|
Re: I've got a Monster in my Pocket!!!
Snatch
3x95 3x115 1x135 1x145 1x155 1x165 175f 175f 1x175 1x185 1x195 Clean and Jerk 3x135 1x185 1x205 1x225 1x245 1x265 1x275 Front Squat 5x225 2x275 2x315 2x345 3x375 IRON SCAP Felt rough today. Overhead position in the snatch was bothering by bicep/shoulder on the right side. Sluggish on everything. |
Re: I've got a Monster in my Pocket!!!
Push Jerk
5x135 5x185 5x225 5x235 5x225 HBBS 8x135 5x225 5x315 5x375 5x405 5x385 5x365 Push Press 5x135 5x185 5x205 5x195 5x185 Bench Press 8x135 5x185 5x225 5x235 5x225 5x215 Press 5x135 5x165 5x175 5x167.5 5x160 SCAP RECOVERY Abdominal Circuit #1 - 20 reps each |
Re: I've got a Monster in my Pocket!!!
Below Knee Snatch
3x95 3x115 5x135 5x145 3x155 3x147.5 3x140 Snatch Deadlift 5x225 5x275 5x315 5x335 5x320 5x305 RDL 5x225 5x275 5x325 5x355 5x337.5 5x320 Muscle Snatch 5x95 5x115 5x125 5x120 5x115 Shrugs 3x8x285 Bent Row 3x8x245 Chin-ups 3x15 @ BW IRON SCAP |
Re: I've got a Monster in my Pocket!!!
Push Jerk
5x135 5x185 3x5x215 HBBS 8x135 5x225 5x315 3x5x365 Push Press 5x135 3x5x185 Bench Press 8x135 5x185 3x5x215 Press 5x135 3x5x160 SCAP RECOVERY Abdominal Circuit #3 |
Re: I've got a Monster in my Pocket!!!
Below Knee Clean
3x135 3x185 3x215 3x235 3x245 3x235 3x225 Clean Deadlift 5x225 5x285 5x335 5x365 5x347.5 5x330 RDL 5x225 3x5x320 Muscle Snatch 3x5x115 Shrugs 3x8x260 Bent Row 3x8x225 Chin-ups 3x12 @ BW IRON SCAP |
Re: I've got a Monster in my Pocket!!!
Snatch
3x95 3x115 1x135 1x155 1x165 1x175 185f 1x185 1x195 205f 205f 205f Clean and Jerk 3x135 1x185 1x205 1x225 1x245 1x265 Front Squat 5x225 2x315 2x355 2x385 IRON SCAP I've been sick most of the week, and I think it finally caught up to me, which is funny, because I feel better today than I have since last weekend. I may have also burned up a little too much CNS on the 3 Snatch attempts at 205 (plus the screaming when I failed). I was under all of them, but the bar was just a hair in front. I didn't have much quick left when I started the Clean and Jerks. I actually loaded 275, but as soon as I started to pull it I knew it wasn't happening. Front Squats felt pretty good though. NOTE: I think I can start skipping 165 when warming up the Snatch, and 205 when warming up the C&J. |
Re: I've got a Monster in my Pocket!!!
Push Jerk
5x135 5x185 5x225 5x245 5x255 5x242.5 5x230 HBBS 8x135 5x225 5x315 5x395 5x425 5x405 5x385 Push Press 5x135 5x185 5x205 5x215 5x205 5x195 Bench Press 8x135 5x185 5x225 5x245 5x235 5x225 Press 5x135 5x165 3x180 4x172.50 4x165 SCAP RECOVERY |
Re: I've got a Monster in my Pocket!!!
Below Knee Snatch
3x95 3x115 3x135 3x155 3x165 3x157.5 3x150 Snatch Deadlift 5x225 5x275 5x325 5x355 5x337.5 5x320 RDL 5x275 5x315 5x345 5x375 5x357.5 5x340 Muscle Snatch 5x95 5x115 5x125 5x135 5x130 5x125 IRON SCAP |
Re: I've got a Monster in my Pocket!!!
