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

Christopher G. Woods 12-14-2013 12:37 PM

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

3x95
3x115
1x135
1x145
1x155
1x165
175f
175f
1x175
1x185
1x195

Clean and Jerk

3x135
1x185
1x205
1x225
1x245
1x265
1x275

Front Squat

5x225
2x275
2x315
2x345
3x375

IRON SCAP

Felt rough today. Overhead position in the snatch was bothering by bicep/shoulder on the right side. Sluggish on everything.

Christopher G. Woods 12-16-2013 03:40 PM

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

5x135
5x185
5x225
5x235
5x225

HBBS

8x135
5x225
5x315
5x375
5x405
5x385
5x365

Push Press

5x135
5x185
5x205
5x195
5x185

Bench Press

8x135
5x185
5x225
5x235
5x225
5x215

Press

5x135
5x165
5x175
5x167.5
5x160

SCAP RECOVERY

Abdominal Circuit #1 - 20 reps each

Christopher G. Woods 12-17-2013 05:53 PM

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

3x95
3x115
5x135
5x145
3x155
3x147.5
3x140

Snatch Deadlift

5x225
5x275
5x315
5x335
5x320
5x305

RDL

5x225
5x275
5x325
5x355
5x337.5
5x320

Muscle Snatch

5x95
5x115
5x125
5x120
5x115

Shrugs

3x8x285

Bent Row

3x8x245

Chin-ups

3x15 @ BW

IRON SCAP

Christopher G. Woods 12-18-2013 02:14 PM

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

5x135
5x185
3x5x215

HBBS

8x135
5x225
5x315
3x5x365

Push Press

5x135
3x5x185

Bench Press

8x135
5x185
3x5x215

Press

5x135
3x5x160

SCAP RECOVERY

Abdominal Circuit #3

Christopher G. Woods 12-19-2013 04:57 PM

Re: I've got a Monster in my Pocket!!!
 
Below Knee Clean

3x135
3x185
3x215
3x235
3x245
3x235
3x225

Clean Deadlift

5x225
5x285
5x335
5x365
5x347.5
5x330

RDL

5x225
3x5x320

Muscle Snatch

3x5x115

Shrugs

3x8x260

Bent Row

3x8x225

Chin-ups

3x12 @ BW

IRON SCAP

Christopher G. Woods 12-21-2013 01:08 PM

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

3x95
3x115
1x135
1x155
1x165
1x175
185f
1x185
1x195
205f
205f
205f

Clean and Jerk

3x135
1x185
1x205
1x225
1x245
1x265

Front Squat

5x225
2x315
2x355
2x385

IRON SCAP

I've been sick most of the week, and I think it finally caught up to me, which is funny, because I feel better today than I have since last weekend. I may have also burned up a little too much CNS on the 3 Snatch attempts at 205 (plus the screaming when I failed). I was under all of them, but the bar was just a hair in front. I didn't have much quick left when I started the Clean and Jerks. I actually loaded 275, but as soon as I started to pull it I knew it wasn't happening. Front Squats felt pretty good though.

NOTE: I think I can start skipping 165 when warming up the Snatch, and 205 when warming up the C&J.

Christopher G. Woods 12-23-2013 02:50 PM

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

5x135
5x185
5x225
5x245
5x255
5x242.5
5x230

HBBS

8x135
5x225
5x315
5x395
5x425
5x405
5x385

Push Press

5x135
5x185
5x205
5x215
5x205
5x195

Bench Press

8x135
5x185
5x225
5x245
5x235
5x225

Press

5x135
5x165
3x180
4x172.50
4x165

SCAP RECOVERY

Christopher G. Woods 12-24-2013 02:24 PM

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

3x95
3x115
3x135
3x155
3x165
3x157.5
3x150

Snatch Deadlift

5x225
5x275
5x325
5x355
5x337.5
5x320

RDL

5x275
5x315
5x345
5x375
5x357.5
5x340

Muscle Snatch

5x95
5x115
5x125
5x135
5x130
5x125

IRON SCAP

Christopher G. Woods 12-26-2013 03:38 PM

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

5x135
5x185
3x5x230

HBBS

8x135
5x225
5x315
3x5x385

Push Press

5x135
3x5x195

Bench Press

8x135
5x185
3x5x225

Press

5x135
3x5x160

IRON SCAP

Abdominal Circuit #4

Christopher G. Woods 12-27-2013 02:52 PM

Re: I've got a Monster in my Pocket!!!
 
