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Re: I've got a Monster in my Pocket!!!
High Hang Snatch
5x95 5x115 5x135 5x145 5x155 3x5x140 Snatch Pull 5x135 5x185 5x205 3x5x185 Bent Row 3x12x185 2k Row, 85% effort 7:38.2 |
Re: I've got a Monster in my Pocket!!!
AM
Push Jerk 5x135 5x185 5x205 5x225 5x240 3x5x220 HBBS 10x135 8x225 8x295 8x355 8x385 2x8x350 Press 8x95 8x125 8x145 8x155 2x8x140 |
Re: I've got a Monster in my Pocket!!!
PM
10 sets* 3 weighted pull-ups, 45# dumbbell between feet 5 strict pull-ups 7 kipping pull-ups 2 minute rest *set ends if you come off the bar 1-4= complete 5= 2 kipping 6= 5 strict 7= 4 kipping 8= 2 kipping 9= 2 kipping 10= 3 kipping 6 sets 15 push-ups 20 anchored sit-ups Airdyne 25 cal 2 min rest 1:37 1:54 2:05 2:04 2:01 1:55 |
Re: I've got a Monster in my Pocket!!!
High Hang Power Clean
5x135 5x185 5x205 5x215 3x5x195 Deficit SLDL 8x225 8x275 8x315 8x335 2x8x305 1 Arm Dumbbell Row 3x12x100 each arm 5 rounds 300m row 50 double unders 10 ring dips 11:57 |
Re: I've got a Monster in my Pocket!!!
Push Press
5x135 5x175 5x195 5x205 5x215 2x5x195 Front Squat 10x135 8x225 8x275 8x295 2x8x275 Bench Press 10x135 8x185 8x215 8x230 2x8x210 3 NFT 12 L-sit chin-ups 15 plate twists, 35# |
Re: I've got a Monster in my Pocket!!!
Yesterday AM
High Hang Power Snatch 5x95 5x115 5x135 5x155 5x165 3x5x150 Snatch Pull 5x135 5x195 5x215 3x5x195 Bent Row 3x12x195 Yesterday PM 20 minute AMRAP 300m row 12 burpees 250m run 5 rounds + 300m row Today 20 minute AMRAP Airdyne 25 cal 50 double unders 10 toes 2 bar 7 rounds + 10 cal |
Re: I've got a Monster in my Pocket!!!
AM
Push Jerk 5x135 5x185 5x215 5x235 5x255 3x5x230 HBBS 10x135 8x225 8x305 8x375 8x405 2x8x365 PM Press 10x95 8x135 8x155 7x165 :ranting2: 2x8x150 3 sets NFT 15 chin-ups 15 GHD sit-ups 10 minute Airdyne 175 cal |
Re: I've got a Monster in my Pocket!!!
AM
High Hang Power Clean 5x95 5x135 5x185 5x215 5x225 3x5x205 Deficit SLDL 8x225 8x275 8x325 8x355 2x8x320 1 Arm Dumbbell Row 3x12x115 |
Re: I've got a Monster in my Pocket!!!
PM
5 rounds 500m row 400m run 22:55 Too slow! My rows were all sub-2, which means my runs+transition were 2:30ish. Unacceptable! |
Re: I've got a Monster in my Pocket!!!
Push Press
5x135 5x185 5x215 5x230 3x5x210 Front Squat 8x135 8x225 8x285 8x315 2x8x285 Bench Press 8x135 8x185 8x225 8x245 2x8x225 |
Re: I've got a Monster in my Pocket!!!
AM
High Hang Power Snatch 5x95 5x125 5x145 5x165 4x5x150 Snatch Pull 5x135 5x185 5x215 5x225 3x5x205 Bent Row 3x12x205 |
Re: I've got a Monster in my Pocket!!!
PM
5 rounds 20 pull-ups 20 push-ups 20 sit-ups 20 squats 14:50 |
Re: I've got a Monster in my Pocket!!!
10am
20 minute AMRAP Spin 20 cal, Lv 4 15 anchored sit-ups 10 push-ups 8 rounds + 20 cal 2pm 20 sets, OTM 1 Power Clean, 135 3 Thrusters, 135 5 c2b kipping pull-ups |
Re: I've got a Monster in my Pocket!!!
5pm
8 sets 300m row 10 russian kb swings, 32kg 1 min rest 1:28 1:29 1:32 1:33 1:30 1:32 1:34 1:32 |
Re: I've got a Monster in my Pocket!!!
AM
30 minute Spin bike 414 kcal PM 5 rounds 5 deadlifts, 315 10 ring dips 12 t2b 9:45 |
Re: I've got a Monster in my Pocket!!!
1:30pm
20 minute AMRAP 10 dumbbell snatch, 70 10 wall-ball, 20 10 L-sit chin-ups 7 rounds + 2 snatch 5:30pm Trail Run-Short Course 25:16 |
Re: I've got a Monster in my Pocket!!!
