Hang Squat Snatch 8x65 5x95 3x115 15x1x145, on the minute Wall-ball 25-25 Toes to Bar 15-15 Reverse D-flies, 25# 20-20 Tabata Row (meters) 99-95-95-92-90-94-91-94 |
Re: I've got a Monster in my Pocket!!!
400m run
2 x each: 20 forearm to instep lunges 15 hip extensions 20 abmat sit-ups 15 ring rows 15 push-ups Back Squat 10x135 8x225 3x5x332.5 Bench Press 10x95 8x155 3x5x220 Chin-ups 15-15-15 3 rounds 50 double unders 21 kettlebell swings, 24kg 5:39 Ouch! My metcon sucks right now. I decided to make the switch to high bar back squats today. I think I like the way it leaves my neck feeling a bit better. It should also have an improved impact on the rest of my training versus the low bar squat, and I don't think it will have a considerable impact on my 500# squat goal. Tried to make the swings as competition strict as possible, though I still think it's an excessive extension for the movement. |
Re: I've got a Monster in my Pocket!!!
400m run
2 x each: 10 baby elephants --> sumo squat w/ rotation 10 glute-ham raises 20 abmat sit-ups 10 kipping pull-ups 10 HSPU's 20 dislocates Hang Squat Clean and Push Jerk 8x65 5x115 3x155 15x1x192.5, on the minute Pendlay Rows 10x115 8x155 3x5x195 Med-ball GHD Sit-ups, 15# 17-17 Single Leg Dumbell Deadlift (alternating), 35# each hand 20-20 Incline D-fly, 35# 20-20 Barbell Curl, 65# 15-15 Lateral Raise (thumbs up), 15# 15-15 Tabata Squats 23-22-21-20-19-18-16-16=155/16 |
Re: I've got a Monster in my Pocket!!!
3 minute single unders
2 x each: 20 lunge-kick-tilts 10 baby elephants dislocates 3 rounds 400m run 250m row 40 sit-ups 25 push-ups 15:23 |
Re: I've got a Monster in my Pocket!!!
2:30
400m run 2 x each: 20 forearm to instep lunges 15 hip extensions 20 abmat sit-ups 15 ring rows 15 push-ups Deadlifts 10x155 8x225 3x315 3x5x395 Thrusters 10x65 8x115 3x155 3x5x185 Weighted Chin-ups 10xBW 8x25 3x5x55 6:00 3.5 mile run, NFT |
Re: I've got a Monster in my Pocket!!!
Friday
400m run 2 x 10 each: baby elephant --> sumo squat w/ rotation hip/back extensions ghd sit-ups kipping pull-ups HSPU's Hang Squat Snatch 10x45 8x65 5x95 3x115 1x135 7x1x155, on the minute (failed on 8) Wall-ball, 20# 30-30 Toes to bar 17-17 Reverse Dumbell Flies, 30# 15-15 Have to go to program B for Snatch next week. Didn't have time for any finishing work. Today 500m row 2 x each: 20 forearm to instep lunges 15 hip extensions 20 abmat sit-ups 15 ring rows 15 push-ups Back Squats 10x135 8x225 3x315 3x5x357.5 Bench Press 10x95 8x135 3x185 3x5x237.5 Chin-ups 17-17-15 No time for metcon (again! :ranting2:). Might try to run later. |
Re: I've got a Monster in my Pocket!!!
400m run
2 x each: 10 baby elephants --> sumo squat w/ rotation 15 hip/back extensions 15 ghd sit-ups 10 kipping pull-ups 10 HSPU's Hang Squat Clean and Push Press 8x65 5x115 3x155 15x1x207.5, on the minute Pendlay Row 10x135 8x155 3x185 3x5x205 5 rounds 50 double unders 30 anchored sit-ups 20 push-ups 9:50 |
Re: I've got a Monster in my Pocket!!!
3 minute single unders
2 x each: 20 lunge-kick-tilts 20 lateral lunges 10 lying leg twists 20 dislocates 5 rounds 500m row 400m run 22:53 |
Re: I've got a Monster in my Pocket!!!
2:00
500m row 2 x each: 20 forearm to instep lunges 15 hip extensions 20 abmat sit-ups 15 ring rows 15 push-ups Deadlifts 10x135 8x225 3x315 2x5x420 4x420(failed on 5th rep) Thrusters 10x65 8x115 3x155 3x5x195 Weighted Chin-ups 10xBW 8x25 3x5x65 Failure on the last deadlift was a mental error - I didn't get my left hip properly set and locked in before I initiated the rep, but a fail is a fail. 5:30 3 minute Air-dyne 3 rounds 400m run 20 toes to bar 15 ring dips 12:15 |
Re: I've got a Monster in my Pocket!!!
