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

Christopher G. Woods 06-10-2013 06:35 PM

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

Push Jerk

5x135
1x185
1x205
1x225
1x245
1x265
1x285
3x1x260

HBBS

8x135
5x225
3x315
1x395
1x435
1x475
3x1x435

Bench Press

8x135
5x185
3x205
3x225
3x245
3x3x225


PM

15 minute AMRAP
5 L-sit chin-ups
Airdyne 10 cal

13 rounds + 5 chins

Christopher G. Woods 06-18-2013 06:32 AM

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

AM

5 sets
5 hang squat cleans, 135#
10 kb swings, 24kg
250m row
3 min rest

1:53 (issue with rower strap)
1:35
1:47
1:43
1:46


PM


10 sets
3 muscle-ups
21 double unders
1 minute rest

36.54
32.80
29.87
29.01
35.80
29.53
29.57
28.33
30.60
28.74


Friday

Snatch Balance

5x65
3x95
3x115
3x135
3x155
3x175
3x185
3x3x170

Deadlift

8x135
5x225
5x315
5x365
5x405
3x3x365


Yesterday

AM

Push Jerk

5x135
1x155
1x175
1x195
1x215
1x235
1x255
1x275
1x295
3x1x270

HBBS

8x135
5x225
3x315
1x365
1x415
1x465
1x495
3x1x450


PM

"Lynne"

5 sets
max rep Bench Press, 185#
max rep Pull-ups
rest as needed

B 17-14-12-11-11
P 25-22-22-20-15

Total=169

Christopher G. Woods 06-19-2013 10:08 AM

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

AM

10 sets
3 power cleans, 185#
250m row

1:07
1:06
1:14
1:12
1:13
1:15
1:14
1:14
1:19
1:17


PM

20 minute AMRAP
10 ring rows, feet elevated
15 hip extensions
20 frogleg sit-ups

12 rounds

Christopher G. Woods 07-01-2013 11:52 AM

Re: I've got a Monster in my Pocket!!!
 
Last Monday, I hit a PR of 515# on the HBBS and missed a PR attempt of 305# on the Push Jerk. I took the rest of the week off to recover from the pounding that I've been putting on my body for the past 12 weeks. Back in the gym today, I'm rebooting the Matrix Wave program for HBBS, Push Jerk, Cleans, Deadlifts, Front Squat, Snatch Balance, Snatch and Snatch Dead. I'll probably only do two waves, skipping the 1's wave at the end. I'm repeating the weights for the Jerk, since I failed the final week.

Push Jerk

5x135
3x185
3x205
3x225
3x245
3x3x225

HBBS

8x135
5x225
5x315
5x365
5x405
3x5x365

Bird Dog Twist

3x10 each side

45# Weighted Sit-ups

3x15

Christopher G. Woods 07-01-2013 08:44 PM

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

5 sets NFT
10 weighted dips, 45#
15 c2b pull-ups
2 minute rest

10 x 30yd Prowler Sprint OTM, 90#

Christopher G. Woods 07-02-2013 10:40 AM

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

Cleans

5x135
3x185
3x205
3x225
3x245
3x3x225

Clean Deadlift (w/ straps)

5x225
5x315
5x365
5x405
3x5x365

Christopher G. Woods 07-03-2013 08:09 AM

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

8 rounds
6 kb swings, 32kg
250m row
1 minute rest

1:13
1:11
1:12
1:12
1:15
1:17
1:16
1:16

Christopher G. Woods 07-04-2013 01:17 PM

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

3x95
3x115
3x135
3x155
3x165
3x3x150

Front Squat

5x135
5x225
5x275
5x305
3x5x275

20 minutes OTM
odd : 3 muscle-ups
even : 50 double unders

Christopher G. Woods 07-05-2013 11:35 AM

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

Snatch

5x65
3x95
3x115
3x135
3x145
3x155
3x3x140

Snatch Deadlift

5x135
5x185
5x225
5x245
3x5x225

Christopher G. Woods 07-06-2013 11:22 AM

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

8 sets
3 stone to shoulder, 145#
250m row
1 minute rest

1:23
1:18
1:18
1:15
1:18
1:17
1:19
1:17


Today

25 minute AMRAP
Airdyne 20 cal
15 frogleg sit-ups
10 push-ups
5 strict c2b pull-ups

10 rounds + 5 cal


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