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Re: I've got a Monster in my Pocket!!!
AM
Push Press 5x135 3x185 3x205 3x225 3x245 3x3x225 Front Squat 8x135 5x225 3x285 3x315 3x345 3x375 3x3x340 Press 8x95 5x135 5x155 5x170 5x185 3x5x170 |
Re: I've got a Monster in my Pocket!!!
PM
20 minute AMRAP 10 c2b pull-ups Airdyne 20 cal 30 anchored sit-ups 7 rounds |
Re: I've got a Monster in my Pocket!!!
AM
Jerk 5x135 2x185 2x205 2x225 2x245 2x265 3x2x240 HBBS 8x135 5x225 3x315 3x355 3x395 3x435 3x3x395 Bench Press 8x135 5x185 5x205 5x225 3x5x205 |
Re: I've got a Monster in my Pocket!!!
PM
10 rounds 10 c2b pull-ups 10 push-ups 11:38 |
Re: I've got a Monster in my Pocket!!!
AM
Power Clean 5x135 3x185 3x205 3x225 3x245 3x3x225 SLDL 5x225 5x285 5x315 3x5x285 Bent Row 5x135 5x185 5x205 5x225 3x5x205 |
Re: I've got a Monster in my Pocket!!!
PM
row 15 x 30 sec sprint(meters), 1 min rest 156 158 160 159 156 157 155 155 155 154 150 153 152 153 153 |
Re: I've got a Monster in my Pocket!!!
AM
5 sets NFT 8 band resisted pull-ups, 2 red 10 dips 3 sets, 35# each hand 10 dumbbell pullovers 10 dumbbell curls rest as needed 3 sets 15 GHD sit-ups 10 glute-ham raises rest as needed |
Re: I've got a Monster in my Pocket!!!
PM
20 minute AMRAP Airdyne 10 cal 30 frogleg sit-ups 50 double unders 8 rounds |
Re: I've got a Monster in my Pocket!!!
AM
Push Press 5x135 2x185 2x205 2x225 2x245 3x2x225 Front Squat 8x135 5x225 3x285 1x315 1x345 1x375 3x1x340 Press 8x95 5x135 3x155 3x170 3x185 3x3x170 |
Re: I've got a Monster in my Pocket!!!
PM
10 minute "Cindy", 45# vest 6 rounds + 5 pull-ups |
Re: I've got a Monster in my Pocket!!!
Power Snatch
5x65 3x95 3x115 3x135 3x145 3x155 3x3x140 1 Arm Dumbbell Snatch 10x80 10x100 10x110 3x10x100 8 sets 3 deadlifts, 315# 250m row 1 minute rest 1:06 1:06 1:06 1:05 1:07 1:08 1:11 1:06 |
Re: I've got a Monster in my Pocket!!!
Push Jerk
5x135 2x195 2x215 2x235 2x255 2x275 3x2x250 HBBS 8x135 5x225 3x315 3x365 3x415 3x455 3x3x410 Bench Press 8x135 5x195 5x215 5x235 3x5x215 |
Re: I've got a Monster in my Pocket!!!
AM
Power Cleans 5x135 3x195 3x215 3x235 3x255 3x3x235 SLDL 5x225 5x275 5x315 5x335 3x5x305 Bent Row 8x135 5x195 5x215 5x235 3x5x215 |
Re: I've got a Monster in my Pocket!!!
Tuesday PM, I rowed 12 x 250m row. I misplaced the paper with my times on it, but they weren't good. I was only sub 50 on the first 2 or 3, then it was 51-54 the rest of the way. Felt fried, so I took Wednesday as an extra rest day.
AM Push Press 5x135 2x195 2x215 2x235 2x255 3x2x230 Front Squat 8x135 5x225 3x275 1x315 1x355 1x395 3x1x360 Press 8x95 5x135 3x155 3x175 3x190 3x3x175 PM 20 minute AMRAP 7 c2b pull-ups 21 anchored sit-ups 63 double unders 9 rounds |
Re: I've got a Monster in my Pocket!!!
Power Snatch
5x65 3x95 3x115 3x135 3x155 3x165 3x3x150 1 Arm Dumbbell Row 10x85 10x95 10x115 4x10x105 No conditioning today; continuing with the mini-deload week. |
Re: I've got a Monster in my Pocket!!!
AM
Jerk 5x135 2x185 2x205 2x225 2x245 2x265 2x285 3x2x260 HBBS 8x135 5x225 3x315 3x395 3x435 3x475 3x3x430 Bench 8x135 5x185 5x205 5x225 5x245 3x5x225 PM 8 sets 12 c2b pull-ups Airdyne 10 cal 2:30 rest 45.85 40.22 40.86 37.30 37.83 41.98 40.51 33.36 |
Re: I've got a Monster in my Pocket!!!