2013 Mid Atlantic Hopper Challenge - Day 1
Workout 1 7 minute AMRAP 1 Hang Snatch, 155 3 OHS, 155 5 ring push-ups 11 rounds (10th) Workout 2 every 45 seconds 5 c2b pull-ups 1 strict press, bar from floor -press starts at choice of weight (I did 185) and increases in 10lb increments -tie breaker = max c2b pull-ups in time remaining after fail 195 + 19 pull-ups (4th) Workout 3 800m run 30 kb swings, 24kg 20 burpee over bar 10 power clean+2 alt lunges+shoulder to overhead, 185 9:11 (22nd) The score on my last workout is actually under petition. I was he last person in from the run, and it took me a few seconds to find my kettlebell, because it was shoved under the barrier between the event floor and the spectator area. Three seconds off my time would bump me up to tied for 20th in the workout and in sole possession of 10th overall (I'm currently in 11th). |
Re: I've got a Monster in my Pocket!!!
Yesterday
Push Jerk 4x135 4x185 4x205 4x225 3x4x205 HBBS 8x135 5x225 5x315 5x345 5x375 3x5x340 Chin-ups 3x12 Dips 3x15 3 sets 20 med ball twists max plank hold |
Re: I've got a Monster in my Pocket!!!
High Hang Snatch, Barski
3x95 3x115 3x135 3x145 3x155 3x3x140 Power Clean 5x135 5x185 5x205 5x225 3x5x205 Snatch Deadlift 5x185 5x225 5x255 5x275 5x295 5x315 Bent Row 3x10x205 |
Re: I've got a Monster in my Pocket!!!
Thursday
OHS 3x95 3x115 3x135 3x155 3x175 3x195 3x205 3x3x185 HBBS 8x135 5x225 5x315 3x5x340 Bench Press 10x135 10x155 10x175 10x185 2x10x170 Pull-ups 3x12xBW Angel Raises 3x12x25 4 sets 50 abmat sit-ups max hold side plank, alternating sides |
Re: I've got a Monster in my Pocket!!!
Yesterday
High Hang Clean, Barski 3x135 3x185 3x195 3x205 3x215 3x225 3x3x205 Power Snatch 5x95 5x115 5x135 5x145 5x155 3x5x140 Clean Deadlift 5x225 5x275 5x315 5x345 5x365 |
Re: I've got a Monster in my Pocket!!!
Jerk
5x135 4x185 4x205 4x225 4x240 3x4x220 HBBS 8x135 5x225 5x315 5x360 5x390 3x5x355 3 sets 12 chin-ups 15 dips There should have been a bunch of core work at the end of this, but I let myself get overbooked today. |
Re: I've got a Monster in my Pocket!!!
Push Press
10x95 10x135 10x155 10x165 10x157.5 10x150 HBBS 10x135 10x225 10x315 10x335 10x320 10x305 Bench Press 10x135 10x165 10x175 10x167.5 10x160 Press 10x95 10x125 10x135 10x130 10x125 IRON SCAP GHD Sit-ups 3x12 T2B 3x10 Plank w/ Abduction 3x10 each side |
Re: I've got a Monster in my Pocket!!!
Mid Hang Snatch
5x95 5x115 5x125 5x120 5x115 Snatch Deadlift 10x135 10x185 10x205 10x225 10x245 10x235 10x225 RDL 10x185 10x205 10x225 10x245 10x265 10x252.5 10x240 Trap Bar Shrugs 3x10 @ 225lb Bent Row 3x10 @ 185lb Chin-ups 3x10 @ BW SCAP RECOVERY Weighted Sit-ups 3x20 @ 45lb Top Side Half Moons 3x10 @ 12kg Started warming up at 1:15 (I'm getting old, so warm-up takes a good 20-30min); finished at 4:45. Definitely did too many sets on the Snatch Deads and RDLs; I just didn't expect to go so high. |
Re: I've got a Monster in my Pocket!!!
Yesterday
Push Press 10x95 10x125 3x10x150 HBBS 10x135 10x225 3x10x305 Bench Press 10x135 3x10x160 Press 10x95 13x10x125 Barbell Rollout 3x12 30lb Med Ball Twist 3x10 Plank w/ Leg Rotation 3x10 |
Re: I've got a Monster in my Pocket!!!
Friday
Mid Hang Clean 5x135 5x155 5x175 5x185 5x177.5 5x170 Clean Deadlift 10x185 10x235 10x275 10x295 10x282.5 10x270 RDL 10x135 3x10x240 Shrugs 3x10x205 Bent Row 3x10x170 Chin-ups 3x8@BW IRON SCAP V-ups 3x15 Hip Crossover 3x15 |
Re: I've got a Monster in my Pocket!!!
Snatch
5x95 1x115 1x135 1x155 2x1x165 5x1x170 3x1x165 Clean and Split Jerk 3x135 1x185 1x205 1x225 1x235 5x1x245 2x1x235 Front Squat 5x225 2x275 2x315 2x335 2x355 IRON SCAP |
Re: I've got a Monster in my Pocket!!!
