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

Christopher G. Woods 05-17-2013 11:33 AM

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

Christopher G. Woods 05-17-2013 06:20 PM

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

Christopher G. Woods 05-20-2013 12:01 PM

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

Christopher G. Woods 05-20-2013 04:00 PM

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

10 rounds
10 c2b pull-ups
10 push-ups

11:38

Christopher G. Woods 05-21-2013 12:04 PM

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

Christopher G. Woods 05-21-2013 04:12 PM

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

Christopher G. Woods 05-22-2013 10:27 AM

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

Christopher G. Woods 05-22-2013 07:14 PM

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

Christopher G. Woods 05-24-2013 12:17 PM

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

Christopher G. Woods 05-24-2013 04:45 PM

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

10 minute "Cindy", 45# vest

6 rounds + 5 pull-ups

Christopher G. Woods 05-25-2013 12:01 PM

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

Christopher G. Woods 05-27-2013 10:05 AM

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

Christopher G. Woods 05-28-2013 01:33 PM

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

Christopher G. Woods 05-31-2013 07:54 PM

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

Christopher G. Woods 06-01-2013 01:42 PM

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.

Christopher G. Woods 06-03-2013 08:32 PM

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

Christopher G. Woods 06-04-2013 09:34 PM

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

Christopher G. Woods 06-05-2013 01:14 PM

Re: I've got a Monster in my Pocket!!!
 
20 minute AMRAP
250m row
25 double unders
15 t2b
15 push-ups

6 rounds

Christopher G. Woods 06-07-2013 05:01 PM

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

Christopher G. Woods 06-08-2013 09:36 PM

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

Christopher G. Woods 06-10-2013 06:35 PM

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

Christopher G. Woods 06-18-2013 06:32 AM

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

Christopher G. Woods 06-19-2013 10:08 AM

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

Christopher G. Woods 07-01-2013 11:52 AM

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

Christopher G. Woods 07-01-2013 08:44 PM

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#

Christopher G. Woods 07-02-2013 10:40 AM

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

Christopher G. Woods 07-03-2013 08:09 AM

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

Christopher G. Woods 07-04-2013 01:17 PM

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

Christopher G. Woods 07-05-2013 11:35 AM

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

Christopher G. Woods 07-06-2013 11:22 AM

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

Christopher G. Woods 07-08-2013 07:57 PM

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#

Christopher G. Woods 07-09-2013 08:30 PM

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

Christopher G. Woods 07-11-2013 06:34 PM

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

Christopher G. Woods 07-13-2013 05:35 PM

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

Christopher G. Woods 07-15-2013 08:45 PM

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#

Christopher G. Woods 07-22-2013 10:44 AM

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

Christopher G. Woods 07-23-2013 02:17 PM

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

Christopher G. Woods 07-25-2013 01:20 PM

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+

Christopher G. Woods 07-25-2013 04:06 PM

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

Christopher G. Woods 07-26-2013 05:32 PM

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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