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Re: I've got a Monster in my Pocket!!!
500m row
2 x each: 20 reverse lunges 15 hip/back extensions 15 lying leg twists 15 ring rows 15 ring dips 20 dislocates 20 minute AMRAP 200m run 15 squats 10 c2b pull-ups 10 rounds + 15 squats |
Re: I've got a Monster in my Pocket!!!
3 minute Air-dyne
2 x 20 each: forearm to instep lunges hip extensions abmat sit-ups ring rows push-ups dislocates Push Jerk 5x95 3x135 1x185 1x205 1x225 1x245 1x255 1x265 1x275 (PR) Press 5x110 5x130 5x150 5x160 170f 8 x250m row, 30 second rest 50.9 50.8 52.3 52.7 55.6 56.5 55.4 53.0 Nice to get the PR, but my shoulder is still causing me problems on the press. |
Re: I've got a Monster in my Pocket!!!
500m row
2 x each: 20 lateral lunges 15 glute-ham raises 15 GHD sit-ups 15 c2b kipping pull-ups 15 HSPU's 20 dislocates 5 rounds 5 muscle-ups 10 kettlebell swings, 24kg 20 sit-ups, unanchored 9:55 |
Re: I've got a Monster in my Pocket!!!
500m row
2 x 20 each: forearm to instep lunges hip extensions abmat sit-ups ring rows push-ups dislocates Power Clean 5x95 3x135 1x185 1x205 1x225 1x245 1x255 265f 265f Back Squat 5x205 5x245 5x295 5x345 5x395 4 x 400m run, 30 second rest 1:36 1:34 1:42 1:46 I don't know why I can't get 265 lately; it's 10 pounds shy of my PR. Whatever, I'm sure I'll keep cracking on it and then suddenly it'll just jump up there. |
Re: I've got a Monster in my Pocket!!!
500m row
2 x 20 each: forearm to instep lunges hip extensions abmat sit-ups ring rows push-ups Back Jerks 5x95 3x135 1x185 1x225 1x245 1x265 1x285 295f Bench Press 5x165 5x195 5x225 5x245 5x265 3 rounds 50 double unders 30 squats 20 toes to bar 7:49 Shoulder felt a little wonky on the jerks, so I left it alone when 295 didn't go on the first try. I should have gone for 305 last week, when it was jumping up. Bench felt strong. |
Re: I've got a Monster in my Pocket!!!
3 minute Air-dyne
2 x each: 20 inside lunges 15 glute-ham raises 15 GHD sit-ups 15 c2b kipping pull-ups 15 HSPU's 20 dislocates 5 rounds 500m row 20 ring dips 15 L-sit chin-ups 25:47 Rowing splits were ****! |
Re: I've got a Monster in my Pocket!!!
500m row
2 x 20 each: forearm to instep lunges hip extensions abmat sit-ups ring rows push-ups dislocates Hang Squat Snatch 5x95 3x115 1x135 1x155 1x165 1x175 185f 185f 185f Deadlift 5x255 5x305 5x355 5x405 455f 10 x 100m sprint, walk back and go After two games this morning, plus the snatches, my hammies were pretty spent when I went to the bar at 455. Should have got the first and third attempt on 185, bar was just out in front. |
Re: I've got a Monster in my Pocket!!!
500m row
2 x each: 20 lateral lunges 15 glute-ham raises 15 GHD sit-ups 15 ring rows 15 ring dips 20 dislocates 20 minute AMRAP 10 c2b pull-ups 20 walking lunges 30 sit-ups, anchored 10 rounds + 18 sit-ups Pretty pleased, almost constant movement. I only stopped a couple times on the sit-ups during the second ten minutes. Sit-up reps could have been faster; I need to push those more. |
Re: I've got a Monster in my Pocket!!!
3 minute Air-dyne
2 x 20 each: forearm to instep lunges hip extensions abmat sit-ups ring rows push-ups dislocates Push Jerks 5x95 3x135 1x185 1x225 1x245 1x265 1x275 285f 285f 285f Press 5x130 5x140 5x150 5x160 170f Tabata Row (meters) 96-94-96-96-95-93-91-94=755/91 Should have had all three attempts at 285; I just kept getting the bar out in front. 170 seems to be the magic number where my shoulder quits on the press; I can get 165 for 5, but I can't get 170 for 1. |
Re: I've got a Monster in my Pocket!!!
500m row
2 x 20 each: forearm to instep lunges hip extensions abmat sit-ups ring rows push-ups dislocates Power Clean 5x95 3x135 1x185 1x225 1x245 1x255 265f 265f 265f Back Squat 5x205 5x255 5x305 5x355 5x405 5 rounds 50 double unders 15 HSPU's 9:40 I think 265 has gotten inside my head. 255 goes up without much trouble, but it all falls apart at 265. |
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