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

Christopher G. Woods 11-02-2013 12:33 PM

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

High Hang Clean, Barski

3x135
3x185
3x195
3x205
3x215
3x225
3x3x205

Power Snatch

5x95
5x115
5x135
5x145
5x155
3x5x140

Clean Deadlift

5x225
5x275
5x315
5x345
5x365

Christopher G. Woods 11-04-2013 06:18 PM

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

5x135
4x185
4x205
4x225
4x240
3x4x220

HBBS

8x135
5x225
5x315
5x360
5x390
3x5x355

3 sets
12 chin-ups
15 dips

There should have been a bunch of core work at the end of this, but I let myself get overbooked today.

Christopher G. Woods 11-18-2013 06:11 PM

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

10x95
10x135
10x155
10x165
10x157.5
10x150

HBBS

10x135
10x225
10x315
10x335
10x320
10x305

Bench Press

10x135
10x165
10x175
10x167.5
10x160

Press

10x95
10x125
10x135
10x130
10x125

IRON SCAP

GHD Sit-ups

3x12

T2B

3x10

Plank w/ Abduction

3x10 each side

Christopher G. Woods 11-19-2013 04:35 PM

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

5x95
5x115
5x125
5x120
5x115

Snatch Deadlift

10x135
10x185
10x205
10x225
10x245
10x235
10x225

RDL

10x185
10x205
10x225
10x245
10x265
10x252.5
10x240

Trap Bar Shrugs

3x10 @ 225lb

Bent Row

3x10 @ 185lb

Chin-ups

3x10 @ BW

SCAP RECOVERY

Weighted Sit-ups

3x20 @ 45lb

Top Side Half Moons

3x10 @ 12kg

Started warming up at 1:15 (I'm getting old, so warm-up takes a good 20-30min); finished at 4:45. Definitely did too many sets on the Snatch Deads and RDLs; I just didn't expect to go so high.

Christopher G. Woods 11-21-2013 01:50 PM

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

Push Press

10x95
10x125
3x10x150

HBBS

10x135
10x225
3x10x305

Bench Press

10x135
3x10x160

Press

10x95
13x10x125

Barbell Rollout

3x12

30lb Med Ball Twist

3x10

Plank w/ Leg Rotation

3x10

Christopher G. Woods 11-23-2013 02:12 PM

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

Mid Hang Clean

5x135
5x155
5x175
5x185
5x177.5
5x170

Clean Deadlift

10x185
10x235
10x275
10x295
10x282.5
10x270

RDL

10x135
3x10x240

Shrugs

3x10x205

Bent Row

3x10x170

Chin-ups

3x8@BW

IRON SCAP

V-ups

3x15

Hip Crossover

3x15

Christopher G. Woods 11-23-2013 02:15 PM

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

5x95
1x115
1x135
1x155
2x1x165
5x1x170
3x1x165

Clean and Split Jerk

3x135
1x185
1x205
1x225
1x235
5x1x245
2x1x235

Front Squat

5x225
2x275
2x315
2x335
2x355

IRON SCAP

Christopher G. Woods 11-25-2013 06:11 PM

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

10x135
10x165
10x175
10x167.5
10x160

HBBS

10x135
10x225
10x325
10x355
10x337.5
10x320

Bench

10x135
10x175
10x185
10x177.5
10x170

Press

10x95
10x135
10x145
10x140
10x135

SCAP RECOVERY

GHD Sit-ups

3x15

Lying Leg Raise

3x12

Plank w/ Arm Rotation

3x10 each side

Christopher G. Woods 11-27-2013 02:40 PM

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

Mid Hang Snatch

5x95
5x125
5x135
5x130
5x125

Snatch Deadlift

10x185
10x225
10x245
10x265
10x252.5
10x240

RDL

10x225
10x265
10x285
10x272.5
10x260

Shrugs

3x10x245

Bent Rows

3x10x205

Chin-ups

3x12xBW

IRON SCAP

Christopher G. Woods 11-27-2013 02:41 PM

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

10x135
3x10x160

HBBS

10x135
10x225
3x10x320

Bench

10x135
3x10x170

Press

10x95
3x10x135

IRON SCAP

Strict T2B

3x12

Bicycles

3x15


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