Push Jerk
5x135 5x185 3x5x230 HBBS 8x135 5x225 5x315 3x5x385 Push Press 5x135 3x5x195 Bench Press 8x135 5x185 3x5x225 Press 5x135 3x5x160 IRON SCAP Abdominal Circuit #4 |
Re: I've got a Monster in my Pocket!!!
Below Knee Clean
3x135 3x185 3x225 3x245 3x255 3x242.5 3x230 Clean Deadlift 5x225 5x315 5x355 5x385 5x367.5 5x350 RDL 5x275 3x5x340 Muscle Snatch 5x95 3x5x125 Shrugs 3x5x305 Bent Rows 3x8x265 |
Re: I've got a Monster in my Pocket!!!
Snatch
3x95 1x115 1x125 1x135 1x145 1x155 1x165 1x175 Clean and Jerk 3x135 1x185 1x205 1x225 1x245 IRON SCAP Kept it light today, and no front squats, since the holiday forced me to move my rest day to the middle of the week, instead of having it yesterday. |
Re: I've got a Monster in my Pocket!!!
Split Jerk
5x60kg 3x80kg 3x100kg 3x110kg 3x120kg 3x114kg 3x108kg HBBS 8x135 5x225 3x315 3x395 3x425 3x405 3x385 Push Press 5x135 3x185 3x205 3x215 3x205 3x195 Bench Press 8x135 3x185 3x225 3x245 3x235 3x225 Press 5x135 3x165 3x175 3x167.5 3x160 SCAP RECOVERY |
Re: I've got a Monster in my Pocket!!!
Clean
5x60kg 3x80kg 3x100kg 3x110kg 3x120kg 3x114kg 3x108kg Clean Pull 3x100kg 3x120kg 3x130kg 3x124kg 3x117kg Clean Deadlift 3x315 3x355 3x385 3x367.5 3x350 RDL 3x315 3x345 3x375 3x357.5 3x340 Bent Row 3x5x265 Weighted Chin-ups 3x8 w/ 20lb IRON SCAP Abdominal Circuit #6 |
Re: I've got a Monster in my Pocket!!!
Split Jerk
5x60kg 3x80kg 3x100kg 3x3x108kg HBBS 8x135 5x225 3x315 3x3x385 Push Press 5x135 3x3x195 Bench Press 8x135 3x185 3x3x225 Press 5x135 3x3x160 SCAP RECOVERY Abdominal Circuit #1 |
Re: I've got a Monster in my Pocket!!!
Snatch
5x40kg 3x50kg 3x60kg 3x70kg 3x75kg 3x72kg 3x68kg Snatch Pull 5x60kg 3x70kg 3x80kg 3x90kg 3x86kg 3x81kg Snatch Deadlift 3x275 3x325 3x355 3x337.5 3x320 RDL 5x275 3x3x340 Bent Row 3x5x245 Weighted Chin-ups 3x6 w/ 20lb IRON SCAP |
Re: I've got a Monster in my Pocket!!!
Snatch
3x40kg 3x50kg 1x60kg 1x70kg 1x75kg 1x80kg 1x85kg f90kg f90kg 1x90kg f95kg 1x80kg 1x80kg 1x80kg Clean and Jerk 3x60kg 2x80kg 1x100kg 1x110kg 1x115kg 1x120kg f125kg 1x125kg Power Jerk f130kg f113kg Stood up the Clean, then I started seeing the pretty stars Front Squat 5x225 2x315 2x335 2x355 IRON SCAP Emptied the tank about halfway through the workout. Trying to lose 8 pounds in the next 5 weeks; cut the pre-workout carbs a little too much. |
Re: I've got a Monster in my Pocket!!!
