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Re: I've got a Monster in my Pocket!!!
Yesterday
Bench Press 5x135 5x185 5x205 5x225 Bent Over Row 5x135 5x185 5x205 5x225 "Annie" 50-40-30-20-10 double unders sit-ups, anchored 6:28 Just a little low impact recovery for today. My sit-ups are way too slow these days. Hopefully, that will improve as I shed weight. Today Open Workout 12.4 12 minute AMRAP 150 wall-ball 90 double unders 30 muscle-ups 246 reps I ****ing HATE wall-ball! Whoever came up with these things was obviously some 6'5" ******* son-of-a-*****. However, as bad as wall-balls are, doing 150 wall-balls three days after doing 129 thrusters is even worse. My legs are going to be so shot this week. |
Re: I've got a Monster in my Pocket!!!
High Hang Snatch
8x45 5x65 3x95 3x115 3x125 3x135 3x145 5 rounds 250m row 10 toes to bar 5 HSPU's 9:35 |
Re: I've got a Monster in my Pocket!!!
Power Cleans
10x45 5x115 3x165 9 x 2 reps @ 205# High Bar Back Squat 10x45 8x195 6x295 4 x 4 reps @ 365# Press 10x45 8x105 3 x 6 reps @ 155# Chin-ups 3 x 12 reps @ BW 12 x 40m sprint, on the minute Back in action. Open performance was a disappointment. Didn't expect to qualify as an individual, but I wanted to hit the top 100. We didn't have the personel for a team this year, with a couple of our girls taking the year off to have babies and Luke being a little banged up. I'm starting a Prilepin controlled program, with similar movement selection to the Juggernaut program I did before the Open. I think I might have some lingering patellar tendonitis in my quad from the Juggernaut. I'm a little disappointed in my results from that program. My squat and deadlift improved, and I got back some of my press that I'd lost. However, my snatch only went up 10# and I didn't see any improvement in my power clean and my bench press. I also gained some weight that I didn't want and feel like I got slower during the course of the program. Right now, my main goal is to get back to 175#. No performance goals, aside from not losing strength. |
Re: I've got a Monster in my Pocket!!!
1:30pm
30 minute AMRAP 25 cal bike 20 sit-ups, anchored 15 squats 10 push-ups 10 rounds + 25 cal 5:45pm 12 x 250m row, 1 minute rest 54.3 54.0 54.4 53.4 53.7 53.4 53.9 53.5 54.7 53.8 54.0 52.8 |
Re: I've got a Monster in my Pocket!!!
Single Leg Drives, 20" Box
5 x 6 reps, alternating legs 6 rounds 6 kettlebell swings, 32kg 8 push press, 115# 10 c2b pull-ups 3 minute rest 47.33 46.23 45.69 51.96(accidentally did 10 swings) 43.75 45.37 5-10-5 sprints, on the minute for 10 minutes |
Re: I've got a Monster in my Pocket!!!
Power Snatch
10x45 5x95 6 x 3 reps @ 145# Closegrip Bench 10x45 8x135 6x185 4 x 4 reps @ 235# Deadlift 8x225 5x315 3 x 6 reps @ 405# One Arm Dumbell Row 3 x 12 reps @ 75#, each arm Im going to add more assistance work to the strength days next week. Client showed up early, so I didn't have time for my sprints, but I might put in a long run tomorrow. |
Re: I've got a Monster in my Pocket!!!
Power Cleans
10x45 5x135 3x185 8 x 2 reps @ 225# High Bar Back Squat 10x45 8x185 5x295 5 x 3 reps @ 395# Press 10x45 8x85 6x125 3 x 5 reps @ 165# Weighted Chin-ups 3 x 10 reps @ 35# Weighted Dips 3 x 10 reps @ 45# Single Leg RDL 3 x 10 reps each leg @ 75# each hand (too heavy!) Shrugs 3 x 8 reps @ 145# each hand Russian Barbell Twists 3 x 10 reps each side @ 45# Plank Progression |
Re: I've got a Monster in my Pocket!!!