3 minute single unders
2 x 10 each: baby elephant --> sumo squat w/ rotation hip/back extensions GHD sit-ups kipping pull-ups HSPU's Hang Squat Snatch 8x65 5x95 3x115 1x135 5x1x140, on the minute 3 minutes rest 4x1x145, on the minute (failed on 5th) 3 minutes rest 5x1x145, on the minute 5 rounds 100ft farmers carry, 105# each hand 20 wall-ball 9:51 |
Re: I've got a Monster in my Pocket!!!
400m run
2 x each: 20 forearm to instep lunges 15 hip extensions 20 abmat sit-ups 15 ring rows 15 push-ups Back Squats 10x135 8x225 3x315 3x5x380 Bench Press 10x95 8x155 3x205 3x5x252.5 Chin-ups 17-17-17 10 minute AMRAP 250m row 50ft walking lunge 50ft bear crawl 5 rounds + 123 meters |
Re: I've got a Monster in my Pocket!!!
3 minutes single unders
2 x 10 each: baby elephant --> sumo squat w/ rotation hip/back extensions GHD sit-ups kipping pull-ups HSPU's Hang Squat Clean and Push Jerk 8x65 5x115 3x155 1x185 1x1x220, on the minute (failed on 2nd rep) 3 rounds 30 yard prowler push, 90# load 30 yard sprint (this became a walk on the second and third round) 30 yard prowler rope reel-in, 90# load 8:23 Frustrating fail on the HC&J; just slipped right out of my hand on the pull. Rope popped off the prowler with about 8 yards to go on the last round, so I had to stop and retie my knot; otherwise, should have been about 7:40. |
Re: I've got a Monster in my Pocket!!!
500m row
2 x each: 20 forearm to instep lunges 15 hip extensions 20 abmat sit-ups 15 ring rows 15 push-ups Deadlifts 10x135 8x225 3x315 3x5x420 Thrusters 10x65 8x115 3x155 3x5x210 Weighted Chin-ups 10xBW 8x25 3x5x70 |
Re: I've got a Monster in my Pocket!!!
400m run
2 x 10 each: baby elephant --> sumo squat w/ rotation hip/back extensions GHD sit-ups kipping pull-ups HSPU's Hang Squat Snatch 8x65 5x95 3x115 15x1x145, on the minute 3 rounds 50 double unders 30 sit-ups, unanchored 25 box jumps 15 toes to bar 11:30 |
Re: I've got a Monster in my Pocket!!!
500m row
2 x each: 20 forearm to instep lunges 15 hip extensions 20 abmat sit-ups 15 ring rows 15 push-ups Back Squats 10x135 8x225 3x315 3x405 (no attempt for 4th rep) Bench Press 10x95 8x155 3x205 4x267.5 (no attempt for 5th rep) Chin-ups 20-20-18 ****! I don't if it's because I under-ate yesterday, drank last night, or just didn't have it in me today, but ****! Squats felt weak, even in the warm-ups. The bar was bothering my neck today, which has never happened before. My first two reps were tough, and on my third I could tell I was leaning way too much; I got up to the top of that rep and went straight for the rack. Bench felt good in the warm-ups, but the 3rd and 4th reps were a fight. Oh well, I knew **** was going to get depressing went my progressions went above 80%. On the plus side, my chin-ups felt great; probably because of how little energy I expended before hand, but I'll take it where I can get it. |
Re: I've got a Monster in my Pocket!!!
400m run
2 x 10 each: baby elephant --> sumo squat w/ rotation hip/back extensions GHD sit-ups kipping pull-ups HSPU's Hang Squat Clean and Push Jerk 8x65 5x115 3x155 15x1x207.5, on the minute Didn't have time for a metcon today. |
Re: I've got a Monster in my Pocket!!!
400m run
2 x each: 20 froearm to instep lunges 15 hip extensions 20 abmat sit-ups 15 ring rows 15 push-ups Deadlifts 10x135 8x225 3x315 3x5x435 Thrusters 10x65 8x115 3x155 4x215 (couldn't control the bar back to rack position after 4th rep) Weighted Chin-ups 10xBW 5x25 3x5x75 Hitting 435 for sets should give me an implied PR somewhere in the 540 range. Nice! My last set of 210 was pretty shaky last week, so I had a feeling that I might fail on thrusters this week. Chin-ups were smooth. |
Re: I've got a Monster in my Pocket!!!
400m run
2 x 10 each: baby elephants --> sumo squats w/ rotation hip/back extensions GHD sit-ups kipping pull-ups HSPU's Hang Squat Snatch 8x65 5x95 3x135 15x1x150, on the minute |
Re: I've got a Monster in my Pocket!!!