Jerk
5x60kg 3x80kg 3x100kg 3x115kg 2x125kg 3x119kg 3x113kg HBBS 8x135 5x225 3x315 3x405 3x445 3x425 3x405 Push Press 5x135 3x185 3x205 3x225 3x215 3x205 Bench Press 5x135 3x185 3x225 3x240 3x255 3x242.5 3x230 Press 5x135 3x155 3x170 3x180 3x172.5 3x165 Reverse Hyper 3x10x140 SCAP RECOVERY Abdominal Circuit #2 |
Re: I've got a Monster in my Pocket!!!
Cleans
5x60kg 3x80kg 3x100kg 3x115kg 3x125kg 3x119kg 3x113kg Clean Pulls 3x100kg 3x120kg 3x130kg 3x140kg 3x133kg 3x126kg Clean Deadlifts 3x140kg 3x170kg 3x185kg 3x176kg 3x167kg RDL 3x140kg 3x160kg 3x175kg 3x167kg 3x156kg Bent Row 3x5x125kg Weighted Chin-ups 3x10 w/20lb Reverse Hyper 3x10x140 IRON SCAP Abdominal Circuit #3 |
Re: I've got a Monster in my Pocket!!!
Push Jerk
5x60kg 3x80kg 3x100kg 3x3x113kg HBBS 8x135 5x225 3x315 3x3x405 Push Press 5x135 3x185 3x3x205 Bench Press 8x135 3x185 3x3x230 Press 5x135 3x3x165 Reverse Hyper 3x10x140 SCAP RECOVERY Abdominal Circuit #4 |
Re: I've got a Monster in my Pocket!!!
Snatch
5x40kg 3x50kg 3x60kg 3x70kg 3x75kg 3x80kg 3x76kg 3x72kg Snatch High Pull 5x60kg 3x80kg 3x90kg 3x95kg 3x92kg 3x86kg Snatch Deadlift 3x100kg 3x130kg 3x145kg 3x155kg 3x165kg 3x157kg 3x149kg Bent Row 3x5x113kg Weighted Chin-ups 3x8 w/ 20lb IRON SCAP Abdominal Circuit #5 Reverse Hyper 3x10x140 |
Re: I've got a Monster in my Pocket!!!
Snatch
5x40kg 3x50kg 1x60kg 1x70kg 1x80kg f85kg 1x85kg f90kg f90kg f80kg f80kg:censored: 3x1x80kg 5x1x60kg Clean and Jerk 5x60kg 3x80kg 1x100kg 1x110kg 1x120kg 1x125kg f130kg f130kg 1x120kg 1x110kg Front Squat 5x225 2x315 2x345 2x375 IRON SCAP Reverse Hyper 3x10x140 Seem to be having some technique issues with my Snatch this week. If I start focusing too much on pulling to the hip, I don't keep my weight back far enough. |
Re: I've got a Monster in my Pocket!!!
Push Jerk
5x60kg 3x80kg 3x100kg 3x110kg 3x120kg 3x125kg 3x119kg 3x113kg HBBS 8x135 5x225 3x315 3x375 3x425 3x465 3x442.5 3x420 Push Press 5x135 3x185 3x215 3x235 3x225 3x215 Bench 5x135 3x185 3x215 3x245 3x265 3x252.5 3x240 Press 5x135 3x155 3x170 F185 3x177.5 3x170 SCAP RECOVERY |
Re: I've got a Monster in my Pocket!!!
Cleans
5x60kg 3x80kg 3x100kg 3x120kg 3x130kg 3x124kg 3x113kg Clean Pulls 3x100kg 3x120kg 3x135kg 3x145kg 3x138kg 3x131kg Clean Deadlift 3x140kg 3x175kg 3x190kg 3x181kg 3x171kg RDL 3x140kg 3x165kg 3x180kg 3x171kg 3x162kg Bent Row 3x5x130kg Chin-ups 3x12 w/ 20lb IRON SCAP Reverse Hyper 3x10x190lb |
Re: I've got a Monster in my Pocket!!!