Below Knee Clean

3x135
3x185
3x225
3x245
3x255
3x242.5
3x230

Clean Deadlift

5x225
5x315
5x355
5x385
5x367.5
5x350

RDL

5x275
3x5x340

Muscle Snatch

5x95
3x5x125

Shrugs

3x5x305

Bent Rows

3x8x265

Christopher G. Woods 12-28-2013 12:59 PM

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

3x95
1x115
1x125
1x135
1x145
1x155
1x165
1x175

Clean and Jerk

3x135
1x185
1x205
1x225
1x245

IRON SCAP

Kept it light today, and no front squats, since the holiday forced me to move my rest day to the middle of the week, instead of having it yesterday.

Christopher G. Woods 12-30-2013 01:46 PM

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

5x60kg
3x80kg
3x100kg
3x110kg
3x120kg
3x114kg
3x108kg

HBBS

8x135
5x225
3x315
3x395
3x425
3x405
3x385

Push Press

5x135
3x185
3x205
3x215
3x205
3x195

Bench Press

8x135
3x185
3x225
3x245
3x235
3x225

Press

5x135
3x165
3x175
3x167.5
3x160

SCAP RECOVERY

Christopher G. Woods 12-31-2013 01:55 PM

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

5x60kg
3x80kg
3x100kg
3x110kg
3x120kg
3x114kg
3x108kg

Clean Pull

3x100kg
3x120kg
3x130kg
3x124kg
3x117kg

Clean Deadlift

3x315
3x355
3x385
3x367.5
3x350

RDL

3x315
3x345
3x375
3x357.5
3x340

Bent Row

3x5x265

Weighted Chin-ups

3x8 w/ 20lb

IRON SCAP

Abdominal Circuit #6

Christopher G. Woods 01-01-2014 06:19 PM

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

5x60kg
3x80kg
3x100kg
3x3x108kg

HBBS

8x135
5x225
3x315
3x3x385

Push Press

5x135
3x3x195

Bench Press

8x135
3x185
3x3x225

Press

5x135
3x3x160

SCAP RECOVERY

Abdominal Circuit #1

Christopher G. Woods 01-02-2014 01:52 PM

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

5x40kg
3x50kg
3x60kg
3x70kg
3x75kg
3x72kg
3x68kg

Snatch Pull

5x60kg
3x70kg
3x80kg
3x90kg
3x86kg
3x81kg

Snatch Deadlift

3x275
3x325
3x355
3x337.5
3x320

RDL

5x275
3x3x340

Bent Row

3x5x245

Weighted Chin-ups

3x6 w/ 20lb

IRON SCAP

Christopher G. Woods 01-04-2014 03:41 PM

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

3x40kg
3x50kg
1x60kg
1x70kg
1x75kg
1x80kg
1x85kg
f90kg
f90kg
1x90kg
f95kg
1x80kg
1x80kg
1x80kg

Clean and Jerk

3x60kg
2x80kg
1x100kg
1x110kg
1x115kg
1x120kg
f125kg
1x125kg Power Jerk
f130kg
f113kg Stood up the Clean, then I started seeing the pretty stars

Front Squat

5x225
2x315
2x335
2x355

IRON SCAP

Emptied the tank about halfway through the workout. Trying to lose 8 pounds in the next 5 weeks; cut the pre-workout carbs a little too much.

