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

Christopher G. Woods 06-16-2011 03:10 PM

Re: I've got a Monster in my Pocket!!!
 
500m row

2 x each:

20 forearm to instep lunges
10 baby elephants
10 lying leg twists
dislocates

Deadlifts

10x135
8x225
3x5x342.5

Thrusters

10x95
8x115
3x5x160

Muscle-ups

3x4

Focusing on strength for the next 8 weeks. Starting all lifts at 65%. Ongoing, Thursdays will start with an AM run, and I'll probably add some more accessory work to the lifting session, but I was short on time today.

Christopher G. Woods 06-17-2011 04:16 PM

Re: I've got a Monster in my Pocket!!!
 
500m row

2 x each:

10 baby elephants --> sumo w/ rotation
10 hip extensions
10 GHD sit-ups
10 kipping pull-ups
10 push-ups

Hang Snatch

8x45
5x65
8x95
15x1x135, on the minute

Wall-ball

20-20

Toes to bar

12-12

Reverse Fly, 20#

20-20

Christopher G. Woods 06-19-2011 01:40 PM

Re: I've got a Monster in my Pocket!!!
 
2 x each:

50 double unders
20 forearm to instep lunges
10 hip extensions
20 abmat sit-ups
10 ring rows
10 HSPU's

Back Squat

10x135
8x225
3x5x310

Bench Press

10x95
8x135
3x5x205

Chin-ups

12-12

Incline D-flies, 30#

20-20

It still feels weird going so light/low volume this week. More reps/weight and possibly more accessory exercises will be added as the weeks go by. Just have to remember that this is a reset, and I'm letting my body recover from the Open/Regionals season.

Christopher G. Woods 06-21-2011 06:01 PM

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

500m row

2 x each:

20 forearm to instep lunges
10 hip extemsions
20 abmat sit-ups
10 kipping pull-ups
10 push-ups

Hang Clean and Push Jerk

8x65
5x95
3x135
15x1x180, on the minute

Pendlay Row

10x95
8x135
3x5x185

Med-ball GHD Sit-up, 15#

15-15

Ring Dips

12-12


Today

400m run

2 x each:

20 lateral lunges
20 lunge-kick-tilts
10 lying leg twists
dislocates

3 x 10 Single Leg Drives, alternating

3 x 10 kettlebell chop lunges, each leg (12kg)

10 x 10 Up-5 Lateral-10 Up sprints, alternating lateral (L/R)

Christopher G. Woods 06-23-2011 03:48 PM

Re: I've got a Monster in my Pocket!!!
 
2:00

400m run

2 x each:

20 forearm to instep lunges
10 hip extensions
20 abmat sit-ups
10 ring rows
10 push-ups

Deadlift

10x135
8x225
3x5x367.5

Thruster

10x65
8x95
3x135
3x5x172.5

Weighted Chin-ups

10xBW
8x25
3x5x45


5:30

3 minute Air-dyne

3 rounds

50 double unders
35 sit-ups, unanchored
21 deadlifts, 225#
15 HSPU's

12:40

Not a great time on the metcon, but it's my first in almost 3 weeks.

Christopher G. Woods 06-24-2011 06:45 PM

Re: I've got a Monster in my Pocket!!!
 
400m

2 x 10 each:

baby elephants --> sumo squat w/ rotation
hip/back extensions
GHD sit-ups
kipping pull-ups
push-ups
dislocates

Hang Squat Snatch

8x65
5x95
3x115
15x1x145, on the minute

Wall-ball

25-25

Toes to Bar

15-15

Reverse D-flies, 25#

20-20

Tabata Row (meters)

99-95-95-92-90-94-91-94

Christopher G. Woods 06-26-2011 01:21 PM

Re: I've got a Monster in my Pocket!!!
 
400m run

2 x each:

20 forearm to instep lunges
15 hip extensions
20 abmat sit-ups
15 ring rows
15 push-ups

Back Squat

10x135
8x225
3x5x332.5

Bench Press

10x95
8x155
3x5x220

Chin-ups

15-15-15

3 rounds

50 double unders
21 kettlebell swings, 24kg

5:39

Ouch! My metcon sucks right now. I decided to make the switch to high bar back squats today. I think I like the way it leaves my neck feeling a bit better. It should also have an improved impact on the rest of my training versus the low bar squat, and I don't think it will have a considerable impact on my 500# squat goal. Tried to make the swings as competition strict as possible, though I still think it's an excessive extension for the movement.

Christopher G. Woods 06-27-2011 12:23 PM

Re: I've got a Monster in my Pocket!!!
 
400m run

2 x each:

10 baby elephants --> sumo squat w/ rotation
10 glute-ham raises
20 abmat sit-ups
10 kipping pull-ups
10 HSPU's
20 dislocates

Hang Squat Clean and Push Jerk

8x65
5x115
3x155
15x1x192.5, on the minute

Pendlay Rows

10x115
8x155
3x5x195

Med-ball GHD Sit-ups, 15#

17-17

Single Leg Dumbell Deadlift (alternating), 35# each hand

20-20

Incline D-fly, 35#

20-20

Barbell Curl, 65#

15-15

Lateral Raise (thumbs up), 15#

15-15

Tabata Squats

23-22-21-20-19-18-16-16=155/16

Christopher G. Woods 06-28-2011 04:44 PM

Re: I've got a Monster in my Pocket!!!
 
3 minute single unders

2 x each:

20 lunge-kick-tilts
10 baby elephants
dislocates

3 rounds

400m run
250m row
40 sit-ups
25 push-ups

15:23

Christopher G. Woods 06-30-2011 03:45 PM

Re: I've got a Monster in my Pocket!!!
 
2:30

400m run

2 x each:

20 forearm to instep lunges
15 hip extensions
20 abmat sit-ups
15 ring rows
15 push-ups

Deadlifts

10x155
8x225
3x315
3x5x395

Thrusters

10x65
8x115
3x155
3x5x185

Weighted Chin-ups

10xBW
8x25
3x5x55


6:00

3.5 mile run, NFT


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