AM
Jerk 5x135 3x185 1x205 1x225 1x245 1x255 6x5x155 HBBS 8x135 5x225 10x4x310, E90 PM A1. Bench Press - 5x10x185, no rest A2. Strict Pull-ups - 5x12xBW, 2 min rest 10 x 300m row, 1 min rest 1:05.5 1:06.3 1:05.7 1:06.9 1:07.3 1:06.5 1:07.4 1:07.8 1:06.7 1:06.4 |
Re: I've got a Monster in my Pocket!!!
AM
Snatch 5x75 3x95 2x115 1x125 1x135 1x145 1x155 1x165 High Hang Snatch 6x5x105 Power Cleans 10x4x175, OTM PM 15 sets 30 sec alternating dumbbell snatch, 50# 15 sec rest 30 sec abmat sit-ups 15 sec rest SN 12-12-12-12-12-13-13-13-13-13-13-13-13-13-13=190/12 SU 16-17-17-17-17-17-16-16-16-16-15-16-15-16-15=242/15 Total=432/27 |
Re: I've got a Monster in my Pocket!!!
AM
Push Press 5x135 3x185 1x205 1x225 1x245 6x5x145 Front Squat 5x135 10x4x250, E90 PM A1. Dips - 5 x 10 reps, no rest A2. Chin-ups - 5 x 12 reps, 2 min rest 6 x 500 row, 90 sec rest 1:54.8 1:55.7 1:53.6 1:57.6 1:53.1 1:54.7 |
Re: I've got a Monster in my Pocket!!!
AM
Clean 5x135 3x185 1x205 1x225 1x245 1x255 Clean from Hip 6x5x155 Power Snatch 5x95 1-0x4x125, OTM PM 10 sets 30 sec russian KB swing, 24kg 15 sec rest 30 sec ring rows 15 sec rest 30 sec double unders 15 sec rest K 19-19-20-19-16-15-17-17-15-17=174 R 22-17-15-15-15-17-17-15-18-16=167 D 41-51-32-42-46-57-33-41-46-53=442 Total=783 |
Re: I've got a Monster in my Pocket!!!
AM
Jerk 5x135 3x185 1x205 1x225 1x245 1x255 6x5x165 HBBS 5x225 9x4x330, E90 PM Open Workout 14.5 21-18-15-12-9-6-3 Thrusters, 95/65 Bar Facing Burpees 17:21 Damn! My lactic endurance is ****, right now. |
Re: I've got a Monster in my Pocket!!!
AM
Snatch 5x95 3x115 1x125 1x135 1x145 1x155 1x165 1x175 Snatch from Hip 6x5x115 Power Clean 5x135 9x4x190, OTM PM 5 rounds 5 box jumps, 30" 10 deadlifts, 255# 50 double unders 9:20 |
Re: I've got a Monster in my Pocket!!!
AM
Push Press 5x135 3x185 1x205 1x225 1x245 6x5x155 Front Squat 5x185 9x4x265, E90 PM 20 minute AMRAP 10 t2b 10 HSPU 20 lateral lunges 9 rounds + 6 t2b |
Re: I've got a Monster in my Pocket!!!
AM
Clean 5x135 3x185 1x205 1x225 1x245 1x265 Clean from Hip 6x5x170 Power Snatch 5x95 9x4x135, OTM PM 6 sets 10 c2b kipping pull-ups 10 burpees 250m row 4 minute rest 1:43.37 1:38.27 1:35.30 1:36.12 1:40.23 1:43.50 |
Re: I've got a Monster in my Pocket!!!
30 Turkish Get-ups, NFT @ 28kg
"Annie" 50-40-30-20-10 double unders abmat sit-ups, unanchored 7:02 |
Re: I've got a Monster in my Pocket!!!
AM
Jerk 5x135 3x185 1x205 1x225 1x245 1x255 1x265 6x5x180 HBBS 5x225 3x315 8x4x350, E90 PM 3 sets, NFT 20 renegade rows, 50 10 reverse flyes, 20 3 sets 10 dumbbell presses, 50 20 sit-ups w/ twist 10 sets 30 sec Airdyne sprint (cal), 90 sec rest 20-19-17-16-16-16-17-18-19-16=174 |
Re: I've got a Monster in my Pocket!!!
