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Mac Oneill 08-17-2010 10:04 AM

Re: Mac's getting filthy jacked!

[B]Buy In[/B]
Two 115# Power Snatches every minute for 8 minutes.

For Time:

800m Run
20 - 135# Squat Cleans
15 - 135# Push Jerks

[B]Time = 11:39[/B]

You could break this workout up any way you please. I knocked out all the PJs within the first 3 or 4 SCs, finished up the cleans, then ended the workout with the 800m run.

[B]Cash Out[/B]
30 Toes to Bar

Mac Oneill 08-17-2010 03:30 PM

Re: Mac's getting filthy jacked!
[B]08-17-10 3:00pm[/B]

Pull ups - 1x8, 1x7, 1x5

Bent Over Rows - 12@95#, 10@115#, 8@125#

Lat Pull Down - 12@140, 10@150, 8@160

Cable Row - 20@100, 14@110, 10@120

Shrug/ DB Curls (Superset) - 1x12, 1x10, 1x8 @ 185/25, 30, 35

EZ Bar Curls - 3x10

K2E - 2x15

Cable Crunch - 2x20@130

Mac Oneill 08-18-2010 12:34 PM

Re: Mac's getting filthy jacked!

Pretty fried from yesterdays workouts.

[B]15 Minutes of Ring Dip Variations[/B]

Mac Oneill 08-19-2010 09:41 AM

Re: Mac's getting filthy jacked!

Kettlebell warm up

[B]Bent Over Rows [/B]
2x5@95#, 5@115#, 3x5@135#

6 Rounds for time:

5 - Burpees
15 - 20# Wall Balls

[B]Time = 7:54[/B]

I probably hate WBs more than anything, probably even more than rowing.

Mac Oneill 08-23-2010 12:31 PM

Re: Mac's getting filthy jacked!

Basketball warm up

Floorwipers - 2x8@135#

Barbell Rollout - 2x8

Deadlift - 5@135#, 5@185#, 5@205#, 5@225#, 5@245#

Thruster - 5@95#, 5@115#, 5@135#

Incline Bench Press - 20@95#, 3@135#, 3@155#, 3@165#

Tricep Pushdowns/ Tricep Extensions (Superset) - 4x15

Ring Work

L-Muscle Ups

Back Lever Work

Barbell Curls

Mac Oneill 08-23-2010 12:32 PM

Re: Mac's getting filthy jacked!

30 Ground to Overhead @ 100#

I didn't have a stop watch to time.

Mac Oneill 08-24-2010 08:14 PM

Re: Mac's getting filthy jacked!

Push Jerk - 2@135#, 2@155#, 2@175#, 1@195#, [B]1@200#(PR)[/B]

I was supposed to do doubles the whole time, but it killed my should to do the negative at 195 so I just said screw it for the rest of the sets. I'm positive I could have gone for a heavier PR mostly because I've never tested my max for this lift.

400m Run - 1:09

My 400m run needs to come down about 10 seconds, but I did have to change direction twice :rolleyes:.

4 Rounds for time:

10 - Unbroken Pull Ups
20 - Double Unders

Time = About 7:30

My DUs sucked.

Mac Oneill 08-25-2010 10:47 AM

Re: Mac's getting filthy jacked!

Barbell Turkish Get Up - 1@45# each arm, 1@65# each arm, 1@75# each arm

21 - 15 - 9:

115# Front Squat
115# Bent Over Row

[B]Time = 8:57[/B]

Bear Crawl 2x Front and Back
Crab Walk 2x Front and Back

Mac Oneill 08-26-2010 02:21 PM

Re: Mac's getting filthy jacked!

Power Snatch - 3x5@100#

Ring Dips - 3x10

Sit Ups - 3x15

Mac Oneill 08-27-2010 05:09 PM

Re: Mac's getting filthy jacked!

Front Squat - 5@135#, 5@155#, 5@175#

Diane (Scaled)

185# Deadlift

[B]Time = DNF[/B]

I quit out around the 16 minutes mark, couldn't finish the last set of HSPUs. Normally I would sit there until I finished em no matter how long it took, but the coaches just told me to call, and since I didn't even do 225 on the DL it wasn't THAT important. I still feel like a sally though... I'm really gonna start working on my DL in addition to hitting some HSPUs more often. My DL just seems pathetic and I think that's the reason all my other lifts are lacking. So I'm gonna try to hit a day of heavy DLs every week and hopefully my numbers will shoot up in all my lifts.

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