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Re: I've got a Monster in my Pocket!!!
Monday
AM Power Jerk 5x95 5x125 10x5x155, OTM Front Squat 10x135 5x10x220, E3M Back Rack Lunges 5x10x165 PM A1. Bench Press - 5x10x165, 30 sec rest A2. Pull-ups w/ 25lb Dumbbell - 5xAMAP (7-6-5-4-5), drop dumbbell A3. Pull-ups - 5xAMAP (4-5-4-4-3), 2 min rest Double Kettlebell Press 5x10x24kg each hand Seated External Rotation 3x10x25 each side Supported Half Y 3x10x15 each side Supported Sweep Back 3x10x20 each side Tuesday AM Mid Hang Power Clean 10x95 10x135 10x175 10x185 2x10x170 Deadlift 10x225 10x335 10x365 2x10x330 Bent Row 5x10x175 Alternating Dumbbell Curls 3x10x35 each arm Bent Reverse Fly 3x10x20 each hand PM Row 20 x 30 sec (meters), 1 min rest 145 150 151 151 150 152 153 155 154 154 154 151 155 156 156 155 154 150 153 151 Thursday AM Power Jerk 5x95 5x125 10x3x155, OTM Front Squat 10x135 3x10x220, E3M Back Rack Lunges 3x10x165 PM A1. Bench Press - 3x10x165, 30 sec rest A2. Pull-ups w/ 25lb Dumbbell - 3x6, drop dumbbell A3. Pull-ups - 3x4, 2 minute rest Double Kettlebell Press 3x10x24kg each hand Seated External Rotation 3x10x25 each side Supported Half Y 3x10x15 each side Supported Sweep Back 3x10x20 each side Friday AM Mid Hang Power Clean 10x95 10x135 3x10x170 Deadlift 10x225 3x10x330 Bent Row 3x10x165 Alternating Dumbbell Curls 3x10x35 each arm Bent Reverse Fly 3x10x20 each hand PM Row 20 x 1 min (meters), 30 sec rest 275 269 267 265 259 258 258 261 255 255 251 248 254 260 260 259 259 265 255 264 Saturday 20 min AMRAP 5 T2B 5 Burpees 25 Double Unders 18 rounds |
Re: I've got a Monster in my Pocket!!!
Last Week
Monday Split Jerk - 10x1, E90 185-195-205-215-225-235-245-255-265-275 Power Jerk - 10x5x157.5, OTM Back Squat - 5x10x267.5, E3M Press - 5x10x107.5, E2M Weighted Dips - 5x10x25, E2M Tuesday Snatch - 10x1, E90 140-145-150-155-160-165-170-175-180-185 High Hang Power Snatch - 10x5x112.5, OTM Deadlift - 5x10x272.5, E3M Pull-ups - 10x5, OTM Supinated Pendlay Row - 5x10x165, E2M Thursday Snatch Balance - 10x1, E90 150-155-160-165-170-175-180-185-190-195 Push Press - 10x5x142.5, OTM Front Squat - 5x10x217.5, E3M Bench Press - 5x10x157.5, E2M HSPU - 5x10, E2M Friday Clean - 10x1, E90 185-195-205-215-225-235-245-255-265-275 High Hang Clean - 10x5x157.5, OTM Deadlift - 3x10x272.5, E3M Chin-ups - 10x5, OTM Pendlay Row - 5x10x175, E2M Saturday 40 min AMRAP 10 push-ups 15 squats spin 20 cal 20 rounds + 28 reps |
Re: I've got a Monster in my Pocket!!!
Monday
Split Jerk - 10x1, E90 190-200-210-220-230-240-250-260-270-280 Power Jerk - 9x5x172.5, OTM Back Squat - 5x9x295, E3M Press - 5x9x117.5, E2M Weighted Dips - 5x10x30, E2M |
Re: I've got a Monster in my Pocket!!!
