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Re: I've got a Monster in my Pocket!!!
500m row
2 x each: 20 lunge-kick-tilts 10 glute-ham raises 10 GHD sit-ups 15 ring rows 10 HSPU's 20 dislocates 20 minute AMRAP 20 pull-ups 30 push-ups 50 sit-ups, anchored 5 rounds |
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 10 HSPU's 20 dislocates "c2b Cindy" 20 minute AMRAP 5 c2b pull-ups 10 push-ups 15 squats 20(21?) rounds + 12 squats I was trying to track my rounds in groups of 5, but I might have done an extra round in the second batch. Either way, it puts me just abit under my c2b PR of 23 rounds; not bad, since I wasn't pushing that hard. |
Re: I've got a Monster in my Pocket!!!
5 km row
20:42.2 |
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 20 dislocates Power Cleans 8x95 5x135 3x185 1x205 1x225 1x245 265f 1x265 275f 275f Tabata Mashup 95# push press split squat jumps PP 14-17-17-14-10-11-7-12=7/102 SJ 22-22-21-20-18-16-18-21=16/158 Total=23/260 8 x 100m sprint, on the minute |
Re: I've got a Monster in my Pocket!!!
500m row
2 x each: 20 lateral lunges 10 glute-ham raises 10 toes to bar 10 HSPU's 20 dislocates 20 minute AMRAP 10 c2b pull-ups 20 sit-ups, unanchored 30 squats 9 rounds + 17 sit-ups Should have hit 10 rounds. |
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 Press 8x65 5x95 3x135 1x155 1x165 175f 175f 15-12-9-6-3 power cleans, 135# bar facing burpees 8:06 4 x 400m run, 30 second rest 1:41-1:47-1:44-1:49 WTF! I haven't failed on a 175# press in years. |
Re: I've got a Monster in my Pocket!!!
500m row
2 x each: 20 lateral lunges 10 glute-ham raises 10 ghd sit-ups 10 kipping pull-ups 5 parrellette HSPU's 20 dislocates 20 minute AMRAP 7 muscle-ups 50 ft tire flip 5 rounds + 2 flips |
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 5 OHS, 155# 15 push-ups 1/2 gasser 48.98-45.88-44.66-44.78-41.11 Should have taken the time to do a few warm-ups 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 20 dislocates Weighted Chin-ups 8xBW 5x25 5x45 5x55 5x65 5x75 5x85 15-12-9-6-3 front squats, 185# c2b pull-ups 8:06 12 x sprint 15yd up-10yd lateral-15yd back-10yd lateral, every 30 seconds |
Re: I've got a Monster in my Pocket!!!
Yesterday
500m row 2 x each: 20 inside lunges 10 glute-ham raises 10 GHD sit-ups 10 kipping pull-ups 5 parrallette HSPU's 20 dislocates 20 minute AMRAP 3 rope climbs 15 ring dips 5 rounds |
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 5x285 5x345 5x395 5x420 3x445 10 minute AMRAP wearing 45# vest 5 pull-ups 10 push-ups 15 squats 6 rounds + 7 push-ups Pretty beat this morning. Didn't get enough sleep the last few nights, plus football practice this morning. |
Re: I've got a Monster in my Pocket!!!
500m row
2 x each: 20 lateral lunges 10 glut-ham raises 10 GHD sit-ups 10 c2b kipping pull-ups 10 ring dips 20 dislocates 20 minute AMRAP 50ft walking lunges 30 kettlebell swings, 24kg 50ft walking lunges 30 sit-ups, unanchored 5 rounds + 2nd set of lunges |
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 20 dislocates 5 rounds 3 push jerks, 225# 5 muscle-ups 200m sprint rest 3 minutes 1:20-1:17-1:29-1:36-1:36 |
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 20 dislocates Front Squats 5x135 5x165 5x205 5x245 5x285 5x300 5x320 21-15-9 hip extensions toes to bar push press, 95# 4:45 tabata 5 yd shuttle 10-8-8-8-8-8-8-9 |
Re: I've got a Monster in my Pocket!!!
