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

Christopher G. Woods 12-14-2013 12:37 PM

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

3x95
3x115
1x135
1x145
1x155
1x165
175f
175f
1x175
1x185
1x195

Clean and Jerk

3x135
1x185
1x205
1x225
1x245
1x265
1x275

Front Squat

5x225
2x275
2x315
2x345
3x375

IRON SCAP

Felt rough today. Overhead position in the snatch was bothering by bicep/shoulder on the right side. Sluggish on everything.

Christopher G. Woods 12-16-2013 03:40 PM

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

5x135
5x185
5x225
5x235
5x225

HBBS

8x135
5x225
5x315
5x375
5x405
5x385
5x365

Push Press

5x135
5x185
5x205
5x195
5x185

Bench Press

8x135
5x185
5x225
5x235
5x225
5x215

Press

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

SCAP RECOVERY

Abdominal Circuit #1 - 20 reps each

Christopher G. Woods 12-17-2013 05:53 PM

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

3x95
3x115
5x135
5x145
3x155
3x147.5
3x140

Snatch Deadlift

5x225
5x275
5x315
5x335
5x320
5x305

RDL

5x225
5x275
5x325
5x355
5x337.5
5x320

Muscle Snatch

5x95
5x115
5x125
5x120
5x115

Shrugs

3x8x285

Bent Row

3x8x245

Chin-ups

3x15 @ BW

IRON SCAP

Christopher G. Woods 12-18-2013 02:14 PM

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

5x135
5x185
3x5x215

HBBS

8x135
5x225
5x315
3x5x365

Push Press

5x135
3x5x185

Bench Press

8x135
5x185
3x5x215

Press

5x135
3x5x160

SCAP RECOVERY

Abdominal Circuit #3

Christopher G. Woods 12-19-2013 04:57 PM

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

3x135
3x185
3x215
3x235
3x245
3x235
3x225

Clean Deadlift

5x225
5x285
5x335
5x365
5x347.5
5x330

RDL

5x225
3x5x320

Muscle Snatch

3x5x115

Shrugs

3x8x260

Bent Row

3x8x225

Chin-ups

3x12 @ BW

IRON SCAP

Christopher G. Woods 12-21-2013 01:08 PM

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

3x95
3x115
1x135
1x155
1x165
1x175
185f
1x185
1x195
205f
205f
205f

Clean and Jerk

3x135
1x185
1x205
1x225
1x245
1x265

Front Squat

5x225
2x315
2x355
2x385

IRON SCAP

I've been sick most of the week, and I think it finally caught up to me, which is funny, because I feel better today than I have since last weekend. I may have also burned up a little too much CNS on the 3 Snatch attempts at 205 (plus the screaming when I failed). I was under all of them, but the bar was just a hair in front. I didn't have much quick left when I started the Clean and Jerks. I actually loaded 275, but as soon as I started to pull it I knew it wasn't happening. Front Squats felt pretty good though.

NOTE: I think I can start skipping 165 when warming up the Snatch, and 205 when warming up the C&J.

Christopher G. Woods 12-23-2013 02:50 PM

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

5x135
5x185
5x225
5x245
5x255
5x242.5
5x230

HBBS

8x135
5x225
5x315
5x395
5x425
5x405
5x385

Push Press

5x135
5x185
5x205
5x215
5x205
5x195

Bench Press

8x135
5x185
5x225
5x245
5x235
5x225

Press

5x135
5x165
3x180
4x172.50
4x165

SCAP RECOVERY

Christopher G. Woods 12-24-2013 02:24 PM

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

3x95
3x115
3x135
3x155
3x165
3x157.5
3x150

Snatch Deadlift

5x225
5x275
5x325
5x355
5x337.5
5x320

RDL

5x275
5x315
5x345
5x375
5x357.5
5x340

Muscle Snatch

5x95
5x115
5x125
5x135
5x130
5x125

IRON SCAP

Christopher G. Woods 12-26-2013 03:38 PM

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

5x135
5x185
3x5x230

HBBS

8x135
5x225
5x315
3x5x385

Push Press

5x135
3x5x195

Bench Press

8x135
5x185
3x5x225

Press

5x135
3x5x160

IRON SCAP

Abdominal Circuit #4

Christopher G. Woods 12-27-2013 02:52 PM

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

3x135
3x185
3x225
3x245
3x255
3x242.5
3x230

Clean Deadlift

5x225
5x315
5x355
5x385
5x367.5
5x350

RDL

5x275
3x5x340

Muscle Snatch

5x95
3x5x125

Shrugs

3x5x305

Bent Rows

3x8x265


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