Push Press
10x135 10x165 10x175 10x167.5 10x160 HBBS 10x135 10x225 10x325 10x355 10x337.5 10x320 Bench 10x135 10x175 10x185 10x177.5 10x170 Press 10x95 10x135 10x145 10x140 10x135 SCAP RECOVERY GHD Sit-ups 3x15 Lying Leg Raise 3x12 Plank w/ Arm Rotation 3x10 each side |
Re: I've got a Monster in my Pocket!!!
Yesterday
Mid Hang Snatch 5x95 5x125 5x135 5x130 5x125 Snatch Deadlift 10x185 10x225 10x245 10x265 10x252.5 10x240 RDL 10x225 10x265 10x285 10x272.5 10x260 Shrugs 3x10x245 Bent Rows 3x10x205 Chin-ups 3x12xBW IRON SCAP |
Re: I've got a Monster in my Pocket!!!
Push Press
10x135 3x10x160 HBBS 10x135 10x225 3x10x320 Bench 10x135 3x10x170 Press 10x95 3x10x135 IRON SCAP Strict T2B 3x12 Bicycles 3x15 |
Re: I've got a Monster in my Pocket!!!
Friday
Mid Hang Clean 5x135 5x185 5x205 5x195 5x185 Clean Deadlift 10x185 10x285 10x315 10x300 10x285 RDL 10x185 3x10x260 Shrugs 3x10x225 Bent Rows 3x10x185 Chin-ups 3x10xBW SCAP RECOVERY |
Re: I've got a Monster in my Pocket!!!
Yesterday
Snatch 3x95 1x115 1x135 1x155 1x165 1x175 1x185 195f 5x1x185 4x1x175 Clean and Jerk 3x135 1x185 1x205 1x225 1x235 1x245 1x255 5x1x265 4x1x255 Front Squat 5x225 2x275 2x315 2x345 2x365 IRON SCAP |
Re: I've got a Monster in my Pocket!!!
Push Press
10x135 3x10x160 HBBS 10x135 10x225 3x10x320 Bench 10x135 3x10x170 Press 10x95 3x10x135 SCAP RECOVERY Rollouts 3x15 Med Ball Twists 3x15 Bird Dog Flexion/Extension 3x10 each side |
Re: I've got a Monster in my Pocket!!!
Tuesday
Mid Hang Snatch 5x95 5x115 3x5x125 Snatch Deadlift 10x185 3x10x240 RDL 3x10x260 Shrugs 3x10x225 Bent Row 3x10x185 Chin-ups 3x10xBW IRON SCAP |
Re: I've got a Monster in my Pocket!!!
Wednesday
Push Press 3x135 3x10x152.5 HBBS 10x135 10x225 3x10x302.5 Bench 10x135 3x10x162.5 Press 10x95 3x10x130 SCAP RECOVERY Weighted Sit-ups 3x25 @ 45lb Bicycles 3x20 Flutter Kicks 3x50 |
Re: I've got a Monster in my Pocket!!!
Saturday
Snatch 3x95 1x115 1x135 1x145 8x1x155 3x1x145 Clean and Jerk 3x135 1x185 1x205 1x225 8x1x235 3x1x225 |
Re: I've got a Monster in my Pocket!!!
Push Jerk
5x135 5x185 5x205 5x215 5x205 5x195 HBBS 8x135 5x225 5x315 5x365 5x385 5x367.5 5x350 Bench Press 8x135 5x185 5x205 5x215 5x205 5x195 Press 5x135 5x155 5x165 5x155 5x145 SCAP RECOVERY GHD Sit-ups 3x15 Med Ball Twists 3x20 Oblique Crunches 3x25 each side |
Re: I've got a Monster in my Pocket!!!
Below Knee Snatch
3x95 3x115 3x135 3x145 3x140 3x135 Snatch Deadlift 8x185 5x225 5x275 5x295 5x315 5x300 5x285 RDL 8x225 5x275 5x315 5x335 5x320 5x305 Muscle Snatch 5x95 5x105 5x115 5x110 5x105 Shrugs 3x8x265 Bent Row 3x8x225 Chin-ups 3x12 @ BW IRON SCAP |
Re: I've got a Monster in my Pocket!!!
Push Jerk
5x135 3x5x195 HBBS 8x135 5x225 5x315 3x5x350 Push Press 5x135 3x5x180 Bench Press 8x135 3x5x195 Press 8x95 3x5x150 SCAP RECOVERY Lying Leg Raise 3x15 Anchored Sit-ups 3x30 Scissors 3x35 |
Re: I've got a Monster in my Pocket!!!
Below Knee Clean
3x135 3x185 3x205 3x225 3x215 3x205 Clean Deadlift 5x225 5x315 5x345 5x330 5x315 RDL 5x225 3x5x305 Muscle Snatch 5x5x105 Shrugs 3x8x240 Bent Row 3x8x205 Chin-ups 3x10 @ BW IRON SCAP Reverse Hyper 3x10x210 |
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