500m row
2 x each: 20 lateral lunges 15 reverse hyper-extensions 15 GHD sit-ups 15 ring rows 10 HSPU's 20 dislocates 20 minute AMRAP 50ft. yoke carry, 355# 30 squats 20 c2b pull-ups 7 rounds |
Re: I've got a Monster in my Pocket!!!
500m row
2 x 20 each: forearm to instep lunges hip extensions abmat sit-ups ring rows push-ups dislocates Bench Press 5x115 5x145 5x175 5x205 5x235 5x250 4x265 5 rounds 15 OHS, 95# 10 ring dips 6:33 10 x 100m sprint, on the minute |
Re: I've got a Monster in my Pocket!!!
500m row
2 x each: 20 inside lunges 15 glute-ham raises 15 GHD sit-ups 10 c2b kipping pull-ups 5 parrallette HSPU's 20 dislocates 20 minute AMRAP 1 legless rope climb max unbroken push-ups 32-16-17-14-17-15-12-12-11 9 rounds/146 push-ups I'm a little disappointed with my push-ups numbers. Also, I would have liked to hit 10 rounds. |
Re: I've got a Monster in my Pocket!!!
500m row
2 x each: 20 forearm to instep lunges 20 hip extensions 20 abmat sit-ups 20 ring rows 15 ring dips 20 dislocates 7 rounds 5 power cleans, 185# 15 GHD sit-ups 50 double unders 1:50-1:54-1:49-1:45-1:53-1:46-1:41 I haven't done double unders in a while; the first few sets were a little sloppy. |
Re: I've got a Monster in my Pocket!!!
500m row
2 x 20 each: reverse lunge w/ twist hip extensions abmat sit-ups ring rows push-ups Back Jerk 5x95 5x135 3x185 1x225 1x245 265f 1x265 275f 1x275 Press 5x95 5x115 5x135 5x155 5x165 175f 15-12-9-6-3 deadlift, 225# ring dips 3:44 I must have used it all up on 165, because I couldn't even get 175 out of the hole. |
Re: I've got a Monster in my Pocket!!!
500m row
2 x each: 20 forearm tom instep lunges 15 glute-ham raises 15 GHD sit-ups 10 c2b kipping pull-ups 5 parrallette HSPU's 5 rounds 20 L-sit chin-ups 30 push-ups 400m run 28:01 Note to self: Roast turkey and chocolate cake is not acceptable pre-workout fuel, especially when you don't end up working out for another 3 hours. |
Re: I've got a Monster in my Pocket!!!
500m row
2 x 20 each: forearm to instep lunges hip extensions abmat sit-ups ring rows push-ups Power Cleans 5x95 3x135 1x185 1x205 1x225 1x245 265f 265f 265f 1x255 265f Back Squat 5x165 5x215 5x265 5x315 5x355 5x380 2x405 5 rounds 5 muscle-ups 15 wall-ball 9:43 No surprises on the lifts. I only had a 90 minute break between the end of my two games this morning and the start of my workout. I made the mistake of gaming toward a PR of 285 on the power cleans; if I'd gone straight from 245 to 255, I may have gotten 265. Completely out of gas when I got to the metcon. |
Re: I've got a Monster in my Pocket!!!
3 minute Air-dyne
2 x each: 20 inside lunges 15 glute-ham raises 15 GHD sit-ups 15 c2b pull-ups 15 ring dips 5 rounds 100ft walking lunge 50 sit-ups, anchored 25 kettlebell swings, 24kg 20:00 Too slow! |
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 dislocates 7 rounds 3 push press, 175# 5 weighted pull-ups, 45# 250m row 1:38-1:33-1:36-1:52-1:52-1:45-1:42 First round should have been faster, but I forgot to set the foot blocks on the rower before I started. |
Re: I've got a Monster in my Pocket!!!