Power Cleans
5x135 3x185 3x205 3x225 3x245 3x265 3x3x240 SLDL 5x225 5x275 5x325 5x355 3x5x325 Bent Row 8x135 5x185 5x205 5x225 5x245 3x5x225 |
Re: I've got a Monster in my Pocket!!!
20 minute AMRAP
250m row 25 double unders 15 t2b 15 push-ups 6 rounds |
Re: I've got a Monster in my Pocket!!!
AM
Push Press 5x135 2x185 2x205 2x225 2x245 2x265 3x2x240 Front Squat 8x135 5x225 3x275 1x335 1x375 1x415 3x1x375 Press 8x95 5x135 3x160 3x180 3x195 3x3x180 PM 5 rounds 15 frogleg sit-ups 12 c2b pull-ups 10 ball slams, 30# 7:44 |
Re: I've got a Monster in my Pocket!!!
Power Snatch
5x65 3x95 3x115 3x135 3x155 3x165 3x175 3x160 Glute-ham Raise 3x10 Dumbbell Curl 3x12x35 |
Re: I've got a Monster in my Pocket!!!
AM
Push Jerk 5x135 1x185 1x205 1x225 1x245 1x265 1x285 3x1x260 HBBS 8x135 5x225 3x315 1x395 1x435 1x475 3x1x435 Bench Press 8x135 5x185 3x205 3x225 3x245 3x3x225 PM 15 minute AMRAP 5 L-sit chin-ups Airdyne 10 cal 13 rounds + 5 chins |
Re: I've got a Monster in my Pocket!!!
Wednesday
AM 5 sets 5 hang squat cleans, 135# 10 kb swings, 24kg 250m row 3 min rest 1:53 (issue with rower strap) 1:35 1:47 1:43 1:46 PM 10 sets 3 muscle-ups 21 double unders 1 minute rest 36.54 32.80 29.87 29.01 35.80 29.53 29.57 28.33 30.60 28.74 Friday Snatch Balance 5x65 3x95 3x115 3x135 3x155 3x175 3x185 3x3x170 Deadlift 8x135 5x225 5x315 5x365 5x405 3x3x365 Yesterday AM Push Jerk 5x135 1x155 1x175 1x195 1x215 1x235 1x255 1x275 1x295 3x1x270 HBBS 8x135 5x225 3x315 1x365 1x415 1x465 1x495 3x1x450 PM "Lynne" 5 sets max rep Bench Press, 185# max rep Pull-ups rest as needed B 17-14-12-11-11 P 25-22-22-20-15 Total=169 |
Re: I've got a Monster in my Pocket!!!
Yesterday
AM 10 sets 3 power cleans, 185# 250m row 1:07 1:06 1:14 1:12 1:13 1:15 1:14 1:14 1:19 1:17 PM 20 minute AMRAP 10 ring rows, feet elevated 15 hip extensions 20 frogleg sit-ups 12 rounds |
Re: I've got a Monster in my Pocket!!!
Last Monday, I hit a PR of 515# on the HBBS and missed a PR attempt of 305# on the Push Jerk. I took the rest of the week off to recover from the pounding that I've been putting on my body for the past 12 weeks. Back in the gym today, I'm rebooting the Matrix Wave program for HBBS, Push Jerk, Cleans, Deadlifts, Front Squat, Snatch Balance, Snatch and Snatch Dead. I'll probably only do two waves, skipping the 1's wave at the end. I'm repeating the weights for the Jerk, since I failed the final week.
Push Jerk 5x135 3x185 3x205 3x225 3x245 3x3x225 HBBS 8x135 5x225 5x315 5x365 5x405 3x5x365 Bird Dog Twist 3x10 each side 45# Weighted Sit-ups 3x15 |
Re: I've got a Monster in my Pocket!!!
PM
5 sets NFT 10 weighted dips, 45# 15 c2b pull-ups 2 minute rest 10 x 30yd Prowler Sprint OTM, 90# |
Re: I've got a Monster in my Pocket!!!
AM
Cleans 5x135 3x185 3x205 3x225 3x245 3x3x225 Clean Deadlift (w/ straps) 5x225 5x315 5x365 5x405 3x5x365 |
Re: I've got a Monster in my Pocket!!!
Yesterday PM
8 rounds 6 kb swings, 32kg 250m row 1 minute rest 1:13 1:11 1:12 1:12 1:15 1:17 1:16 1:16 |
Re: I've got a Monster in my Pocket!!!
Snatch Balance
3x95 3x115 3x135 3x155 3x165 3x3x150 Front Squat 5x135 5x225 5x275 5x305 3x5x275 20 minutes OTM odd : 3 muscle-ups even : 50 double unders |
Re: I've got a Monster in my Pocket!!!
