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

Mac Oneill 12-15-2010 03:23 PM

Re: Mac's getting filthy jacked!
 
[B]12-15-10[/B]

[B]Front Squat[/B] - 5@95#, 3@135#, 2@155#, 1@175#, 1@195#, 1@210#, 1@225#, 1@240#(Fail)

[B]Bench Press[/B]- 5@185#, 5@205#, 5@215#

[B]Overhead Squat[/B] - 5@95#, 5@115#, 5@135#

[B]Cable Crunch/ K2E (Superset)[/B] - 3x15/15

Mac Oneill 12-20-2010 01:55 PM

Re: Mac's getting filthy jacked!
 
[B]12-16-10[/B]

[B]DE Deadlift[/B] - 10x2@180#

[B]WOD[/B]
15-12-9:

135# Squat Clean
Ring Dip

[B]Time = 9:53[/B]

[B]Toes to Bar[/B] - 2x10

Mac Oneill 12-20-2010 02:02 PM

Re: Mac's getting filthy jacked!
 
[B]12-17-10[/B]

[B]Press[/B] - 5@95#, 1@135#, 3x1@150#

[B]WOD[/B]
Lynne:

Max Rep Body weight Bench Press (185#)
Max Rep Pull ups

[B]Reps = 130[/B]
I got 52 on the Bench Press and 78 on the Pull ups. My bench was pretty strong but my pull ups were real weak. I goofed on the fourth set and only got 8. I spent to much time hanging on the bar trying to a get into a rhythm. :shrug:

Mac Oneill 12-20-2010 02:08 PM

Re: Mac's getting filthy jacked!
 
[B]12-20-10[/B]

[B]Neutral Grip T Bar Rows[/B] - 10@90#, 10@115#, 10@135#

[B]Barbell Rows[/B] - 10@135#, 2x8@155#

[B]DB Rows[/B] - 10@65#, 8@75#, 6#85#

[B]Lat Pull Down[/B] - 10@140#, 8@150#, 8@160#

[B]Cable Row[/B] - 15@120#, 12@130#, 10@140#

[B]DB Curls[/B] - 10@35#, 8@40#, 8@45#

[B]Barbell Curls[/B] - 10@45#, 2x10@55#, 10@65#

[B]Calf Raises[/B] - 20@45#, 2x15@100#

Mac Oneill 12-22-2010 01:45 PM

Re: Mac's getting filthy jacked!
 
[B]12-21-10[/B]

[B]DE Push Press[/B] - 8x3@125#

[B]WOD[/B]
On the minute for 8 minutes:

3 Weighted pullups (35#)
Max reps power snatch 50% BW for the remainder of the minute (95#)
*Score by PU weight in pounds x total number of PS

I totally goofed on this workout because I didn't understand. I thought it was done like Nicole, but actually you had to do 3 weighted pull ups every minute, so they begin to pile up on you if you don't finish them in the minute. I had to drop the weight to 25# just to finish the workout, and I was only able to make it to the power snatches twice. I'm going to have to try this one again soon.

Mac Oneill 12-22-2010 01:47 PM

Re: Mac's getting filthy jacked!
 
[B]12-22-10[/B]

[B]DE Deadlift[/B] - 10x2@195#

[B]WOD[/B]
AMRAP in 12 minutes:

8 - C2B pullups
8 - Ring dips
15 - Situps

[B]Rounds = 5 +4 Pull ups[/B]

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

Mac Oneill 12-28-2010 08:20 AM

Re: Mac's getting filthy jacked!
 
[B]12-27-10[/B]

[B]Back Squat[/B] - 5@135#, 3@225#, 1@255#, 1@285#, 1@305#, 1@315#(PR), [B]1@325#(PR)[/B]

I guess I can't talk crap about how I think Westside isn't working or me because I just set an easy 20# PR. I know for a fact I could have thrown another 10 maybe 20 pounds on, but we ran out of time to test our max. I had 20 minutes to find my max before we start the WOD. At least I know I have something in the tank for next time.

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

12 - 75# Thrusters
12 - Chest to Bar Pull Ups

[B]Time[/B] = 12:53
This workout sucked really bad. We were supposed to pick a weight for the thrusters that allowed us to keep moving without putting down the bar. The thrusters weren't even that bad though, it was the C2B that took everything out of me.

[B]Box Plank[/B] - 1x50s, 1x40s, 1x30s

Mac Oneill 12-30-2010 08:36 AM

Re: Mac's getting filthy jacked!
 
[B]12-28-10[/B]

[B]Ring Support Work - 10 Minutes[/B]

[B]WOD[/B]
Bear Complex
5x7 of:

Deadlift
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Increase weight after each completed complex

[B]Totals = 95#, 115#, 135#(Fail on rep 5), 135#(Fail on rep 4), 135#(Fail on rep 4)[/B]

I totally underestimated this workout. I thought I would at least complete 135. My forearms gassed out quickly and my legs were fried from the day before.

[B]Tuck Sit[/B] - 3x30s

Mac Oneill 12-30-2010 08:44 AM

Re: Mac's getting filthy jacked!
 
[B]12-29-10[/B]

[B]Press[/B] - 5@95#, 2@135#, 1@155#, [B]1@170#(PR)[/B], 2x1@175#(Fail)

I hit 170 and I was still pretty sore from the bear. 175 wouldn't get more than an inch or two off my shoulders, but 170 went up easier than 165 did a month and a half ago. I'm very happy with this lift.

[B]Seated DB Press[/B] - 8@50#, 8@60#, 5@65#

[B]Six Ways[/B] - 5@15#, 8@10#, 5@10#

[B]Bar Dips[/B] - 7x12@BW

Mac Oneill 01-03-2011 02:58 PM

Re: Mac's getting filthy jacked!
 
[B]12-31-10[/B]

[B]Deadlift[/B] - 5@135#, 3@225#, 1@275#, [B]1@315#(PR)[/B], 2x1@335#(Fail)

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

10 - Hand Release Push Ups
8 - Pistols (4L/4R)

[B]Time = 3:27[/B]


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