Christopher G. Woods 01-06-2014 03:37 PM

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

5x60kg
3x80kg
3x100kg
3x115kg
2x125kg
3x119kg
3x113kg

HBBS

8x135
5x225
3x315
3x405
3x445
3x425
3x405

Push Press

5x135
3x185
3x205
3x225
3x215
3x205

Bench Press

5x135
3x185
3x225
3x240
3x255
3x242.5
3x230

Press

5x135
3x155
3x170
3x180
3x172.5
3x165

Reverse Hyper

3x10x140

SCAP RECOVERY

Abdominal Circuit #2

Christopher G. Woods 01-07-2014 02:50 PM

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

5x60kg
3x80kg
3x100kg
3x115kg
3x125kg
3x119kg
3x113kg

Clean Pulls

3x100kg
3x120kg
3x130kg
3x140kg
3x133kg
3x126kg

Clean Deadlifts

3x140kg
3x170kg
3x185kg
3x176kg
3x167kg

RDL

3x140kg
3x160kg
3x175kg
3x167kg
3x156kg

Bent Row

3x5x125kg

Weighted Chin-ups

3x10 w/20lb

Reverse Hyper

3x10x140

IRON SCAP

Abdominal Circuit #3

Christopher G. Woods 01-08-2014 02:48 PM

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

5x60kg
3x80kg
3x100kg
3x3x113kg

HBBS

8x135
5x225
3x315
3x3x405

Push Press

5x135
3x185
3x3x205

Bench Press

8x135
3x185
3x3x230

Press

5x135
3x3x165

Reverse Hyper

3x10x140

SCAP RECOVERY

Abdominal Circuit #4

Christopher G. Woods 01-09-2014 03:53 PM

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

5x40kg
3x50kg
3x60kg
3x70kg
3x75kg
3x80kg
3x76kg
3x72kg

Snatch High Pull

5x60kg
3x80kg
3x90kg
3x95kg
3x92kg
3x86kg

Snatch Deadlift

3x100kg
3x130kg
3x145kg
3x155kg
3x165kg
3x157kg
3x149kg

Bent Row

3x5x113kg

Weighted Chin-ups

3x8 w/ 20lb

IRON SCAP

Abdominal Circuit #5

Reverse Hyper

3x10x140

Christopher G. Woods 01-11-2014 01:41 PM

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

5x40kg
3x50kg
1x60kg
1x70kg
1x80kg
f85kg
1x85kg
f90kg
f90kg
f80kg
f80kg:censored:
3x1x80kg
5x1x60kg

Clean and Jerk

5x60kg
3x80kg
1x100kg
1x110kg
1x120kg
1x125kg
f130kg
f130kg
1x120kg
1x110kg


Front Squat

5x225
2x315
2x345
2x375

IRON SCAP

Reverse Hyper

3x10x140

Seem to be having some technique issues with my Snatch this week. If I start focusing too much on pulling to the hip, I don't keep my weight back far enough.