500m row
2 x 20 each: forearm to instep lunges hip extensions abmat-sit-ups ring rows push-ups dislocates Hang Squat Snatch 5x45 3x95 3x115 1x135 1x145 1x155 1x165 Deadlift 5x235 5x285 5x335 5x385 5x435 Tabata Burpee Pull-ups 5-5-5-4-4-4-5-4=36/4 Kept it short today; been feeling a little run down. Deadlifts felt good. |
Re: I've got a Monster in my Pocket!!!
500m row
2 x each: 20 forearm to instep lunges 15 glute-ham raises 15 GHD sit-ups 15 ft rope climb 15 ring dips 20 dislocates 20 minute AMRAP 50 double unders 30 squats 20 c2b pull-ups 6 rounds + 32 double unders |
Re: I've got a Monster in my Pocket!!!
500m row
2 x 20 each: forearm to instep lunges hip extensions abmat sit-ups ring rows push-ups dislocates Push Jerk 5x95 3x135 1x185 1x205 1x225 1x245 1x255 265f 265f Weighted Dips 5x25 5x45 5x65 5x75 5x85 10 rounds 3 weighted pull-ups 5 deadhang pull-ups 7 kipping pull-ups *round ends when you come off the bar 20:45 + 6 complete rounds Should have had both attempts at 265. The bar went up; I just didn't get down. I need to focus on catching lower. |
Re: I've got a Monster in my Pocket!!!
400m run
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 500m row 50 double unders 50 sit-ups, unanchored 50 push-ups 33:19 This was an altogether ****ty workout. First, our staff meeting at the gym spontaneously got bumped up form 7:30 to 6:30, which caught me about halfway through my warm-up, so I had to wait 30 minutes to finish my warm-up and get on with the WOD. My rowing splits were ****; the bead on one end of my rope was loose and kept slipping, which had me stoping to adjust it constantly; and to top it off, I've had a pounding headache all day, wich throbbed on every bounce of the double unders, every sit-up and every push-up. ****ing lovely! |
Re: I've got a Monster in my Pocket!!!
500m row
2 x 20 each: forearm to instep lunges hip extensions abmat sit-ups ring rows push-ups dislocates Power Cleans 5x95 3x135 1x185 1x205 1x225 1x245 1x255 265f 265f 265f Back Squat 5x235 5x285 5x335 5x355 5x385 Planned to do some 100m sprints afterward, but my feet are hurting from my two games this morning; need to get some shorter spikes. |
Re: I've got a Monster in my Pocket!!!
I jacked myself up pretty good on Sunday. I didn't take enough water with me for my two games in the morning and ended up pretty dehydrated for my lifting session. I was exhausted and fatigued the rest of the day, and when I woke up yesterday my entire body was inflamed. My back, my legs and especially my feet (chronic plantar fasciitis) were all in pain. I decided to skip my workout last night to let myself recover. Woke up feeling great today.
3 minute Air-dyne 2 x 20 each: forearm to instep lunges hip extensions abmat sit-ups ring rows push-ups Back Jerk 5x95 3x135 1x185 1x205 1x225 1x245 1x265 1x275 1x285 1x295 (=PR) Bench Press 5x155 5x185 5x215 5x235 5x255 12 x 125m row, on the minute I had only planned to go up to 285 on the jerks, but the weight was just flying up. I could have easily done 300+ today, but I needed to move on. I'll be hitting these again a week from Thursday and probably looking for 305-315. |
Re: I've got a Monster in my Pocket!!!
500m row
2 x 20 each: forearm to instep lunges hip extensions abmat sit-ups ring rows push-ups dislocates Hang Squat Snatch 5x95 3x115 1x135 1x145 1x155 1x165 175f 175f 1x175 Deadlift 5x245 5x295 5x345 5x395 5x445 3 rounds 50 double unders 30 push-ups 20 GHD sit-ups 8:14 First two attempts at 175 were sloppy. Weight wasn't an issue; I just had the bar out in front. Deadlifts were fast and tight; 445 flew up. I should have been faster on the metcon, but I had time to rest all of 2 minutes after finishing my deadlifts. |
Re: I've got a Monster in my Pocket!!!
