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-   -   Mac's getting filthy jacked! (https://board.crossfit.com/showthread.php?t=42868)

Mac Oneill 08-09-2010 01:13 PM

Re: Mac's getting filthy jacked!
 
[B]08-08-10[/B]


With a 20# Vest, 21-15-9 of:

65# Hang Squat Clean
Ring Dip

Time = 12:20

Mac Oneill 08-09-2010 01:16 PM

Re: Mac's getting filthy jacked!
 
[B]08-09-10[/B]

[B]Back Squat[/B]
5@135#, 3@185#, 1@225#, 1@245#, 1@275#

[B]For Reps:[/B]

95# Tabata Push Press
20" Tabata Box Jumps

Total Reps = 126

Mac Oneill 08-10-2010 11:20 AM

Re: Mac's getting filthy jacked!
 
[B]08-10-10[/B]

We did kick up, or knee snatches or whatever they are. You sit on your feet and jump up into a squat position. I did 3 of these every minute for 8 minutes with a 44# kettlebell.

As many rounds as possible in 8 minutes:

3 - 95# Power Snatches
5 - HSPUs
7 - K2E

Rounds = 4 +1 Snatch

My shoulders been killin for some reason so the HSPUs really wrecked me.

Mac Oneill 08-11-2010 07:39 PM

Re: Mac's getting filthy jacked!
 
[B]08-11-10[/B]

Power Clean
5@135#, 3@155#, 1@175#, 1@185#, 1@195#, 1@205#(Failx2), [B]1@200# PR[/B]

Finally got to 200lbs on my Power Clean!

[B]WOD[/B]
500m Row = 1:43
Rest
500m Row = 1:49
Rest
500m Row = 1:56
Rest
500m Row = 2:01

I really need to work on my rowing...

Brent Blackburn 08-11-2010 08:43 PM

Re: Mac's getting filthy jacked!
 
Congratulations on the power clean PR! Keep up the good work.

Mac Oneill 08-13-2010 01:56 PM

Re: Mac's getting filthy jacked!
 
[QUOTE=Brent Blackburn;825930]Congratulations on the power clean PR! Keep up the good work.[/QUOTE]

Thanks Brent, that 200# mark has been avoiding me for some time now. I'm very excited to finally get that under my belt.

Mac Oneill 08-13-2010 02:03 PM

Re: Mac's getting filthy jacked!
 
[B]08-12-10[/B]

Pull ups - 2x10

Lat Pull Down/Cable Row(Superset) -3x8/10

Isolated Bent Row - 3x10@45#

Front Raises/Side Raises(Superset) - 2x10@20#

Rotator Cuff Exercises(Superset) - 2x10@10#

Barbell Bent Rows - 3x10@95#

Barbell Curls - 3x5@55#

I was pretty much just trying to work in a back day without irritating my shoulder, and work in some light shoulder work at the same time. I feel like my back has become very weak with the time I have taken off, but I think my shoulder is feeling better from the rotator cuff work.

Mac Oneill 08-13-2010 02:04 PM

Re: Mac's getting filthy jacked!
 
[B]08-13-10[/B]

15 minutes of ring work

Mac Oneill 08-14-2010 11:19 AM

Re: Mac's getting filthy jacked!
 
[B]08-14-10[/B]

This was a 2 person team workout, so it is performed with only one team member allowed to work at a time.

[B]16 Minute Time Limit[/B]

Together complete:

70 - Squats
60 - Sit ups
50 - 53# American KBS
40 - Pull ups
30 - Box Jumps 20" (I don't remember the exact height)
20 - Burpess

With the remaining time row for calories. Number of calories rowed is the teams score.

[B]Calories rowed = 96[/B]

Mac Oneill 08-16-2010 02:02 PM

Re: Mac's getting filthy jacked!
 
[B]08-16-10[/B]

[B]Ring Dips 3xMax[/B]
18
15
10

[B]WOD[/B]

For Time:

1000m Row
50 - 24" Box Jumps
30 - Pull ups

[B]Time = 7:55[/B]


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