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-   -   Mac's getting filthy jacked! (https://board.crossfit.com/showthread.php?t=42868)

Mac Oneill 11-09-2010 02:18 PM

Re: Mac's getting filthy jacked!
 
[B]11-9-10[/B]
[B]Back Squat[/B] - 5@135#, 2@225#, 1@245#, 1@265#, 1@285#, 1@305#(Fail), [B]1@305#(PR)[/B], 1@305#

[B]WOD[/B]
3 Rounds for time:

Run 400m
15 - 95# Thrusters

[B]Time = 10:16[/B]

Good Mornings - 2x15@45#

Mac Oneill 11-10-2010 01:37 PM

Re: Mac's getting filthy jacked!
 
[B]11-10-10[/B]
[B]DE Press[/B] - 8x3@90#

[B]Strict Pull Ups[/B] - 4x5

[B]Bench Press[/B] - 12@135#, 10@155#, 10@155#

[B]Cable Row[/B] - 3x12@120

[B]Lat Pull Down[/B] - 3x12@140

Mac Oneill 11-12-2010 10:29 AM

Re: Mac's getting filthy jacked!
 
[B]11-11-10[/B]

[B]Push Jerk[/B] - 5@95#, 3@135#, 1@185#, 1@205#, 1@215#(Match PR), 2x1@225#(Fail)

[B]WOD[/B]
AMRAP in 10 Minutes:

5 - 95# OHS
20 - Double Unders

[B]Rounds = 7 + 5 OHS[/B]

[B]Tabata Push Ups (6 Rounds)[/B] - 13, 10, 8, 7, 6, 6

Mac Oneill 11-12-2010 10:31 AM

Re: Mac's getting filthy jacked!
 
[B]11-12-10[/B]

[B]DE Deadlift[/B] - 12x2@160#

[B]WOD[/B]
3 Rounds for time:

21 - 95# SDLHP
10 Burpees

[B]Time = 5:46[/B]

[B]Throwdowns[/B] - 2x25

Mac Oneill 11-16-2010 02:08 PM

Re: Mac's getting filthy jacked!
 
[B]11-16-10[/B]

[B]DE Push Press[/B] - 8x3@105#

[B]WOD[/B]
5 Rounds for time:

5 - HSPUs
10 - 24" Box Jumps
20 - Reverse Single Unders

[B]Time = 5:36[/B]

[B]Ring Row[/B] - 1x17, 1x10

Mac Oneill 11-17-2010 01:44 PM

Re: Mac's getting filthy jacked!
 
[B]11-17-10[/B]

Deadlift - 5@135#, 2@225#, 2@245#, 1@265#, 1@285#, 3x1@305#(Fail), 1@265#

Really disapointed, I had planned on coming in the gym and ripping 305 off the floor but it just didnt happen. I got it off the ground but I felt my form slipping so I set it back down. I'd rather not take the chance with DLs, it's not worth screwing my back up for a ****ty looking deadlift.

Mac Oneill 11-22-2010 01:36 PM

Re: Mac's getting filthy jacked!
 
[B]11-18-10[/B]

[B]DE Front Squat[/B] - 10x2@120#

[B]WOD[/B]
21-15-9 for time:

95# Power Snatch
Burpees

[B]Time = 9:10[/B]

Back Extension - 1x5@35#, 1x8@35#

Mac Oneill 11-22-2010 01:39 PM

Re: Mac's getting filthy jacked!
 
[B]11-19-10[/B]

[B]Press[/B] - 5@95#, 2@135#, 1@150#, 3x1@155#(Fail), 2x1@145#

[B]WOD[/B]
AMRAP in 10 Minutes:

5 - 135# Deadlifts
7 - Diamond Push Ups
9 - Pull Ups

[B]Rounds = 7 + 3 Pull Ups[/B]

Planks - 1x60s, 1x45s, 1x30s

Mac Oneill 11-24-2010 12:57 PM

Re: Mac's getting filthy jacked!
 
[B]11-23-10[/B]

[B]DE Push Press[/B] - 8x3@115#

[B]WOD[/B]
3 Rounds for time:

50 - Double Unders
10 - C2B Pull Ups
10 - Chest Clap Push Ups

[B]Time = 9:44[/B]
This could have very easily gone a lot fast, but my diet has been crap and by crap I mean I haven't been able to get much of any calories at all the past few days.

[B]Glute-Ham Bridge[/B] - 1x60s, 1x45s, 1x30s

Mac Oneill 11-24-2010 01:01 PM

Re: Mac's getting filthy jacked!
 
[B]11-14-10[/B]

[B]20 Minutes of Rope Climbing Work[/B]

[B]WOD[/B]
AMRAP in 20 Minutes:

10 - Cal Row
12 - Squats
10 - 95# Push Press

[B]Rounds = 10 + 7 Squats[/B]


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