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Re: I've got a Monster in my Pocket!!!
Wednesday
12 minute AMRAP 20 farmers lunge, 35# each hand 15 t2b 10 ring rows, feet elevated 5 rounds + 7 lunges Friday Power Snatch 3x95 1x135 1x145 1x155 1x165 1x175 1x185 195f 1x195 (PR) 205f 205f High Bar Back Squat 8x135 8x225 5x305 3x355 1x405 Weighted Chin-ups @ 45# 10-10-8 Reverse Hyper-extensions @ 160 3x10 Romanian Barbell Twist @ 25# 2x20 Barbell Rollout 2x20 Today 8 rounds 250m row 5 ring dips 11:04 5 minute rest 8 rounds 25 double unders 5 t2b 4:52 5 minute rest 8 rounds 250m row 10 push-ups 11:19 |
Re: I've got a Monster in my Pocket!!!
3 minute Air-dyne
sumo squat w/ rotation reverse lunge w/ twist dislocates Front Squat 10x45 5x135 3x225 1x315 1x365 1x385 1x405 (PR!) 5-4-3-2-1 clean and jerk, 205# muscle-ups 5:54 My muscle-ups are hurting. I need to cut some of this weight I picked up during the last cycle. |
Re: I've got a Monster in my Pocket!!!
Yesterday
8 rounds 30 second double unders 30 second rest 30 second sit-ups, anchored 30 second rest DU 54-56-58-54-46-60-61-59=448 SU 19-20-20-20-21-21-22-22=165 Total=613 3 x 1000m row, 3 min rest 3:43.7 3.56.9 3:57.6 Today Press 10x45 5x95 3x135 2x155 1x175 1x185 195f 195f Pendlay Row 8x135 5x185 5x205 5x225 5 rounds max closegrip bench press, 185# 30 second rest max unbroken BFK pull-ups 2 minute rest CG 17-12-6-7-6=48 PU 25-20-16-16-12=89 Total=137 Max pull-ups were a lot easier when I weighed 170. |
Re: I've got a Monster in my Pocket!!!
High Hang Snatch (no drop)
10x45 5x65 3x95 3x115 3x135 3x145 155f 3x155 Deadlift 5x135 5x225 5x315 5x405 5x465 21-15-9 burpees toes to bar 5:31 |
Re: I've got a Monster in my Pocket!!!
24 rounds
250m row 5 HSPU's (1-8) 5 ring dips (9-16) 10 push-ups (17-24) rest=work HSPU's 1:17 1:14 1:14 1:13 1:13 1:12 1:12 1:13 ring dips 1:14 1:12 1:13 1:12 1:12 1:14 1:11 1:10 push-ups 1:13 1:12 1:10 1:13 1:12 1:11 1:11 1:13 |
Re: I've got a Monster in my Pocket!!!
Squat Clean
10x45 5x95 3x135 2x185 2x205 2x225 2x245 2x265 2x275 285f 2x285 (PR!) Push Press 10x45 5x95 3x135 3x185 3x205 3x225 3x245 (PR!) 5 rounds 30 sec wall-ball 30 sec rest 30 sec kb swings, 24kg 30 sec rest WB 15-15-15-15-15=75 KB 17-18-17-17-17=86 Total=161 Today's theme: hitting previous 1 RM's for multiples! |
Re: I've got a Monster in my Pocket!!!
24 rounds
200m run 5 c2b kipping pull-ups (1-8) 10 ring rows, feet elevated (9-16) 20 sit-ups, anchored (17-24) rest=work c2b 1:02 55.15 56.27 53.22 54.63 57.27 55.04 53.38 ring rows 1:05 59.03 58.93 57.85 58.46 57.86 59.34 1:03 sit-ups 1:17 1:17 1:14 1:17 1:14 1:12 1:15 1:13 |
Re: I've got a Monster in my Pocket!!!
You're still a monster. What's your current BW? 405 Front Squat, nice!
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Re: I've got a Monster in my Pocket!!!
[QUOTE=Arturo Garcia;1031574]You're still a monster. What's your current BW? 405 Front Squat, nice![/QUOTE]
Thanks Arturo! I'm tipping in around 188-190 right now. I picked up about 10 pounds during this last strength cycle that I just came off; at the end, I was up to 193. I was already carrying a few extra pounds before, so I think I can cut back down around 180 by the Open. I'd actually like to get back down to 175 at some point. I might stay a little heavy until April. I want to compete in a USAPL meet at the end of March. With my current numbers I could pretty easily break 3 out of 4 (bench is a little higher than I can hit) state records in the 198 weight class. If I drop down to the 181 class, it's a whole other story; there are a couple guys in that weight class that are out of my league right now. |
Re: I've got a Monster in my Pocket!!!
