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-   -   I've got a Monster in my Pocket!!! (https://board.crossfit.com/showthread.php?t=34394)

Christopher G. Woods 10-30-2011 11:49 AM

Re: I've got a Monster in my Pocket!!!
 
3 minute Air-dyne

2 x 20 each:

forearm to instep lunges
hip extensions
abmat sit-ups
ring rows
push-ups

Back Jerks

5x95
3x135
1x185
1x225
1x245
1x265
1x285
295f
295f
295f

Bench Press

5x175
5x205
5x235
4x255

4 x 500m row, 30 second rest

1:46.3
1:50.0
1:58.7
1:57.6

Felt like dog**** today. First and third attempts at 295 were terrible; I should have had the second one, but it was out in front. Didn't have it in the tank for the bench today. I think I need to readjust my percentages; my build-up sets might be a little heavy. Should have made the rest on the rows 45 seconds.

Christopher G. Woods 10-31-2011 04:51 PM

Re: I've got a Monster in my Pocket!!!
 
From 10/26/11

500m row

2 x each:

20 reverse lunges w/ twist
15 glute-ham raises
15 GHD sit-ups
15 ring rows
15 ring dips
20 dislocates

5 rounds

400m run
20 hip extensions
10 pull-ups

18:11


Today

500m row

2 x each:

20 lateral lunges
15 glute-ham raises
15 GHD sit-ups
15 c2b kipping pull-ups
15 HSPU's
20 dislocates

5 rounds

50 double unders
30 push-ups
20 toes to bar

15:54

Had a sub 15 pace going through the first three rounds, then the toes to bar started to break down. Double unders are still giving me problems, which always used to be cake for me.

Christopher G. Woods 11-21-2011 04:42 PM

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

10x45
1x95
1x105
1x115
1x125
1x135
1x145
1x155
1x165
1x175
180f
1x180
185f
1x185
1x190
1x195 (=PR)
200f

Clean and Push Jerk

10x45
1x135
1x155
1x175
1x195
1x215
1x235
1x245
1x255
1x265 (PR)
1x275 (PR)
285f
1x285 (PR)
295f
295f

High Bar Back Squat

10x135
5x225
1x315
1x335
1x355
1x375
1x395
1x415
1x435
455f

Christopher G. Woods 11-22-2011 04:35 PM

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

10x45
1x95
1x105
1x115
1x125
1x135
1x145
1x155
1x165
1x175
185f
185f
185
190f

Power Clean and Push Jerk

10x45
1x135
1x155
1x175
1x195
1x215
1x225
1x235
1x245
1x255
265f
265f

Front Squat

8x135
5x185
3x225
1x275
1x295
1x315
1x335
1x355
1x375 (=PR)
385f

Day 2 of my Bulgarian experiment. Felt strong today. Hands are a little sore. We'll see how tomorrow goes.

Christopher G. Woods 11-23-2011 02:28 PM

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

10x45
1x95
1x105
1x115
1x125
1x135
1x145
155f
155f
1x155
1x165
175f

Clean and Push Jerk

10x45
1x135
1x155
1x175
1x195
1x215
1x235
1x245
255f
1x255
265f

High Bar Back Squat

10x135
5x225
1x315
1x335
1x355
1x375
1x395
1x415
1x435
455f

Felt a little fatigued today, especially in the shoulders. Getting under the bar in the overhead position was hard. Most of my missed attempts on the snatch and clean and jerk were overhead. They were up, just out of position.

Christopher G. Woods 11-25-2011 05:02 PM

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

10x45
1x95
1x105
1x115
1x125
1x135
1x145
1x155
1x165
1x175
1x185
190f
1x190 (PR)
195f
195f

Power Clean and Push Jerk

10x45
1x135
1x155
1x175
1x195
1x215
1x235
1x245
1x255
265f
1x265 (PR)
275f

Front Squat

10x95
5x185
1x275
1x295
1x315
1x335
1x355
1x375
1x385 (PR)
395f

Hat Trick!

Christopher G. Woods 11-26-2011 07:36 PM

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

10x45
1x95
1x105
1x115
1x125
1x135
1x145
155f
155f
1x155
1x165
1x175
1x185
195f

Clean and Push Jerk

10x45
1x135
1x155
1x175
1x195
1x215
1x235
1x255
1x275
285f
285f

High Bar Back Squat

10x135
5x225
1x315
1x365
1x385
1x405
1x425
1x445
1x455
465f

Christopher G. Woods 11-29-2011 04:31 PM

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

10x45
1x95
1x115
1x135
1x145
1x155
1x165
1x175
185f
185f
185f

Clean and Push Jerk

10x45
1x135
1x155
1x175
1x195
1x215
1x235
1x255
265f
265f

High Bar Back Squat

10x135
5x225
2x315
1x365
1x385
1x405
1x425
1x445
465f

20 minute rest

Close Grip Bench Press

10x135
5x185
5x205
5x225

3 x max chin-ups

17-15-12

3 x 15 dumbell press

35-40-45

3 x 15 dumbell row

55-60-65

3 x 15 reverse hyper-extensions

100-125-150

3 rounds, heavy bag

30 sec jab-cross
30 sec right round
30 sec hooks
30 sec left round
30 sec rest

Christopher G. Woods 11-30-2011 02:11 PM

Re: I've got a Monster in my Pocket!!!
 
High Hang Power Snatch

10x45
1x65
1x75
1x85
1x95
1x105
1x115
1x125
1x135
1x145
1x155
165f
165f
165f

High Hang Power Clean and Push Jerk

10x45
1x135
1x155
1x175
1x195
1x215
225f
225f

Front Squat

8x135
5x185
2x225
1x275
1x295
1x315
1x335
1x355
375f

60 minutes later

20 minute AMRAP

50 double unders
40 sit-ups, anchored
30 squats
20 push-ups

5 rounds + 12 sit-ups

Sean Dunston 11-30-2011 02:22 PM

Re: I've got a Monster in my Pocket!!!
 
dude, your numbers are sick - you never cease to amaze me.
Great seeing you at the Hopper. I hope it isn't another whole year before we cross paths again.

Stay well!


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