Christopher G. Woods 01-13-2014 05:40 PM

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

5x60kg
3x80kg
3x100kg
3x110kg
3x120kg
3x125kg
3x119kg
3x113kg

HBBS

8x135
5x225
3x315
3x375
3x425
3x465
3x442.5
3x420

Push Press

5x135
3x185
3x215
3x235
3x225
3x215

Bench

5x135
3x185
3x215
3x245
3x265
3x252.5
3x240

Press

5x135
3x155
3x170
F185
3x177.5
3x170

SCAP RECOVERY

Christopher G. Woods 01-14-2014 05:19 PM

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

5x60kg
3x80kg
3x100kg
3x120kg
3x130kg
3x124kg
3x113kg

Clean Pulls

3x100kg
3x120kg
3x135kg
3x145kg
3x138kg
3x131kg

Clean Deadlift

3x140kg
3x175kg
3x190kg
3x181kg
3x171kg

RDL

3x140kg
3x165kg
3x180kg
3x171kg
3x162kg

Bent Row

3x5x130kg

Chin-ups

3x12 w/ 20lb

IRON SCAP

Reverse Hyper

3x10x190lb

Christopher G. Woods 03-24-2014 04:57 PM

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

Jerk

5x135
3x185
1x205
1x225
1x245
1x255
6x5x155

HBBS

8x135
5x225
10x4x310, E90


PM

A1. Bench Press - 5x10x185, no rest
A2. Strict Pull-ups - 5x12xBW, 2 min rest

10 x 300m row, 1 min rest

1:05.5
1:06.3
1:05.7
1:06.9
1:07.3
1:06.5
1:07.4
1:07.8
1:06.7
1:06.4

Christopher G. Woods 03-25-2014 12:52 PM

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

Snatch

5x75
3x95
2x115
1x125
1x135
1x145
1x155
1x165

High Hang Snatch

6x5x105

Power Cleans

10x4x175, OTM


PM

15 sets
30 sec alternating dumbbell snatch, 50#
15 sec rest
30 sec abmat sit-ups
15 sec rest

SN 12-12-12-12-12-13-13-13-13-13-13-13-13-13-13=190/12
SU 16-17-17-17-17-17-16-16-16-16-15-16-15-16-15=242/15

Total=432/27

Christopher G. Woods 03-27-2014 04:34 PM

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

Push Press

5x135
3x185
1x205
1x225
1x245
6x5x145

Front Squat

5x135
10x4x250, E90


PM

A1. Dips - 5 x 10 reps, no rest
A2. Chin-ups - 5 x 12 reps, 2 min rest

6 x 500 row, 90 sec rest

1:54.8
1:55.7
1:53.6
1:57.6
1:53.1
1:54.7

Christopher G. Woods 03-28-2014 01:37 PM

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

Clean

5x135
3x185
1x205
1x225
1x245
1x255

Clean from Hip

6x5x155

Power Snatch

5x95
1-0x4x125, OTM


PM

10 sets
30 sec russian KB swing, 24kg
15 sec rest
30 sec ring rows
15 sec rest
30 sec double unders
15 sec rest

K 19-19-20-19-16-15-17-17-15-17=174
R 22-17-15-15-15-17-17-15-18-16=167
D 41-51-32-42-46-57-33-41-46-53=442

Total=783

Christopher G. Woods 03-31-2014 01:44 PM

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

Jerk

5x135
3x185
1x205
1x225
1x245
1x255
6x5x165

HBBS

5x225
9x4x330, E90


PM

Open Workout 14.5

21-18-15-12-9-6-3

Thrusters, 95/65
Bar Facing Burpees

17:21

Damn! My lactic endurance is ****, right now.

Christopher G. Woods 04-01-2014 01:07 PM

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

Snatch

5x95
3x115
1x125
1x135
1x145
1x155
1x165
1x175

Snatch from Hip

6x5x115

Power Clean

5x135
9x4x190, OTM


PM

5 rounds

5 box jumps, 30"
10 deadlifts, 255#
50 double unders

9:20

Christopher G. Woods 04-03-2014 05:48 PM

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

Push Press

5x135
3x185
1x205
1x225
1x245
6x5x155

Front Squat

5x185
9x4x265, E90


PM

20 minute AMRAP
10 t2b
10 HSPU
20 lateral lunges

9 rounds + 6 t2b

Christopher G. Woods 04-04-2014 01:25 PM

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

Clean

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

Clean from Hip

6x5x170

Power Snatch

5x95
9x4x135, OTM


PM

6 sets

10 c2b kipping pull-ups
10 burpees
250m row
4 minute rest

1:43.37
1:38.27
1:35.30
1:36.12
1:40.23
1:43.50

Christopher G. Woods 04-05-2014 09:00 AM

Re: I've got a Monster in my Pocket!!!
 