AM
Snatch 5x65 3x95 3x115 3x135 3x145 3x155 3x3x140 Snatch Deadlift 5x135 5x185 5x225 5x245 3x5x225 |
Re: I've got a Monster in my Pocket!!!
Yesterday PM
8 sets 3 stone to shoulder, 145# 250m row 1 minute rest 1:23 1:18 1:18 1:15 1:18 1:17 1:19 1:17 Today 25 minute AMRAP Airdyne 20 cal 15 frogleg sit-ups 10 push-ups 5 strict c2b pull-ups 10 rounds + 5 cal |
Re: I've got a Monster in my Pocket!!!
AM
Push Jerk 5x135 3x185 3x215 3x235 3x255 3x3x235 HBBS 8x135 5x225 5x315 5x385 5x425 3x5x385 Land Mines 3x15 @ 25# PM 16 sets, OTM odds: 7 L-sit pull-ups evens: 10 HSPU's 8 sets, E3M 20yd Hi/20yd Low Prowler Sprint, 90# |
Re: I've got a Monster in my Pocket!!!
PM
Cleans 5x135 3x215 3x235 3x255 3x3x235 Clean Pulls 3x245 3x265 3x3x245 Close Grip Land Mine Row 10x90 10x135 10x160 4x10x145 PM 8 sets 8 deadlifts, 225# 250m row 1 minutes 1:21 1:15 1:20 1:20 1:20 1:19 1:23 1:18 |
Re: I've got a Monster in my Pocket!!!
AM
Snatch Balance 5x95 3x115 3x135 3x155 3x165 3x175 3x3x160 Front Squat 8x135 5x225 5x285 5x325 3x5x285 PM 20 sets, OTM odds: 3 muscle-ups evens: 10 GHD sit-ups 5 x 10/20/30yd suicides, E2M |
Re: I've got a Monster in my Pocket!!!
Yesterday
AM Snatch 5x95 3x115 3x135 3x145 3x155 3x165 3x3x150 Snatch Pulls 3x175 3x185 3x3x170 PM 8 sets, E2M 250m row 100ft farmers carry, 135# each hand |
Re: I've got a Monster in my Pocket!!!
AM
Push Jerk 5x135 3x185 3x205 3x225 3x245 3x265 3x3x240 HBBS 8x135 5x225 5x315 5x365 5x405 3x5x405 Was supposed to go to 445, but 405 felt very heavy today. I think I'm going to end the reboot of the Matrix Wave program at the end of this week. I've been working at maximal weights for most of the last 16 weeks; it's time to spend a few weeks at structural weights and reps. PM 16 sets, OTM odds: 5(1st-5th), 4(6th,8th), 3(7th) parrallette HSPU'S even: 10 c2b kipping pull-ups 12 x 30yd Prowler sprints, OTM @ 90# |
Re: I've got a Monster in my Pocket!!!
Felt so banged up last week that I took the second half if the week off. I had intended to finish the programming for the week, but when I came in to the gym and started doing my cleans everything hurt and I felt weak. I have 10 training weeks until the Hopper. Strength programming will focus on APT-CP battery, and I'll pair it with plenty of aerobic and alactic conditioning.
AM Push Jerk 5x135 10x3x185, OTM HBBS 8x135 6x225 6x276 5x6x322.5,E3M 3 sets NFT 12 land mines, 45# 15 GHD sit-ups |
Re: I've got a Monster in my Pocket!!!
Yesterday PM
5 sets 10 mountain climber pull-ups 12 weighted lunges, 50# each hand 20 frogleg sit-ups 1 minute rest 1:18 1:21 1:33 1:47 1:47 10 x 30 yd Prowler Sprint, OTM @ 90# Today AM Cleans 5x135 10x3x185, OTM Press 10x95 5x6x130, E3M 3 sets NFT 10 bent rows, 185# 15 glute-ham raises |
Re: I've got a Monster in my Pocket!!!
Tuesday PM
10x3 Tire Flips, OTM 8x250m row, 1 min rest 47.4 49.3 50.7 51.6 51.5 52.3 53.3 54.1 Today AM Snatch Balance 5x95 3x125 10x3x140, OTM Front Squat 10x135 6x225 5x6x260, E3M 3 sets NFT 20 Russian Plate Twists, 25# 20 Lying Leg Raise+ |
Re: I've got a Monster in my Pocket!!!
PM
20 sets, OTM odds: 5 box jumps, 30" evens: 7 strict c2b pull-ups 10 x 30 sec Airdyne(cal), 30 sec rest 14 11 11 11 9 10 14 12 11 16 |
Re: I've got a Monster in my Pocket!!!
AM
Snatch 5x95 3x115 10x3x130, OTM Bench Press 10x135 5x6x197.5, E3M 3 sets NFT 10 T-Bar Rows, 160# 12 Hip Extensions, 25# PM 5k row 19:56.2 (PR) First sub-20 5k! |
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