Re: Mac's getting filthy jacked!
 

[B]09-09-09[/B]

[B]Randy[/B]

For Time:

75lb Power Snatch, 75 reps

[B]Time = 9:44[/B]

This time sucks! Looking back on it, I'm sure I could have done it much more efficiently. Next time I suppose.

Re: Mac's getting filthy jacked!
 

[B]09-10-09[/B]

[B]Warm Up[/B]
Jump Rope Practice
Rowing Practice

[B]WOD[/B]

21-15-9:

Squat 225lb (Subbed 165lb)
Ring dips

[B]Time = 8:29[/B]
My back was still real sore from Randy so I scaled this back a lot. I figured since 165lb was bodyweight it was a decent choice.

[B]Cash Out[/B]
L-Sit - 1x27seconds

Took a much needed ice bath when I got home.

Re: Mac's getting filthy jacked!
 

[B]09-11-09[/B]

Just hit arms in my basement after work...Push-ups, Curls, Push Press, etcetera.

Re: Mac's getting filthy jacked!
 

I dont know how to remove a post when I double post.

Re: Mac's getting filthy jacked!
 

[B]09-13-09[/B]

[B]Warm Up[/B](On the Rings)
Skin the Cat - 1x5
L-Pullups - 1x5
Knees to Elbows - 1x15
Dips - 1x10

[B]Skill Work[/B]
I've been working on Handstands a lot lately and I'm starting to get pretty good. I held one for like 30 seconds today.

[B]Hang Snatch[/B]
5@65lb, 5@75lb, 5@85lb, 3@95lb, 3@105lb, 2@115lb, 1@125

[B]DB Bench Press[/B]
12@65lb, 12@75lb

[B]Bench Press[/B]
3@155lb, 3@175, 3@195, 3@205, 3@210

[B]WOD[/B]
15 Muscle Ups for Time:

[B]Time = 3:57[/B]
(This needs to get faster if I want to beat my 8:30 30MU for time PR)

[B]Pistol Squats[/B]
10 Each Leg

[B]Incline DB Bench[/B]
8@45lb, 8@50lb, 8@60lb

[B]DB Row/ DB Pullovers(Superset)[/B]
3x8@45lb

[B]Hang Cleans[/B]
6@95lb, 6@95lb, 6@135lb

[B]Angled Chin ups[/B]
1x8, 1x8, 1x6

[B]Close Grip Bench[/B]
3@135lb, 3@145lb, 3@155lb, 3@165lb, 3@175lb

Re: Mac's getting filthy jacked!
 

[B]09-14-09[/B]

[B]Warm Up[/B]
Basketball

[B]Power Clean[/B]
3x5@135lb

[B]Shoulder Press[/B]
3@95lb, 3@115lb, 1@135lb(Fail), 1@135lb(Fail), 1@135lb(Fail), 1@135lb(Fail)
(WTF!!! Why is my press so weak!)

[B]HSPU[/B]
1x3
(I was going to do more HSPUs, but my shoulders were fried from failing on 135 so much)

[B]DB Shrugs[/B]
8@75lb, 8@80lb, 8@90lb, 8@95lb

[B]Shrugs[/B]
4x8@225lb

[B]21s (Front Raises/ Side Raises/ Lateral Raises)[/B]
3 Sets at 25lb

[B]Close Grip Bench[/B]
12@115lb, 8@125lb, 8@135lb

[B]Dips[/B]
1x12, 8@20lb, 6@25lb, 4@30lb

[B]DB Curls[/B]
6x8@30lb

[B]Straight Bar Curls[/B]
4x6@55lb

Re: Mac's getting filthy jacked!
 

[B]09-16-09[/B]

[B]Warm Up[/B]
Pull-ups - 3x10
Jump Rope Practice

[B]WOD[/B]
"Karen"

Complete the following for time:
150 Wallballs 20/15#

[B]Time = 10:37[/B]

I'll be the first to say how much Wallballs suck, but this workout was reckless!

Re: Mac's getting filthy jacked!
 

[B]09-17-09[/B]

[B]Warm Up[/B]
Jump Rope Practice

[B]WOD[/B]

Complete as many rounds as possible in 20 minutes:

20 Kettlebell swings 53/35#
15 Squats
10 Pullups

[B]8 Rounds + 20 Swings & 15 Squats[/B]

Re: Mac's getting filthy jacked!
 

[B]09-18-09[/B]

[B]Warm Up[/B]
Handstand Practice

[B]WOD[/B]

7 Rounds for time of:

7 Sumo deadlift high pulls 135/95lb (Subbed 115lb)
7 Box jumps 24"

[B]Time = 8:25[/B]

Re: Mac's getting filthy jacked!
 

[B]09-21-09[/B]

[B]Back Squat[/B]
5@135lb, 5@185lb, 2@225lb
(I'm still trying to get used to Low Bar Back Squats)

[B]WOD[/B]

4 Rounds:

25 KB Swings 53lb
15 Burpees

[B]Time = 8:32[/B]

I managed to tweak my back on this workout and it kills. Hopefully it feels better quick and I'll be up for FGB on Saturday.