Tuesday
Snatch - 10x1, E90 145-150-155-160-165-170-175-180-185-190 High Hang Power Snatch - 9x5x117.5, OTM Deadlift - 5x9x300, E3M Pull-ups - 20x3, E30 Supinated Pendlay Row - 5x10x170, E2M |
Re: I've got a Monster in my Pocket!!!
Thursday
Snatch Balance - 10x1, E90 155-160-165-170-175-180-185-190-195-200 Push Press - 9x5x155, OTM Front Squat - 5x9x240, E3M Bench Press - 5x9x172.5, E2M Deficit HSPUs (45s) - 5x8, E2M Friday Clean - 10x1, E90 190-200-210-220-230-240-250-260-270-280 High Hang Power Clean - 9x5x172.5 Deadlift - 3x9x300, E3M Chin-ups - 20x3, E30 Pendlay Row - 5x10x180, E2M |
Re: I've got a Monster in my Pocket!!!
Monday
Split Jerk - 10x1, E90 195-205-215-225-235-245-255-265-275-285 Power Jerk - 10x4x190, OTM HBBS - 5x8x320, E3M Press - 5x8x130, E2M Weighted Dips - 5x10x35, E2M Tuesday Snatch - 10x1, E90 150-155-160-165-170-175-180-185-190-195 Mid Thigh Power Snatch - 10x4x135, OTM Deadlift - 5x8x327.5, E3M Pull-ups - 20x(4 odd, 3 even), E30 Supinated Pendlay Row - 5x10x175 Thursday Snatch Balance - 10x1, E90 160-165-170-175-180-185-190-195-200-205 Push Press - 10x4x170, OTM Front Squat - 5x8x260, E3M Bench Press - 5x8x190, E2M 3" Deficit HSPUs - 5x8, E2M (6-2 on last set) Friday Clean - 10x1, E90 195-205-215-225-235-245-255-265-275-285 Mid Thigh Power Clean - 10x4x190, OTM Deadlift - 3x8x327.5, E3M Chin-ups - 20x(4 odd, 3 even), E30 Pendlay Row - 5x10x185, E2M |
Re: I've got a Monster in my Pocket!!!
Monday
BTK Split Jerk + 2 OHS 1x135 1x165 1x185 1x195 1x205 1x215 3x1x195 Back Rack Walking Lunge 10x135 10x185 10x205 10x225 10x245 10x265 10x275 3x10x250 BTK Snatch Grip Press 5x75 5x95 5x115 5x125 3x5x115 90 minutes later "Angie" 100 pull-ups 100 push-ups 100 sit-ups 100 squats 18:08 |
Re: I've got a Monster in my Pocket!!!
Snatch Balance + 4 OHS
1x95 1x125 1x155 1x175 5x1x160 Thrusters 10x95 10x135 10x165 2x10x150 HSPU 20-15-15 Rings Dips 15-13-15 Supported Ys 3x15x5 Side 90 Abduction 3x12x15 Lateral Raise 3x10x15 6 x 550m run, 2 min rest 2:13 2:18 2:27 2:32 2:41 2:37 |
Re: I've got a Monster in my Pocket!!!
High Hang Muscle Snatch
5x65 5x85 5x105 5x115 3x5x105 Mid Hang Power Snatch 5x95 5x135 5x165 5x185 5x205 3x5x185 Deadlift 10x135 10x225 10x275 10x315 2x10x285 Pull-ups 16-12-11 Elevated Ring Rows 15-13-11 Incline Curls 3x10x25 Front Raise 3x15x15 Bent Reverse Fly 3x12x15 Row 10 x 300m, 1 min rest 1:04.5 1:05.9 1:05.2 1:05.0 1:04.5 1:05.4 1:05.9 1:06.3 1:07.3 1:07.8 |
Re: I've got a Monster in my Pocket!!!
Snatch Balance + 4 OHS
1x95 1x125 1x145 3x1x160 Thruster 10x135 3x10x150 HSPU 3x16 Rind Dips 3x14 Lateral Raise 3x12x15 Band Pull -> External Rotation 3x10xRed Supported Snow Angels 3x10x5 |
Re: I've got a Monster in my Pocket!!!
