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

Mac Oneill 08-29-2010 07:43 PM

Re: Mac's getting filthy jacked!
 
[B]08-28-10[/B]

Ring Dips

Back Lever work

Barbell Curls

Mac Oneill 08-29-2010 07:45 PM

Re: Mac's getting filthy jacked!
 
[B]08-29-10[/B]
21-18-15-12-9-6-3:

75# Sumo Deadlift High Pull
75# Push Jerk

[B]Time = 16:30ish[/B]

Mac Oneill 09-07-2010 06:56 PM

Re: Mac's getting filthy jacked!
 
[B]08-31-10[/B]

Back Squat - 5@135#, 5@185#, 5@225#, 5@255#(I guess these wern't low enough), 3@245#

Deadlift - 5@135#, 5@185#, 5@225#, 5@255#(This was pretty much 5 singles, so I won't count it)

Bench Press - 5@135, 5@185, 5@195

BB Shrugs/ DB Curls(Superset) - 4x6@225#/45#

Mac Oneill 09-07-2010 07:06 PM

Re: Mac's getting filthy jacked!
 
[B]09-07-10[/B]

I've been sick for a week with bronchitis and a fever of 103.

Back Squat - 3@200, 3@215, [B]5@235 PR[/B]

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

3 - 135# Thrusters
5 - Pull ups
10 - Push ups
15 - Squats

[B]Time = 10:05[/B]

V-Ups - 25

Mac Oneill 09-08-2010 08:58 AM

Re: Mac's getting filthy jacked!
 
[B]09-08-10[/B]
Lynne:

Bodyweight Bench Press Max Reps - 175#
Pull ups Max Reps

[B]Total = 90[/B]

BP - 8, 8, 6, 7, 6
PU - 15, 10, 10, 10, 10

This was my worst Lynne ever partially because I didn't have a spot for the BP, but mostly because I am my weakest in regard to my strength/bodyweight ratio from taking so much time off. I'm also still feeling pretty out of it from being sick last week. I can't wait to start feeling normal.

Mac Oneill 09-09-2010 06:40 PM

Re: Mac's getting filthy jacked!
 
[B]09-09-10[/B]

Push Press - 3@115#, 3@135#, [B]5@155#(PR just because it's an untested lift)[/B]

[B]WOD[/B]
Grace

30 - 135# Clean & Jerks for time

[B]Time = 5:01[/B]

3 Minute Hollow Rock/Superman Circuit

Mac Oneill 09-10-2010 11:33 AM

Re: Mac's getting filthy jacked!
 
[B]09-10-10[/B]

Front Squat - 3@140#, 3@160#, [B]6@185#(PR for 5RM)[/B]

[B]WOD[/B]
For Time:

50 Squats
40 Pull ups
30 True Push ups (Hand Release)
20 Toes to Bar
400m Run

[B]Time = 8:41[/B]

Glute Ham Bridge - 1x60s, 1x45s, 1x30s

Mac Oneill 09-15-2010 10:06 AM

Re: Mac's getting filthy jacked!
 
[B]09-14-10[/B]

[B]1:30pm[/B]
30 minutes of basketball

Back Squat - 5@135#, 5@190#, 3@225#, 3@250# (Matched previous 3RM. I probably should have gone heavier, or went for more reps.)

Bench Press - 10@135#, 3@165#, 3@175#, 3@185#, 3@195#, 3@205#, 3@215#, 2 of 3@225#

Lat Pulldown - 8@150#, 3@160#, 3@170#, 3@160#


[B]6:15pm[/B]
Deadlift - 5@135#, 5@185#, 3@215#, [B]3@260# (PR)[/B]

[B]WOD[/B]
Double alternating Tabata-8 rounds:

Box jump 24in (no step up)
Push press 95/65#

[B]Total Reps = 150[/B]

Max Chin-up Hang = 1x45s

Mac Oneill 09-15-2010 10:13 AM

Re: Mac's getting filthy jacked!
 
[B]09-15-10[/B]
Weighted Chin up - 5x3@25#

Barbell Row - 20@95#, 12@115#, 8@135#

Lat Pulldown/Cable Row (Superset) - 3x8/10@140#/120#

DB Row - 8@65#, 8@60#, 8@55#

Barbell Shrug/ DB Curls (Superset) - 3x8@225#/35#

Barbell Curls - 3x5@50#

Jay Rhodes 09-15-2010 12:28 PM

Re: Mac's getting filthy jacked!
 
Way to come off sickness and PR in the squat, thats awesome. :highfive:
103 is rough!!

haha, and I love the pic.


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