45 minute AMRAP
20 cal bike 15 sit-ups, anchored 10 push-ups 21 rounds + 8 cal |
Re: I've got a Monster in my Pocket!!!
Single Leg Drives
5 x 6 alternating reps, 24" box 5 rounds 12 burpees 15 c2b pull-ups 90 sec rest 46.48 49.84 48.16 51.14 1:01.76 5k row 22:34.7 |
Re: I've got a Monster in my Pocket!!!
Power Snatch
10x45 5x95 3x135 8x2x155 Closegrip Bench 10x45 8x135 5x185 5x3x250 Deadlifts 5x225 5x315 3x5x435 One Arm Dumbell Row, 75# 3x10 each arm Dumbell Press, 45# each hand 3x10 20" Step Up, 45# each hand 3x8 each leg Thumbs Up Lateral Raise, 20# each hand 3x10 Reverse Flies, 20# each hand 3x10 |
Re: I've got a Monster in my Pocket!!!
Power Cleans
10x45 5x135 3x185 8x2x235 High Bar Back Squat 10x45 5x225 4x315 5x3x415 Press 10x45 8x115 3x5x165 Weighted Chin-ups, 45# 10-8-8 :ranting2: Weighted Dips, 60# 10-9-10 Single Leg RDL, 65# each hand 3x10 each leg ****ing ****ed! Workout took me a little longer than planned, so I didn't have time for my core work. I was supposed to have a 5 o'clock intro, but the ****er no showed. Of course, by this time I've downed my post-workout and my metabolism has shifted gears. Hopefully, I'll have some time to catch up on the rest of my workout after my last appointment. |
Re: I've got a Monster in my Pocket!!!
Forgot to log Saturday's workout.
45 minute AMRAP bike 25 cal 20 sit-ups 15 squats 10 push-ups 15 rounds + 1 cal |
Re: I've got a Monster in my Pocket!!!
45 minute AMRAP
250m row 20 sit-ups, anchored 15 push-ups 10 ring rows 13 rounds + 72 meters |
Re: I've got a Monster in my Pocket!!!
Single Leg Drives, 26" Box
5 x 6 alternating reps 5 rounds 50 double unders 10 burpee pull-ups 2:30 rest 1:12 1:10 1:18 1:31 1:32 10 minute Air-dyne 124 cal |
Re: I've got a Monster in my Pocket!!!
Power Snatch
10x45 5x95 3x135 8x2x165 Closegrip Bench Press 10x45 6x145 4x205 5x3x265 Deadlift 5x135 5x245 5x355 3x5x465 One Arm Dumbell Row, 85# 3x10 each arm Had to roll out after this. Maili has an opening tonight. |
Re: I've got a Monster in my Pocket!!!
5 rounds
5 push press, 135# 10 c2b pull-ups 1 minute rest 30.89 26.43 27.58 26.65 25.86 Tried to row a 5k afterward; got about halfway through when my back started to tighten up. I think I'm still a little dehydrated from the weekend. I definitely haven't made up the lost sleep yet. |
Re: I've got a Monster in my Pocket!!!
45 minute AMRAP
bike 25 cal 20 sit-ups, anchored 15 squats 10 push-ups 16 rounds |
Re: I've got a Monster in my Pocket!!!
Power Cleans
5x135 3x185 7x2x240 High Bar Back Squat 7x235 5x330 3x3x415 :ranting2: 3x425 Single Leg RDL, 75# each hand 3x10 each leg Toes to Bar 3x15 ****! I got through the first three rounds of HBBS before I realized that I'd put 5's on the bar instead of 10's. Damn, that's ****ing annoying! Didn't have time for the sprints that I was supposed to do. I'll have to find a way to make that up tomorrow. |
Re: I've got a Monster in my Pocket!!!
You're really strong right now.
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Re: I've got a Monster in my Pocket!!!
Bench Press
6x145 5x210 4x245 4x3x275 Weighted Chin-ups 3x10x45 Bentover Row 3x10x135 Parrallette HSPU's 3x5 Farmers Carries 3x40ft, 195 each hand Reverse Flies 3x10x25 each hand 12 x 250m row, 1 minute rest 53.2 53.3 54.5 53.9 54.8 54.4 54.9 54.6 56.2 56.0 55.0 52.2 |
Re: I've got a Monster in my Pocket!!!