Yesterday
Run 4 x 800m, 2 min rest 3:42 3:55 4:02 3:59 |
Re: I've got a Monster in my Pocket!!!
High Hang Muscle Snatch
5x75 3x5x105 Mid Hang Power Clean 5x135 3x5x185 Deadlift 10x185 3x10x285 Pull-ups 3x13 Elevated Ring Rows 3x13 Dumbbell Curls 3x10x25 Front/Lateral Raise 3x10x15 Single Arm Bent Reverse Fly 3x12x15 Row 6 x 500m, 90 sec rest 1:49.9 1:49.3 1:49.5 1:53.1 1:57.5 1:56.6 |
Re: I've got a Monster in my Pocket!!!
Snatch Balance + 4 OHS
1x95 1x125 1x155 1x175 1x185 3x1x170 Thrusters 10x135 10x170 10x180 2x10x165 3 x Max HSPU 22-16-18 3 x Max Ring Dips 18-16-15 Bent Y 3x10x10 Side 90 Abduction 3x15x15 Lateral Raise 3x12x15 |
Re: I've got a Monster in my Pocket!!!
Yesterday
2 mile run 17:31 |
Re: I've got a Monster in my Pocket!!!
Muscle Snatch
5x75 5x95 5x115 5x125 3x5x115 Mid Hang Power Cleans 5x95 5x135 5x185 5x205 5x225 3x5x205 Deadlift 10x135 10x225 10x305 10x335 2x10x305 3 x max Pull-ups 18-14-14 3 x max Elevated Ring Rows 18-17-17 Incline Dumbbell Curls 3x12x25 Front Raise 3x10x20 Bent Reverse Fly 3x15x15 Row 3 x 1000m, 2 min rest 3:52.4 3:57.2 4:00.2 |
Re: I've got a Monster in my Pocket!!!
Snatch Balance + 4 OHS
1x95 1x125 1x155 3x1x170 Thrusters 10x135 3x10x165 HSPUs 3x18 Ring Dips 3x16 Lateral Raise 3x15x15 Single Arm Band Pull -> External Rotation 3x12xRed Supported Snow Angels 3x12x5 Run 6 x 550m, 1 min rest 2:28 2:17 2:17 2:14 2:28 2:32 |
Re: I've got a Monster in my Pocket!!!
High Hang Muscle Snatch
5x75 5x95 3x5x115 Mid Hang Power Clean 5x135 5x185 3x5x205 Deadlifts 10x225 3x10x305 Pull-ups 3x15 Elevated Ring Rows 3x17 Dumbbell Curls 3x12x25 Crucifix Front Raise 3x12x15 Single Arm Bent Reverse Fly 3x15x15 Row 20 x 150m, 30 sec rest 32.5 31.9 31.6 32.3 32.5 33.6 33.0 33.1 33.6 33.8 32.9 32.4 32.6 33.1 32.9 32.9 32.3 32.1 32.8 32.9 |
Re: I've got a Monster in my Pocket!!!
Snatch Balance + 4 OHS
1x95 1x135 1x165 1x185 1x195 2x1x180 Thrusters 10x135 10x185 2x10x170 HSPU - 3 x AMAP 23-18-19 Ring Dips - 3 x AMAP 19-17-16 Run 3 x 1100m, 2 min rest 5:08 5:14 5:11 Bent Y 3x12x10 Side 90 Abduction 3x15x15 Lateral Raise 3x15x15 |
Re: I've got a Monster in my Pocket!!!
Snatch Balance + 4 OHS
1x95 1x135 1x165 1x185 1x195 2x1x180 Thrusters 10x135 10x185 2x10x170 HSPU - 3 x AMAP 23-18-19 Ring Dips - 3 x AMAP 19-17-16 Run 3 x 1100m, 2 min rest 5:08 5:14 5:11 Bent Y 3x12x10 Side 90 Abduction 3x15x15 Lateral Raise 3x15x15 |
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