Re: Mac's getting filthy jacked!
 

[B]Filthy Fifty [/B]
50 Box Jumps- 24/20
50 Jumping Pull-ups
50 KB Swings- 35
Walking Lunge- 50 Steps
50 K to E
50 Push-Press- 45/35
50 Back Ext.
50 Wall-Balls- 20/14
50 Burpees
50 Double-Unders

[B]34:34[/B]

Re: Mac's getting filthy jacked!
 

[B]05-07-12[/B]

[B]Deadlift[/B] - 5@275, 3@315, 3@345

“Cindy”
20 min. AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

[B]17 Rounds[/B]

Re: Mac's getting filthy jacked!
 

[B]Shoulder Press [/B] - 5@125, 3@145, 1@160


For Time:
Run 800m
20 Clean & Jerks- 60% of 1RM
Run 400m
20 Clean & Jerks- 60% of 1RM
Run 800m

[B]22:01[/B]

Re: Mac's getting filthy jacked!
 

BB Gymnastics

5X2 Snatch off blocks ( just below the knee) @ 85% – rest 75 second
[B]165[/B]

Strength

1a) 3 X ME Bench Press @ 90% – rest 60 sec.
[B]3, 3, 2 @ 245[/B]

1b) 3 X 8 Single Arm DB Bent Over Row (8l/8r) – heavier than last week, rest 60 sec.
[B]70 (Biggest bell we have)[/B]

Gymnastic Skills
[B]Planche, Front Lever, and Handstand work[/B]


“Annie”
50-40-30-20-10
Sit-up
Double-unders

[B]14:05[/B] (Made sure to keep the sit ups in my stomach and not flail around like and idiot just to get a time that makes the exercise irrelevant)

Re: Mac's getting filthy jacked!
 

[B]Back Squat[/B] - 5@275, 3@300, 1@340


3 Rounds for Time:
Run 400m
15 Thrusters- 95/65
10 C to B Pull-ups

[B]12:37[/B] (unbroken, just a really slow runner when it comes to anything over 100m)

Re: Mac's getting filthy jacked!
 

[B]05-11-12[/B]

[B]Snatch Balance[/B] - 3@205

20 min. AMRAP of:
15 Double-unders
15 Burpees
15 Box Jumps
1 Rope Climb

[B]6 Rounds + 14 Burpees [/B]

Re: Mac's getting filthy jacked!
 

[B]05-14-12[/B]

BB Gymnastics

1) 5X2 Snatch @ 80% – rest 60-80 sec.
Notes: These ARE NOT touch & go reps. Reset before each rep.
[B]160[/B]

2a) 3X3 Snatch Pulls – heavier than last week, rest 60 sec.
[B]225[/B]

2b) 3X3 Heaving Snatch Balances – heavier than last week, rest 60 sec.
[B]165[/B]

Conditioning

Row 500m
100 Double-Unders
200′ DB Farmers Carry 100/70#
20 Alternating DB Snatches 100/70#
100 Double-Unders
Row 500m

For time.
[B]16:33[/B]

Strength

1a) 2X8 Weighted GH Raise – heaviest possible, rest 45 sec.
1b) 2X8 Tempo GHD Situps (5 counts down, 5 counts up) – rest 45 sec.

Re: Mac's getting filthy jacked!
 

[B]05-28-12[/B]

“DT”

5 rounds for time of:

12 Deadlifts @ 155/105#
9 HPC @ 155/105#
6 Push Jerks @ 155/105#

[B]15:07[/B]

Re: Mac's getting filthy jacked!
 

[B]05-29-12[/B]

BB Gymnastics

7X1 Clean & Jerk @ 90% – rest 60-80 sec.
215

Strength

Back Squat: 1X8 @ 220, 1X8 @ 235, 1X5 @ 265, 1X5 @ 285 – rest 1:00-2:00 between sets.

Notes: Percentage is based off of 120515

Conditioning

“Helen”

3 rounds for time of:

Run 400m
21 KBS 24/16kg
12 Pullups

[B]11:42[/B]

Runs were 437m

Re: Mac's getting filthy jacked!
 

[B]05-30-12[/B]

BB Gymnastics

20 minutes to establish a 1RM 3 position Snatch (low to high). DEMO VIDEO
155

Conditioning

30 Muscle-Ups for time.

9:24

Had 21 reps at the 4 minute mark and managed to fall apart for the last 9