400m run
2 x each: 20 forearm to instep lunges 15 hip extensions 20 abmat sit-ups 15 ring rows 15 push-ups Back Squats 10x135 8x225 3x315 3x5x380 Bench Press 10x95 8x135 3x205 3x5x352.5 Chin-ups 20-16-17 Repeat of 80% weights went smooth; next week is 82.5%. Lost a few reps on the chin-ups, but I had a lot left in the tank last week. |
Re: I've got a Monster in my Pocket!!!
500m row
2 x 10 each: baby elephant --> sumo squat w/ rotation hip/back extension GHD sit-ups kipping pull-ups HSPU's Hang Squat Clean and Push Jerk 8x65 5x115 3x155 15x1x215, on the minute Felt pretty good today. Hips were a little sore, but cleans were otherwise smooth. |
Re: I've got a Monster in my Pocket!!!
500m row
2 x each: 20 forearm to instep lunges 15 hip extensions 20 abmat sit-ups 15 ring rows 15 push-ups Deadlifts 8x135 5x225 3x315 3x445 (failed on 4th rep) Thrusters 8x65 5x115 3x155 3x5x210 Weighted Chin-ups 10xBW 8x30 3x5x75 Just didn't have the juice for the DL's today. Looks like I'll repeat 435 next week before starting the new program. Thrusters were rough, but they were rough last time at 210. Guess I'll give 212.5 a shot next week. |
Re: I've got a Monster in my Pocket!!!
Friday
400m run 2 x 10 each: baby elephant --> sumo squat w/ rotation hip/back extensions GHD sit-ups kipping pull-ups HSPU's Hang Squat Snatch 8x65 5x95 3x135 15x1x155, on the minute Sunday 500m row 2 x each: 20 forearm to instep lunges 15 hip extensions 20 abmat sit-ups 15 ring rows 15 push-ups Back Squats 10x135 8x225 3x315 5x392.5 2x392.5 Bench Press 10x95 8x155 3x205 2x5x260 4x260 Chin-ups 20-15-20 I had planned to switch back to low bar today, but there was an abrasion on my upper back right where the bar should sit. Just didn't have the juice on the last set of bench, and I have no idea what happened on the second set of chins. Monday 400m run 2 x 10 each: baby elephant --> sumo squat w/ rotation hip/back extensions GHD sit-ups kipping pull-ups HSPU's Hang Squat Cleans and Push Jerk 8x65 5x115 3x155 15x1x220, on the minute These felt like butter. Today 400m run 2 x each: 20 forearm to instep lunges 15 hip extensions 20 abmat sit-ups 15 ring rows 15 push-ups Deadlifts 10x135 8x225 3x315 5x435 2x435 Okay, this was supposed to be the final week of this progression, and it was actually kind of a coin flip. I'd actually toyed with the idea of last week being it and scheduling a vacation for this weekend, but those plans ended up not being in the cards. After struggling with a weight on the deadlifts that I've already done twice, I decided to scrap this weeks progressions and do some long light metcons this week. I'm going to start a modified Conjugate CrossFit program next week, so I might as well rest up for my first round of 1 rep max squats on Thursday. I rested for 2 hours, then: 5k row 20:42.4 This is only 34 seconds over my PR, which isn't bad for not having done much metcon or rowing in several weeks and being about 4 hours removed from lunch. |
Re: I've got a Monster in my Pocket!!!
400m run
2 x 10 each: baby elephant --> sumo squat w/ rotation hip/back extensions GHD sit-ups kipping pull-ups HSPU's 5 rounds 50 walking lunges 30 push-ups 20 toes to bar 18:59 Ouch, I had a 15 minute pace going for the first 3 rounds, then I just fell off the ledge. |
Re: I've got a Monster in my Pocket!!!
400m run
2 x each: 20 forearm to instep lunges 15 hip extensions 20 abmat sit-ups 15 ring rows 15 push-ups Back Squat 8x135 5x225 3x315 1x365 1x405 1x425 445f 3 rounds NFT 20 kettblebell swings, 32kg 90 sec rest 30 farmers lunges, 35# each hand 90 sec rest 10 x 10-20-30 yard suicide, on the minute Very disappointed about the squats; I was supposed to hit 465 today. |
Re: I've got a Monster in my Pocket!!!
2 x each:
20 lunge-kick-tilts 10 glute-ham raises 10 toes to bar 15 ring rows 10 HSPU's 20 minute AMRAP 5 push jerks, 115# 10 c2b pull-ups 15 push-ups 20 abmat sit-ups, unanchored 8 rounds + 15 push-ups |
Re: I've got a Monster in my Pocket!!!
