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

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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