Re: I've got a Monster in my Pocket!!!
 

Also, early workout was at 1:45pm.

5:45pm

2 x each:

20 forearm to instep lunges
10 back extensions
10 lying leg twists
10 toes to bar
10 push-ups

"Brenton"

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

12:53 (20# vest)

Woof! Would have liked to hit closer to 10; this WOD definitely does not favor short people. Shoulders were tired from early workout, which was also a chore. 135# overhead lunges are harder than you think; although, they actually got easier as I went.

Re: I've got a Monster in my Pocket!!!
 

light jump rope
some kip swings

a. "Double Helen"
1200m run
63 kettlebell swings, 24kg
36 pull-ups
800m run
42 kettlebell swings, 24kg
24 pull-ups
400m run
21 kettlebell swings, 24kg
12 pull-ups
followed immediately by:
b. 3 minutes to achieve max 1 rep shoulder to overhead

a. 25:24
b. 225#

Ouch!

Re: I've got a Monster in my Pocket!!!
 

light jump rope

2 x 10 each:

OHS
hip/back extensions
GHD sit-ups
kip swings
HSPU's

7 rounds
10 wall-ball
10 pull-ups

5:54

Re: I've got a Monster in my Pocket!!!
 

Nice time on "Hell-in." Looks like you are ready to pounce on Mid-Atlantic. I just threw in Event 6 (ABC) into my training for CF games 2010.

Good luck training man!

Re: I've got a Monster in my Pocket!!!
 

400m run

2 x 10 each:

sumo squat w/ rotation
hip extensions
GHD sit-ups
kipping pull-ups
ring dips

21-15-9

deadlifts, 225
OHS, 135

7:48

Ugh!! I haven't done enough heavy metcon lately. This combo started to hurt my lower back pretty early on. Haven't done any heavy OHS work in awhile either, aside for the overhead lunges the other day (which is a bit different in terms of ROM and recruitment).

Re: I've got a Monster in my Pocket!!!
 

500m row

2 x each:

20 forearm to instep lunges
10 hip/back extensions
10 GHD sit-ups
10 pull-ups
10 push-ups
10 dislocates

10 rounds

1 clean and jerk, 245#
5 pull-ups
10 push-ups
15 squats

13:45

Re: I've got a Monster in my Pocket!!!
 

Yesterday

1000m row
20 forearm to instep lunges
dislocates

4 rounds

1 min max push-ups
2 min max squats
3 min max double unders

push-ups

40-40-30-30=140

squats

75-75-65-63=278

double unders

150-129-150-129=558

Total=976 (PR)

Went with a nice comfortable pace on the push-ups and squats. The first time I did this WOD, I came storming out of the gate and ended up gassed when I got to the double unders.

Re: I've got a Monster in my Pocket!!!
 

Disappointing performance at the Hopper this year (14th). Experimented a little with a pure metcon focus during the weeks leading in, and I don't think I cared for the results. I also don't think I've recovered full strength in the pressing movements, and I still haven't fixed my wall-ball weakness (an area that hurt me last week). All areas which will be addressed in the next few months.

Back Squat

8x135
8x225
3x275
1x315
5x5x356.5

5 x max rep pull-ups, 3 minutes rest

34-27-24-22-21

8 x 100m sprint, every 2 minutes

Re: I've got a Monster in my Pocket!!!
 

1000m row

Burgener Warm-up, 7 reps each @ 45#

Snatch x 1

95-105-115-125-135-145-155-165-175-185-195f

3 rounds

50 double unders
30 sit-ups
20 box jumps, 24"

6:55

Re: I've got a Monster in my Pocket!!!
 

400m run

2x 10 each:

OHS
hip/back extensions
GHD sit-ups
pull-ups
push-ups

Bench Press

8x135
8x185
5x5x221.5

Tabata Burpees

10-9-8-7-6-6-6-6=58/6

500m row

1:34.5 (PR)