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Re: I've got a Monster in my Pocket!!!
Snatch Balance
5x95 5x115 5x125 5x135 5x145 5x140 2x5x135 Front Squat 10x135 10x205 10x245 10x270 10x260 10x245 60 minutes later 5 rounds 5 box jumps, 30" 10 OHS, 95lb 15 c2b kipping pull-ups 11:49 |
Re: I've got a Monster in my Pocket!!!
Yesterday
Clean from Hip 5x135 5x185 5x205 5x195 2x5x185 Clean Deadlift + Extension from Hip 10x135 10x185 10x225 10x245 10x235 10x225 No PM conditioning. I was supposed to do sprints in the park, then we had torential rain (should have checked the weather), and I didn't get home in time to Airdyne before evening obligations. Today 20 muscle-ups 30 burpees 40 toes 2 bar 50 wall-ball 14:29 |
Re: I've got a Monster in my Pocket!!!
Yesterday
Push Press+Power Jerk+Split Jerk 1x135 1x185 1x205 1x215 1x225 2x1x205 15-12-9-6-3 front squat, 185 bar facing burpees c2b pull-ups 13:01 60 minutes later 6 x Rockville Run, 1 min rest 2:10.03 2:10.80 2:13.59 2:20.43 2:19.11 2:23.07 Today From Hip: Snatch Extension+High Pull+Power Snatch 1x95 1x115 1x125 1x135 1x145 1x155 3x1x140 5 rounds 5 parrallatte HSPU's 10 deadlifts, 225 50 double unders 11:41 60 minutes later row 30 sec sprints (meters), 1 min rest *90-95% effort on first interval (very strong, but not all out) to set line; continue until unable to maintain 147 149 153 152 152 152 153 154 153 155 153 154 152 150 149 148 151 151 150 150 146 21 rounds is probably a little high for this workout, which indicates a poor effort on first round; I probably didn't warm myself back up enough. |
Re: I've got a Monster in my Pocket!!!
Snatch Balance + 2 OHS
1x95 1x115 1x135 1x145 1x155 1x165 1x160 1x155 1x150 50 c2b pull-ups 50 overhead lunges, 45# 50 toes 2 bar 50 wall-ball 14:47 60 minutes later 12 x 1 min row (meters), 30 sec rest 271 266 267 262 258 263 260 261 264 262 261 255 |
Re: I've got a Monster in my Pocket!!!
3 Position Barski Power Clean (Hip+Mid Thigh+Floor)
1x135 1x155 1x175 1x195 1x205 215f (lost grip coming down from Mid) 1x205 1x195 1x185 90 minutes later A1. 5x8 Bench Press @ 185#, 30 sec rest A2. 5x12 Chin-ups, rest as needed B1. 3x10 Elevated Ring Rows @ 31x1 B2. 3x10 WY Negatives @ 10# 4 hours later 50 tire flips 50 ghd sit-ups 50 hip extensions 100 frogleg sit-ups 16:30 |
Re: I've got a Monster in my Pocket!!!
Snatch Balance
5x75 3x95 3x115 3x135 3x155 3x165 3x175 3x185 3x3x170 HBBS, paused 5x225 5x315 5x360 4x5x325 45 minutes later A1. Bench Press 5x5x220 @ 20x1, 30 sec rest A2. 5x10 Pull-ups @ 3111, rest as needed B1. 3x20 Alternating Kettlebell Chainsaw Row @ 24kg, no rest B2. 3x12 Snow Angels @ 5lb, 1 min rest 30 min later 3x10yd shuttle run, 24 sets OTM |
Re: I've got a Monster in my Pocket!!!
TNG Power Cleans
5x135 3x165 3x185 3x195 3x205 3x215 3x225 3x235 3x3x215 Snatch High Pull 5x135 5x165 5x185 5x195 3x5x180 30 minutes later A1. Good Mornings - 5x10x165, 30 sec rest A2. Strict T2B - 5x10, 1-2 min rest B1. Barbell Shrugs - 3x10x225 @ 11x2, no rest B2. WY Negatives - 3x12x5 30 minutes later Row 8 x 1 min (meters), 2 min rest 287 296 299 290 291 290 291 277 |
Re: I've got a Monster in my Pocket!!!
Snatch Balance
5x95 3x115 3x135 3x155 3x3x170 HBBS, paused 5x225 5x275 3x5x325 90 minutes later A1. Press- 5x5x145, 30 sec rest A2. Bent Row- 5x10x185 @ x131, rest as needed B1. Chin-ups - 3x10, no rest B2. ATYT - 3x10x5, 1 min rest |
Re: I've got a Monster in my Pocket!!!
Yesterday
TNG Power Cleans 5x135 3x185 3x3x215 Snatch High Pull 5x135 3x5x185 90 minutes later A1. SLDL - 5x10x225 @ 3211, 30 sec rest A2. Abmat Sit-ups - 5x30, 1 min rest B1. Alternating Dumbbell Curls - 3x20x25, no rest B2. Reverse Fly - 3x10x15 @ x121, 30 sec rest |
Re: I've got a Monster in my Pocket!!!
Last week
Monday AM Power Jerk 5x95 5x125 12x5x145, OTM Front Squat 10x135 6x10x210, E3M Back Rack Lunge 5x10x155 PM A1. Bench Press - 5x10x155, 3 sec rest A2. Pull-ups - 5 x max reps (15-12-9-8-7), 2 min rest Kettlebell Clean and Press 5x10 each arm @ 24kg Tuesday AM Mid Hang Power Clean 10x95 10x135 10x155 10x165 10x175 2x10x160 Deadlift 10x225 10x315 10x345 2x10x315 Bent Row 5x10x165 PM Row 12 x 30 sec sprint, 1 min rest Thursday Power Jerk 5x95 3x125 12x3x145, OTM Front Squat 10x135 3x10x210, E3M Back Rack Lunges 3x10x155 PM A1. Bench Press - 3x10x155, 30 sec rest A2. Pull-ups - 3x11, 2 min rest Kettlebell Clean and Press 3x10 each arm @ 24kg "Flight Simulator" 7:54 Friday AM Mid Hang Power Clean 10x95 10x135 3x10x160 Deadlift 10x225 3x10x315 Bent Row 3x10x165 PM Row 16 x 1 min, 30 sec rest Saturday 10 sets: 30 sec 24kg waiter's lunge (L-odd, R-even) 15 sec rest 30 sec push-ups 15 sec rest 30 sec sit-ups 15 sec rest Some metcon detail lost, due to forum database crash. |
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