20 minute AMRAP
50ft yoke carry, 375# 25 hip extensions 5 parrallette HSPU's 6 rounds + 4 HSPU's 1 ****ing rep shy of 7 rounds! I hate that ****! |
Re: I've got a Monster in my Pocket!!!
Hang Power Snatch
10x45 5x65 3x95 3x115 3x135 3x155 3x165 Overhead Squat 10x45 8x95 5x135 5x185 5x205 5x225 (PR) "Annie" 50-40-30-20-10 double unders sit-ups 6:37 Good lifts! Crappy time on Annie. |
Re: I've got a Monster in my Pocket!!!
24 rounds
250m row 6 push press, 135# (1-8) 8 bar dips (9-16) 10 push-ups (17-24) rest=work Push Press 1:19 1:15 1:13 1:12 1:13 1:12 1:11 1:12 Dips 1:16 1:13 1:15 1:13 1:15 1:14 1:13 1:13 Push-ups 1:10 1:09 1:08 1:09 1:07 1:06 1:06 1:07 |
Re: I've got a Monster in my Pocket!!!
Push Jerk
10x45 5x95 3x135 2x185 2x205 2x225 2x245 2x265 2x285 (PR) High Bar Back Squat 8x135 5x225 3x315 3x365 3x405 3x425 3x445 (PR) 10 sets, on the minute 3 TNG Power Cleans, 155# 7 HSPU's The Monday tradition continues, but I should have gone heavier on the cleans. |
Re: I've got a Monster in my Pocket!!!
Tabata Mash-up
c2b pull-ups double unders PU 10-10-10-8-8-6-6-6=64/6 DU 38-35-33-24-23-23-23-30=229/23 3 rounds 500m row 400m run 13:59 |
Re: I've got a Monster in my Pocket!!!
20 minute AMRAP
50ft yoke carry, 355# 50 sit-ups, anchored 50 squats 50 push-ups 3 rounds + 37 push-ups I should have pushed harder in the earlier rounds. |
Re: I've got a Monster in my Pocket!!!
Power Snatch
10x45 5x95 3x135 3x145 3x155 3x165 3x175 (PR) 3x185 (PR) Weighted Pull-ups 10xBW 5x25 5x45 5x55 5x65 5 sets 21 kb swings, 32kg 15 c2b pull-ups 2 minutes rest Grip went on second set of pull-ups. |
Re: I've got a Monster in my Pocket!!!
8 x 250m row, 90 second rest
50.6 51.9 50.8 52.1 52.3 51.9 52.7 53.1 2 mile run 17:22 Running sucks! |
Re: I've got a Monster in my Pocket!!!
20 minute AMRAP
5 c2b pull-ups 10 push-ups 15 squats 20 sit-ups, anchored 25 double unders 10 rounds + 10 push-ups |
Re: I've got a Monster in my Pocket!!!
Yesterday
1 rep Power Snatch, on the minute 95-105-115-125-135-145-155-165-175-185-195f Today Open Workout 12.1 7 min max burpees, 6" target 100 I need to lose weight! |
Re: I've got a Monster in my Pocket!!!
7:30am
16 x 125m row, 30 sec rest 26.2 27.3 26.5 26.2 27.4 28.6 28.4 28.5 28.4 28.2 28.4 28.2 28.0 27.7 28.2 27.7 4:30pm Power Cleans 10 x 3 reps OTM @ 165# Thrusters 6 x 5 reps @ 155# 20 x 40 yard sprint, every 30 seconds |
Re: I've got a Monster in my Pocket!!!
Chris-
Are you going solo or on a Team this year? |
Re: I've got a Monster in my Pocket!!!
[QUOTE=Sean Dunston;1038411]Chris-
Are you going solo or on a Team this year?[/QUOTE] Well, if I actually manage to qualify as an individual this year, I'll give it some consideration. I'm not sure if we're going to be able to field a team this year. We lost two of our top girls this year. Mary is pregnant, and we lost Erin (the girl who co-owns Annapolis with Ryan) to the new rule that prohibits affiliate owners from being on teams registered to other affiliates. |
Re: I've got a Monster in my Pocket!!!
Deadlift, resting only long enough to change plates
5x135 3x225 1x275 1x325 1x375 1x405 1x435 1x465 "Tabata Something Else" tabata pull-ups tabata push-ups tabata sit-ups tabata squats pull 8-8-8-8-8-8-8-8=64/8 push 10-10-10-10-10-10-10-10=80/10 sit 12-12-12-12-12-12-12-12=96/12 squat 14-14-14-14-14-14-14-14=112/14 total=352/44 Nowhere close to my old tabata totals, but a good baseline to work from. |
Re: I've got a Monster in my Pocket!!!
6 sets NFT
3 Bench Press, 225# 5 weighted chins, 25# 3 sets NFT 10 c2b kipping pull-ups 15 dips Going to do 12.2 tomorrow, so just a little low intensity upper body today. |
Re: I've got a Monster in my Pocket!!!