500m row
2 x each: 20 reverse lunges 15 hip/back extensions 15 lying leg twists 15 ring rows 15 ring dips 20 dislocates 20 minute AMRAP 200m run 15 squats 10 c2b pull-ups 10 rounds + 15 squats |
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 dislocates Push Jerk 5x95 3x135 1x185 1x205 1x225 1x245 1x255 1x265 1x275 (PR) Press 5x110 5x130 5x150 5x160 170f 8 x250m row, 30 second rest 50.9 50.8 52.3 52.7 55.6 56.5 55.4 53.0 Nice to get the PR, but my shoulder is still causing me problems on the press. |
Re: I've got a Monster in my Pocket!!!
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 5 muscle-ups 10 kettlebell swings, 24kg 20 sit-ups, unanchored 9:55 |
Re: I've got a Monster in my Pocket!!!
500m row
2 x 20 each: forearm to instep lunges hip extensions abmat sit-ups ring rows push-ups dislocates Power Clean 5x95 3x135 1x185 1x205 1x225 1x245 1x255 265f 265f Back Squat 5x205 5x245 5x295 5x345 5x395 4 x 400m run, 30 second rest 1:36 1:34 1:42 1:46 I don't know why I can't get 265 lately; it's 10 pounds shy of my PR. Whatever, I'm sure I'll keep cracking on it and then suddenly it'll just jump up there. |
Re: I've got a Monster in my Pocket!!!
500m row
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 Bench Press 5x165 5x195 5x225 5x245 5x265 3 rounds 50 double unders 30 squats 20 toes to bar 7:49 Shoulder felt a little wonky on the jerks, so I left it alone when 295 didn't go on the first try. I should have gone for 305 last week, when it was jumping up. Bench felt strong. |
Re: I've got a Monster in my Pocket!!!
3 minute Air-dyne
2 x each: 20 inside lunges 15 glute-ham raises 15 GHD sit-ups 15 c2b kipping pull-ups 15 HSPU's 20 dislocates 5 rounds 500m row 20 ring dips 15 L-sit chin-ups 25:47 Rowing splits were ****! |
Re: I've got a Monster in my Pocket!!!
500m row
2 x 20 each: forearm to instep lunges hip extensions abmat sit-ups ring rows push-ups dislocates Hang Squat Snatch 5x95 3x115 1x135 1x155 1x165 1x175 185f 185f 185f Deadlift 5x255 5x305 5x355 5x405 455f 10 x 100m sprint, walk back and go After two games this morning, plus the snatches, my hammies were pretty spent when I went to the bar at 455. Should have got the first and third attempt on 185, bar was just out in front. |
Re: I've got a Monster in my Pocket!!!
500m row
2 x each: 20 lateral lunges 15 glute-ham raises 15 GHD sit-ups 15 ring rows 15 ring dips 20 dislocates 20 minute AMRAP 10 c2b pull-ups 20 walking lunges 30 sit-ups, anchored 10 rounds + 18 sit-ups Pretty pleased, almost constant movement. I only stopped a couple times on the sit-ups during the second ten minutes. Sit-up reps could have been faster; I need to push those more. |
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 dislocates Push Jerks 5x95 3x135 1x185 1x225 1x245 1x265 1x275 285f 285f 285f Press 5x130 5x140 5x150 5x160 170f Tabata Row (meters) 96-94-96-96-95-93-91-94=755/91 Should have had all three attempts at 285; I just kept getting the bar out in front. 170 seems to be the magic number where my shoulder quits on the press; I can get 165 for 5, but I can't get 170 for 1. |
Re: I've got a Monster in my Pocket!!!
500m row
2 x 20 each: forearm to instep lunges hip extensions abmat sit-ups ring rows push-ups dislocates Power Clean 5x95 3x135 1x185 1x225 1x245 1x255 265f 265f 265f Back Squat 5x205 5x255 5x305 5x355 5x405 5 rounds 50 double unders 15 HSPU's 9:40 I think 265 has gotten inside my head. 255 goes up without much trouble, but it all falls apart at 265. |
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