[QUOTE=Arturo Garcia;1055320]You're really strong right now.[/QUOTE]
Thanks, Arturo! My goal right now is to win "Occupy Strength" on June 16th, squat 500 at the event and get down under 180 in the process. |
Re: I've got a Monster in my Pocket!!!
45 minute AMRAP
bike 25 cal 20 sit-ups, anchored 15 squats 10 bent over dumbell rows, 50# each hand 5 parrallette push-ups, feet elevated 14 rounds + 15 cal |
Re: I've got a Monster in my Pocket!!!
Power Snatch
10x45 5x95 4x135 3x155 7x2x170 Deadlift 5x255 4x365 4x3x475 Weighted Step-ups, 20" box 3x8 each leg, 50# each hand 6 x 30 yard Prowler Sprints, 90# load |
Re: I've got a Monster in my Pocket!!!
Press
10x45 6x95 5x135 4x155 4x3x175 One Arm Dumbell Row, 90# 3x8 each arm Muscle-ups 3x5 Thumbs Up Lateral Raise, 20# 3x10 Dumbell Curls, 30# 3x10 each arm Houstons, 10# 2x10 each 8 rounds 250m row 10 burpees rest=work 1:20 1:18 1:17 1:19 1:19 1:19 1:20 1:19 |
Re: I've got a Monster in my Pocket!!!
Power Cleans
10x45 5x135 4x185 3x220 6x2x245 High Bar Back Squat 10x45 5x255 4x345 3x395 4x2x445 Single Leg RDL, 50# each hand 3x10 each leg Glute-ham Raise 3x10 8 x 30 yd Prowler Sprints, 90# load |
Re: I've got a Monster in my Pocket!!!
Yesterday
Bench Press 10x45 6x155 4x220 3x250 4x2x280 Weighted Chin-ups 3x8x5# Parrallette HSPU's 3x6 Bentover Rows 3x10x155 Reverse Flies 3x10x25 Farmers Carry, 40ft 3x215 each hand 6 x 500m row, 2 minute rest 1:54.2 1:50.1 1:47.2 1:49.2 1:53.9 1:53.5 Today 45 minute AMRAP 400m run 30 sit-ups, anchored 20 push-ups 10 pull-ups 10 rounds |
Re: I've got a Monster in my Pocket!!!
Power Snatch
10x45 5x95 4x135 3x155 6x2x175 Deadlift 5x275 3x385 1x435 4x2x490 Weighted Step-ups, 55# each hand 3x8 each leg 12 x 30 yd Prowler Sprint, 90# load |
Re: I've got a Monster in my Pocket!!!
Press
10x45 5x95 4x145 3x165 4x2x185 One Arm Dumbell Row 3x8x95 Houstons, 12# 2x10 each That's it for today. Short on time, and my hamstring is a little too lit up for conditioning work. |
Re: I've got a Monster in my Pocket!!!
Power Cleans
10x45 5x145 3x200 2x225 7x1x255 High Bar Back Squat 10x45 5x255 3x355 2x405 4x1x455 One Leg RDL, 60# each hand 3x8 12 x 30 yd Prowler Sprint, 90# load |
Re: I've got a Monster in my Pocket!!!
Bench Press
10x45 5x165 4x225 2x255 4x1x290 Weighted Chin-ups 8xBW 3x5x60 Bentover Rows 3x8x175 60 minutes later Row 16 x 30 sec sprint (meters), 30 sec rest 150 144 144 140 140 141 141 139 138 134 138 138 139 131 141 146 |
Re: I've got a Monster in my Pocket!!!
45 minute AMRAP
bike 25 cal 20 sit-ups, anchored 15 squats 10 push-ups 16 rounds + 4 cal |
Re: I've got a Monster in my Pocket!!!