30 Turkish Get-ups, NFT @ 28kg

"Annie"

50-40-30-20-10

double unders
abmat sit-ups, unanchored

7:02

Christopher G. Woods 04-07-2014 04:24 PM

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

Jerk

5x135
3x185
1x205
1x225
1x245
1x255
1x265
6x5x180

HBBS

5x225
3x315
8x4x350, E90


PM

3 sets, NFT
20 renegade rows, 50
10 reverse flyes, 20

3 sets
10 dumbbell presses, 50
20 sit-ups w/ twist

10 sets
30 sec Airdyne sprint (cal), 90 sec rest

20-19-17-16-16-16-17-18-19-16=174

Christopher G. Woods 04-08-2014 12:57 PM

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

Snatch

5x95
3x115
1x135
1x145
1x155
1x165
1x175

Snatch from Hip

6x5x120

Power Clean

5x135
3x185
8x4x200, OTM

50 strict c2b pull-ups, NFT


PM

15-13-11-9-7-5-3-1 dips
1-3-5-7-9-11-13-15 t2b

8:26

"Flight Simulator"

7:38

Christopher G. Woods 04-08-2014 12:59 PM

Re: I've got a Monster in my Pocket!!!
 
+50 strict c2b pull-ups, NFT @ AM

[QUOTE=Christopher G. Woods;1227298]AM

Jerk

5x135
3x185
1x205
1x225
1x245
1x255
1x265
6x5x180

HBBS

5x225
3x315
8x4x350, E90


PM

3 sets, NFT
20 renegade rows, 50
10 reverse flyes, 20

3 sets
10 dumbbell presses, 50
20 sit-ups w/ twist

10 sets
30 sec Airdyne sprint (cal), 90 sec rest

20-19-17-16-16-16-17-18-19-16=174[/QUOTE]

Christopher G. Woods 04-10-2014 01:47 PM

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

Push Press

5x135
3x185
1x205
1x225
1x245
6x5x165

Front Squat

5x135
5x225
8x4x285, E90

50 c2b pull-ups, NFT


PM

12 x row 1 min(meters), 30 sec rest

272
271
274
266
259
263
269
269
278
278
272
271

Christopher G. Woods 04-11-2014 01:17 PM

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

Clean

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

Clean from Hip

6x5x180

Power Snatch

5x95
3x115
8x4x140, OTM


PM

10 sets
30 sec OH lunge, 45
15 sec rest
30 sec push-ups
15 sec rest
30 sec abmat sit-ups
15 sec rest

L 17-20-20-20-20-20-18-20-20-21=198
P 23-21-21-19-17-16-17-15-16-16=181
S 16-16-16-16-16-17-16-16-16-16=161

Total=540

Christopher G. Woods 04-15-2014 07:53 PM

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

Jerk

5x135
3x185
1x225
1x245
1x265
6x4x185

HBBS

5x185
5x275
10x3x360, E90

50 c2b pull-ups, NFT

No PM workout; too exhausted from the MAAC.


Today

AM

Snatch

5x95
3x115
1x135
1x155
1x165
1x175
1x185

Snatch from Hip

6x4x130

Power Clean

5x135
3x185
10x3x205, OTM

50 c2b pull-ups, NFT


PM

30 min AMRAP
10 burpees
20 cal Spin bike

16 rounds + 3 burpees

Christopher G. Woods 04-16-2014 01:23 PM

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

6 x run "Rockville 400m", 2 minute rest

2:05.86
2:07.01
2:10.98
2:14.66
2:16.03
2:26.03

I'm qualifying this as "Rockville 400m", because I'm pretty sure it's more in the 450-500 range, plus there are two 90 degree turns, a hill, and a stop and turnaround at the end. I know I haven't done much running since fall, but I can't imagine that I've actually lost 20-30 seconds off of my split time, even with the adverse terrain. I'll have to get out to a track soon, to establish some frame of reference.


PM

8 x 300m row, 1 minute rest

1:05.4
1:03.7
1:03.6
1:04.2
1:04.2
1:04.3
1:04.6
1:04.5

Christopher G. Woods 04-17-2014 01:58 PM

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

Push Press

5x135
3x185
1x225
1x245
1x255
6x4x180


Front Squat

5x180
10x3x290, E90


PM

50 c2b pull-ups, NFT

20 minute AMRAP
3 ring dips
5 t2b
7 OHS, 75#

20 rounds + 8 reps

Stomach's been bothering me all afternoon, felt a little weak, so I kept the metcon light and low rep to maintain flow.


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