500m row
2 x each: 20 forearm to instep lunges 15 hip extensions 20 abmat sit-ups 15 ring rows 15 push-ups Box Jumps 5x30.5" 3x33.5" 1x36" 1x38.25" 1x40.5" Back Squats, DE 10x135 12x2x245 3 rounds NFT 95# bulgarians, 12 each leg 90 sec rest 20 reverse hypers, 70# 1st set - 100# 2nd and 3rd set 90 sec rest |
Re: I've got a Monster in my Pocket!!!
4 hours later
5.5 km run 30:46 |
Re: I've got a Monster in my Pocket!!!
500m row
2 x each: 20 lateral lunges 15 hip/back extensions 10 kipping pull-ups, base of sternum 20 lying leg twists 15 push-ups 20 minute AMRAP 5 muscle-ups 7 squat snatches, 95# 9 HSPU's 6 rounds + 7 snatches |
Re: I've got a Monster in my Pocket!!!
500m row
2 x each: 20 forearm to instep lunges 15 hip extensions 20 abmat sit-ups 15 ring rows 15 push-ups 5 rounds 400m run 20 chest to bar pull-ups 3 min rest 2:19-2:29-3:07-3:22-3:16 Awful performance! |
Re: I've got a Monster in my Pocket!!!
500m row
20 forearm to instep lunges 15 hip extensions 20 abmat sit-ups 15 ring rows 15 push-ups Back Squats 8x135 5x225 3x315 1x405 1x455 485f 3 rounds NFT 15 unbroken hang power cleans, 135# rest 90 sec 30 jump lunges rest 90 sec 4 x 40 yard sprint, every 30 seconds then the storms came, so inside and: 16 x 5-10-5 shuttle, every 30 seconds |
Re: I've got a Monster in my Pocket!!!
500m row
2 x each: 20 lunge-kick-tilts 10 glut-ham raises 10 GHD sit-ups 15 ring rows 15 push-ups 15 HSPU's 1 L-sit Chin-up 13 HSPU's 3 L-sit Chin-ups 11 HSPU's 5 L-sit Chin-ups 9 HSPU's 7 L-sit Chin-ups 7 HSPU's 9 L-sit Chin-ups 5 HSPU's 11 L-sit Chin-ups 3 HSPU's 13 L-sit Chin-ups 1 HSPU 15 L-sit Chin-ups 11:25 3 seconds over PR, so not bad. Had to give my feet a rest today. |
Re: I've got a Monster in my Pocket!!!
500m row
2 x each: 20 forearm to instep lunges 15 hip extensions 20 abmat sit-ups 15 ring rows 15 push-ups Box Jumps 5x30.5" 3x33.25" 1x38" 1x40" 1x41" DE Back Squats 8x135 5x225 12x2x275 3 rounds NFT 15 Good Mornings, 135# rest 90 seconds 30 unbroken wall ball, 20# (only got 22 on set 3) rest 90 seconds 8 x 250m row, 60 sec rest 53.7 54.5 55.0 54.3 54.5 55.3 55.6 56.5 Last box jump should have been higher, but I didn't measure it first. Could have gone heavier on the good mornings. Should have been able to finish the last set of wall-ball. Wasn't going all out on rows, just strong and steady. |
Re: I've got a Monster in my Pocket!!!
3 minute Air-dyne
2 x each: 20 lateral lunges 10 glute-ham raises 10 GHD sit-ups 15 ring rows 15 push-ups dislocates 5 rounds 1 rope climb 10 ring dips 15 c2b pull-ups 14:10 Felt really run down today; I ended up taking a 30 minute nap in the parking lot before coming into the gym to workout. About 3 hours out from lunch before I started. Haven't done rope climbs or ring dips in a while. This one hurt. |
Re: I've got a Monster in my Pocket!!!
400m run
2 x each: 20 forearm to instep lunges 15 hip extensions 20 lying leg twists 15 ring rows 10 HSPU's 20 minute AMRAP 20 push-ups 250m row 30 sit-ups, unanchored 6 rounds + 250m row |
Re: I've got a Monster in my Pocket!!!
500m row
2 x each: 20 forearm to instep lunges 15 hip extensions 20 abmat sit-ups 15 ring rows 15 push-ups Back Squat 8x135 5x225 3x315 1x405 1x455 485f 5 rounds 50 ft overhead walking lunge, 95# 50 ft farmers walk, 105# each hand 5:37 10 x L-cone sprints, every 30 seconds 10 x 10 yard bursts, every 30 seconds Very disappointed by once again not hitting 485. I'll be switching up the routine next week. I had wanted to do some 100's today, but the weather kept me indoors again. |
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