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

Christopher G. Woods 03-17-2012 10:26 AM

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

Bench Press

5x135
5x185
5x205
5x225

Bent Over Row

5x135
5x185
5x205
5x225

"Annie"

50-40-30-20-10
double unders
sit-ups, anchored

6:28

Just a little low impact recovery for today. My sit-ups are way too slow these days. Hopefully, that will improve as I shed weight.

Today

Open Workout 12.4

12 minute AMRAP
150 wall-ball
90 double unders
30 muscle-ups

246 reps

I ****ing HATE wall-ball! Whoever came up with these things was obviously some 6'5" ******* son-of-a-*****. However, as bad as wall-balls are, doing 150 wall-balls three days after doing 129 thrusters is even worse. My legs are going to be so shot this week.

Christopher G. Woods 03-20-2012 03:04 PM

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

8x45
5x65
3x95
3x115
3x125
3x135
3x145

5 rounds

250m row
10 toes to bar
5 HSPU's

9:35

Christopher G. Woods 03-26-2012 04:54 PM

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

10x45
5x115
3x165
9 x 2 reps @ 205#

High Bar Back Squat

10x45
8x195
6x295
4 x 4 reps @ 365#

Press

10x45
8x105
3 x 6 reps @ 155#

Chin-ups

3 x 12 reps @ BW

12 x 40m sprint, on the minute

Back in action. Open performance was a disappointment. Didn't expect to qualify as an individual, but I wanted to hit the top 100. We didn't have the personel for a team this year, with a couple of our girls taking the year off to have babies and Luke being a little banged up. I'm starting a Prilepin controlled program, with similar movement selection to the Juggernaut program I did before the Open. I think I might have some lingering patellar tendonitis in my quad from the Juggernaut. I'm a little disappointed in my results from that program. My squat and deadlift improved, and I got back some of my press that I'd lost. However, my snatch only went up 10# and I didn't see any improvement in my power clean and my bench press. I also gained some weight that I didn't want and feel like I got slower during the course of the program. Right now, my main goal is to get back to 175#. No performance goals, aside from not losing strength.

Christopher G. Woods 03-27-2012 06:19 PM

Re: I've got a Monster in my Pocket!!!
 
1:30pm

30 minute AMRAP
25 cal bike
20 sit-ups, anchored
15 squats
10 push-ups

10 rounds + 25 cal

5:45pm

12 x 250m row, 1 minute rest

54.3
54.0
54.4
53.4
53.7
53.4
53.9
53.5
54.7
53.8
54.0
52.8

Christopher G. Woods 03-28-2012 06:16 PM

Re: I've got a Monster in my Pocket!!!
 
Single Leg Drives, 20" Box

5 x 6 reps, alternating legs

6 rounds
6 kettlebell swings, 32kg
8 push press, 115#
10 c2b pull-ups
3 minute rest

47.33
46.23
45.69
51.96(accidentally did 10 swings)
43.75
45.37

5-10-5 sprints, on the minute for 10 minutes

Christopher G. Woods 03-30-2012 04:51 PM

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

10x45
5x95
6 x 3 reps @ 145#

Closegrip Bench

10x45
8x135
6x185
4 x 4 reps @ 235#

Deadlift

8x225
5x315
3 x 6 reps @ 405#

One Arm Dumbell Row

3 x 12 reps @ 75#, each arm

Im going to add more assistance work to the strength days next week. Client showed up early, so I didn't have time for my sprints, but I might put in a long run tomorrow.

Christopher G. Woods 04-02-2012 02:14 PM

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

10x45
5x135
3x185
8 x 2 reps @ 225#

High Bar Back Squat

10x45
8x185
5x295
5 x 3 reps @ 395#

Press

10x45
8x85
6x125
3 x 5 reps @ 165#

Weighted Chin-ups

3 x 10 reps @ 35#

Weighted Dips

3 x 10 reps @ 45#

Single Leg RDL

3 x 10 reps each leg @ 75# each hand (too heavy!)

Shrugs

3 x 8 reps @ 145# each hand

Russian Barbell Twists

3 x 10 reps each side @ 45#

Plank Progression

Christopher G. Woods 04-03-2012 04:54 PM

Re: I've got a Monster in my Pocket!!!
 
45 minute AMRAP

20 cal bike
15 sit-ups, anchored
10 push-ups

21 rounds + 8 cal

Christopher G. Woods 04-04-2012 03:15 PM

Re: I've got a Monster in my Pocket!!!
 
Single Leg Drives

5 x 6 alternating reps, 24" box

5 rounds
12 burpees
15 c2b pull-ups
90 sec rest

46.48
49.84
48.16
51.14
1:01.76

5k row

22:34.7

Christopher G. Woods 04-06-2012 04:53 PM

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

10x45
5x95
3x135
8x2x155

Closegrip Bench

10x45
8x135
5x185
5x3x250

Deadlifts

5x225
5x315
3x5x435

One Arm Dumbell Row, 75#

3x10 each arm

Dumbell Press, 45# each hand

3x10

20" Step Up, 45# each hand

3x8 each leg

Thumbs Up Lateral Raise, 20# each hand

3x10

Reverse Flies, 20# each hand

3x10


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