AM
Snatch 5x95 3x115 1x135 1x145 1x155 1x165 1x175 Snatch from Hip 6x5x120 Power Clean 5x135 3x185 8x4x200, OTM 50 strict c2b pull-ups, NFT PM 15-13-11-9-7-5-3-1 dips 1-3-5-7-9-11-13-15 t2b 8:26 "Flight Simulator" 7:38 |
Re: I've got a Monster in my Pocket!!!
+50 strict c2b pull-ups, NFT @ AM
[QUOTE=Christopher G. Woods;1227298]AM Jerk 5x135 3x185 1x205 1x225 1x245 1x255 1x265 6x5x180 HBBS 5x225 3x315 8x4x350, E90 PM 3 sets, NFT 20 renegade rows, 50 10 reverse flyes, 20 3 sets 10 dumbbell presses, 50 20 sit-ups w/ twist 10 sets 30 sec Airdyne sprint (cal), 90 sec rest 20-19-17-16-16-16-17-18-19-16=174[/QUOTE] |
Re: I've got a Monster in my Pocket!!!
AM
Push Press 5x135 3x185 1x205 1x225 1x245 6x5x165 Front Squat 5x135 5x225 8x4x285, E90 50 c2b pull-ups, NFT PM 12 x row 1 min(meters), 30 sec rest 272 271 274 266 259 263 269 269 278 278 272 271 |
Re: I've got a Monster in my Pocket!!!
AM
Clean 5x135 3x185 1x205 1x225 1x245 1x265 Clean from Hip 6x5x180 Power Snatch 5x95 3x115 8x4x140, OTM PM 10 sets 30 sec OH lunge, 45 15 sec rest 30 sec push-ups 15 sec rest 30 sec abmat sit-ups 15 sec rest L 17-20-20-20-20-20-18-20-20-21=198 P 23-21-21-19-17-16-17-15-16-16=181 S 16-16-16-16-16-17-16-16-16-16=161 Total=540 |
Re: I've got a Monster in my Pocket!!!
Yesterday
Jerk 5x135 3x185 1x225 1x245 1x265 6x4x185 HBBS 5x185 5x275 10x3x360, E90 50 c2b pull-ups, NFT No PM workout; too exhausted from the MAAC. Today AM Snatch 5x95 3x115 1x135 1x155 1x165 1x175 1x185 Snatch from Hip 6x4x130 Power Clean 5x135 3x185 10x3x205, OTM 50 c2b pull-ups, NFT PM 30 min AMRAP 10 burpees 20 cal Spin bike 16 rounds + 3 burpees |
Re: I've got a Monster in my Pocket!!!
AM
6 x run "Rockville 400m", 2 minute rest 2:05.86 2:07.01 2:10.98 2:14.66 2:16.03 2:26.03 I'm qualifying this as "Rockville 400m", because I'm pretty sure it's more in the 450-500 range, plus there are two 90 degree turns, a hill, and a stop and turnaround at the end. I know I haven't done much running since fall, but I can't imagine that I've actually lost 20-30 seconds off of my split time, even with the adverse terrain. I'll have to get out to a track soon, to establish some frame of reference. PM 8 x 300m row, 1 minute rest 1:05.4 1:03.7 1:03.6 1:04.2 1:04.2 1:04.3 1:04.6 1:04.5 |
Re: I've got a Monster in my Pocket!!!
AM
Push Press 5x135 3x185 1x225 1x245 1x255 6x4x180 Front Squat 5x180 10x3x290, E90 PM 50 c2b pull-ups, NFT 20 minute AMRAP 3 ring dips 5 t2b 7 OHS, 75# 20 rounds + 8 reps Stomach's been bothering me all afternoon, felt a little weak, so I kept the metcon light and low rep to maintain flow. |
| All times are GMT -7. The time now is 06:29 AM. |
CrossFit is a registered trademark of CrossFit Inc.