Power Snatch
10x45 5x105 3x140 2x160 7x1x180 Deadlift 5x285 3x395 1x445 1x505 505f :ranting2: 505f :ranting2: Weighted Step-ups, 60# each hand 3x8 each leg ****! I can't believe I didn't get my 505's today. Oh well, some days you just don't have the juice, and I guess today was one of those days. It was weird though, because the first one went up without too much trouble, and the first rep attempt has typically been the hardest in this program. However, I couldn't even get the next two attempts off the ground. |
Re: I've got a Monster in my Pocket!!!
Press
10x45 6x105 4x145 2x165 4x1x190 One Arm Dumbell Row 3x8x100 each arm Ring Pull-ups 3x8 Dips 3x10 Reverse Flies 3x10x25 each hand 200m row, on the minute for 20 minutes |
Re: I've got a Monster in my Pocket!!!
High Bar Back Squat
8x145 8x195 3x5x245 12 minute AMRAP 30 double unders 20 hip extensions 10 toes to bar 7 rounds Gotta love deload week! First time using the new SR-1 rope. It took a minute to get used to the longer handle, but it is butter smooth. |
Re: I've got a Monster in my Pocket!!!
7 rounds
250m row 10 c2b pull-ups 5 HSPU's 3 minute rest 1:29 1:22 1:24 1:26 1:32 1:29 1:39 Had to break the lat set of pull-ups into two sets of five. It's the first time I've done pull-ups on the fat bars in a while, which may have had something to do with it. My gymnastic endurance is definitely down though. |
Re: I've got a Monster in my Pocket!!!
Bench Press
10x45 8x95 3x5x165 Chin-ups 3x8 Side Plank Rotational Fly, 15# 3x12 each side Deload week is boring, but it's almost over. |
Re: I've got a Monster in my Pocket!!!
9:30am
6 x Hill Street Sprint 30 minute spin bike 400 cal 5pm Power Cleans 10x45 5x95 3x135 2x185 1x225 1x235 1x245 1x255 1x265 275f 275f High Bar Back Squat 10x45 5x135 3x225 2x315 1x405 1x425 1x445 465f Good Mornings 3x15x135 Bentover Row 3x15x135 Dragon Leg Raise 3x15 2009 Games Workout 6 8 minute AMRAP 4 parrallette HSPU's 8 kettlebell swings, 32kg 12 GHD sit-ups 5 rounds + 4 HSPU's Would have liked to hit the heavy attempts on the Cleans and HBBS, but I was a little dehydrated. Might take a week to adjust to the extra conditioning. Tried to do some light Reverse Hypers after, but hips were so tight that 50# was too painful. |
Re: I've got a Monster in my Pocket!!!
20 minute AMRAP
20 sit-ups, anchored 15 wall-ball 10 c2b pull-ups 8 rounds Reverse Dumbell Flies, 25# each hand 3x15 |
Re: I've got a Monster in my Pocket!!!
10am
6 x Hill Sprint, walk back and go 30 min spin bike 395 cal Hill sprints felt easier today. 5pm 5 rounds 5 tire flips 10 sledge swings, right 10 sledge swings, left 8:03 12 minute AMRAP 50 double unders 10 ring rows 7 rounds + 30 double unders Double unders got hard after a few rounds. I definitely felt run down during my evening workout. I only got 6 hours of sleep last night and never got a chance to take a proper nap during the day. |
Re: I've got a Monster in my Pocket!!!
10am
6 x Hill Street sprint, walk back 30 minute spin bike 400 cal 4:30pm Power Snatch 10x45 3x95 2x115 1x135 1x145 1x155 1x165 1x175 1x185 195f Bench Press 10x45 8x135 3x185 2x225 1x245 1x265 1x275 1x285 1x295 Chin-ups 15-15-13 One Arm D. Row 3x15 each arm @ 70# 2008 Games Workout 2 5 rounds 5 deadlifts, 275# 10 burpees 4:34 Russian Barbell Twists 3x10 each side @ 25# A little sluggish on the lifts again today. I still haven't adjusted to the morning conditioning. My wrist was bothering me a little on the chin-ups, not sure what I did to it. 1:23 slower than my official score on Workout 2, but that wasn't right after all that lifting. All in all, not a bad day. |
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