Open Workout 12.2
10 min AMRAP 30 snatches, 75# 30 snatches, 135# 30 snatches, 165# AMAP snatches, 210# 76 reps I really wanted to get the chance to try 210, but oh well. My backs been tweaky the last few days, so I'm just glad I didn't pull anything. |
Re: I've got a Monster in my Pocket!!!
12:30pm
Push Jerk 10x45 8x95 5x135 10 x 3 reps OTM @ 185# Press 10x45 8x95 6 x 5 reps @ 125# 8 rounds 30 second max toes to bar 30 second rest 30 second max double unders 30 second rest t2b 15-15-13-11-13-13-12-12=104 du 59-59-60-60-58-60-60-60=476 total=580 |
Re: I've got a Monster in my Pocket!!!
5:00pm
5k row 20:46.8 |
Re: I've got a Monster in my Pocket!!!
1:15pm
20 minute AMRAP bike 25 cal 20 sit-ups, anchored 15 push-ups 7 rounds + 7 cal |
Re: I've got a Monster in my Pocket!!!
5:30pm
"Mary" 20 minute AMRAP 15 pull-ups, COVP 10 pistols 5 HSPU's 10 rounds + 10 pull-ups Not my best, but not bad. Went at a relaxed pace and just tried to hold the two minute rounds. |
Re: I've got a Monster in my Pocket!!!
12:30pm
20 min AMRAP bike 20 cal 15 squats 10 bent over rows, 50# each hand 9 rounds + 10 cal |
Re: I've got a Monster in my Pocket!!!
4:30pm
Power Cleans 10x45 5x135 10 x 3 reps OTM @ 175# 8 rounds 250m row 15 push press, 35# dumbells 1 minute rest 1:18 1:17 1:16 1:17 1:18 1:16 1:15 1:16 |
Re: I've got a Monster in my Pocket!!!
[QUOTE=Christopher G. Woods;1040848]5:30pm
"Mary" 20 minute AMRAP 15 pull-ups, COVP 10 pistols 5 HSPU's 10 rounds + 10 pull-ups Not my best, but not bad. Went at a relaxed pace and just tried to hold the two minute rounds.[/QUOTE] Realized after I did it that this is actually a reverse "Mary". :shrug: |
Re: I've got a Monster in my Pocket!!!
Deadlifts
8x135 5x225 6 x 5 reps @ 325# 12 rounds 10 cal Air-dyne 30 second rest |
Re: I've got a Monster in my Pocket!!!
Open Workout 12.3
18 minute AMRAP 15 box jumps, 24" 12 push press, 115# 9 toes to bar 8 rounds + 7 box jumps Not terrible, but not great. A couple years ago I would have smoked this workout. On the bright side, I weighed in at 185# this morning. That's the lightest I've been since before the Juggernaut cycle. 10 pounds to go and I'm back at [URL="https://www.google.com/search?q=pocketmonster&sa=Google+Search&cof=L%3Ahttp%3A%2F%2Fwww.crossfit.com%2Fcf-assets%2Flogo-back03.gif%3BAH%3Aleft%3BS%3Ahttp%3A%2F%2Fwww.crossfit.com%3BAWFID%3A063114f873d94ac6%3B&domains=crossfit.com&sitesearch=crossfit.com"]pocketmonster[/URL](wfs) size. |
Re: I've got a Monster in my Pocket!!!
12:00pm
Squat Clean and Push Jerk 10 x 3 reps @ 195# Sprints 10 x 100m, walk back and go |
Re: I've got a Monster in my Pocket!!!
5:30pm
20 minute AMRAP 10 HSPU's 15 kettlebell swings, 24kg 50 double unders 7 rounds + 15 swings Double unders started to fall apart in the late rounds. |
Re: I've got a Monster in my Pocket!!!
12:30pm
20 minute AMRAP bike 25 cal 20 sit-ups, anchored 8 rounds + 8 cal |
Re: I've got a Monster in my Pocket!!!
4:30pm
12 x 250m row, 1 minute rest 53.0 52.6 52.0 54.4 52.9 53.7 53.1 54.1 53.6 52.9 52.4 53.1 |
Re: I've got a Monster in my Pocket!!!
1pm
Incline Dumbell Press 10x40's 10x50's 3x10x60's 1 Arm Dumbell Row, each side 10x40's 10x50's 3x10x60's 1 Leg Dumbell Romanian Deadlift, each leg 10x40's 10x50's 3x10x60's 30 sec plank 15 sec right arm up 30 sec plank 15 sec left arm up 30 sec plank 15 sec right leg up 30 sec plank 15 sec left leg up 30 sec plank Playing around with weights for accessory work. My plank position has gotten real weak. |
Re: I've got a Monster in my Pocket!!!
5:30pm
20 minute AMRAP 10 thrusters, 75# 10 pull-ups 12 rounds + 9 thrusters |
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