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-   -   Mac's getting filthy jacked! (https://board.crossfit.com/showthread.php?t=42868)

Mac Oneill 03-11-2011 05:17 PM

Re: Mac's getting filthy jacked!
 
[B]03-11-11[/B]

[B]Snatch Balance[/B] - 5@45#, 5@95#, 5@115#, 2@135#, 1@155#

[B]WOD[/B]
5 Rounds of:

7 - 135# Push Jerks
20 - Air Squats

[B]Time = 4:58[/B]

[B]GHD Sit Ups[/B] - 3x10

Mac Oneill 03-12-2011 01:14 PM

Re: Mac's getting filthy jacked!
 
[B]03-12-11[/B]

[B]WOD[/B]
4 Rounds of:

10 - 50# DB Push Jerks
2 - 15' Rope Climbs
10 - 225# Deadlifts

[B]Time = 14:09[/B]

[B]Parallete Work[/B]
L-Sit + Tuck Sit + Tuck Plance + Press to Handstand and back x6

Mac Oneill 03-14-2011 04:34 PM

Re: Mac's getting filthy jacked!
 
[B]03-14-11[/B]

[B]Back Squat[/B] - 10@45#, 5@135#, 5@185#, 3@225#, 2@245#, [B]3x5@265#(PR)[/B]

[B]Press[/B] - 10@45#, 5@95#, 3@135#, 4@145#, 3@145#, 4@145#
This is the 3rd week in a row I've stalled out on my work sets for the press. Plan on dropping down to 142 or so next week and hopefully that will fix the problem.

[B]Power Clean[/B] - 3@135#, 3@155#, 5x3@180#

[B]Weighted Ring Pull Ups[/B] - 3x5@15#

[B]Parallete work[/B]
L-sit + Tuck Sit + Tuck Planche + Tuck Shoulder Stand and back x4

[B]Jackson 5[/B]
25 - Crunches
25 - Figure 4 Crunches (Each Side)
25 - Oblique Crunches (Each Side)
25 - Full Body Crunch (Bent Knee-V Up)
25 - Flutter Kicks

Mac Oneill 03-16-2011 10:44 AM

Re: Mac's getting filthy jacked!
 
[B]03-16-11[/B]

[B]Front Squat[/B] - 10@45#, 5@95#, 5@135#, 3@155#, 2@185#, [B]3x5@205#(PR)[/B]

[B]Bench Press[/B] - 8@135#, 5@185#, 3@205#, 3x5@220#

[B]Deadlift[/B] - 8@135#, 5@185#, 3@225#, 2@245#, [B]5@275#(PR)[/B]

[B]Weighted Bar Dips[/B] - 5@50#, 5@60#, 5@70#, 5@80#

[B]Weighted Cable Crunch[/B] - 10@100#, 8@110#, 10@100#

Mac Oneill 03-17-2011 09:37 AM

Re: Mac's getting filthy jacked!
 
[B]03-17-11[/B]

[B]6 Tabata Ring Rows[/B] - 7, 6, 5, 5, 5, 5

[B]WOD[/B]
15 minute AMRAP:

1 - 95# Squat Snatch
4 - 95# Overhead Squats
1 - 95# Squat Snatch
4 - 95# Overhead Squats
8 - 20" Box Step Ups
6 - Toes to Bar

[B]Rounds = 7 +17[/B]

[B]Straight Arm Plank[/B] - 60s, 45s, 45s

Mac Oneill 03-20-2011 07:50 PM

Re: Mac's getting filthy jacked!
 
[B]03-18-11[/B]

[B]Ring Work[/B]
Muscle Up + Back Lever

[B]WOD[/B]
4 Rounds for time:

10 - Pistols
10 - 45# Double DB Snatch

[B]Time = 7:38[/B]

[B]Ring Work[/B]
Muscle Up work

Mac Oneill 03-20-2011 07:52 PM

Re: Mac's getting filthy jacked!
 
[B]03-20-11[/B]

[B]WOD[/B]
10 Minute AMRAP:

15 - 85# Thrusters
30 - Hand Release Push Ups

[B]Rounds = 3 +5 Thrusters[/B]

[B]GHD Raises[/B] - 3x3

[B]Parallete Work[/B]
L-Sit + Tuck Sit + Tuck Planche x6

Mac Oneill 03-21-2011 09:23 AM

Re: Mac's getting filthy jacked!
 
[B]03-21-11[/B]

[B]Deadlift[/B] - 8@135#, 5@185#, 3@225#, 3@255#, [B]3@285#(PR)[/B]

[B]WOD[/B]
3 Rounds for time:

400m Row
21 - 53# KB Swings
12 - Pull Ups

[B]Time = 11:26[/B]

[B]4 Minute Hollow Rock/Superman Curcuit[/B]

Mac Oneill 03-22-2011 07:38 PM

Re: Mac's getting filthy jacked!
 
[B]03-22-11[/B]

[B]Back Squat[/B] - 5@135#, 5#185#, 3@225#, 2@245#, [B]3x5@270#(PR)[/B]

[B]Press[/B] - 10@45#, 5@95#, 3@115#, 5@142.5#, 4@142.3#, 4@142.5#

[B]Power Clean[/B] - 3@135#, 3@155#, 5x3@185#

[B]Weighted Ring Pull Ups[/B] - 3x5@20#

Mac Oneill 03-24-2011 10:50 AM

Re: Mac's getting filthy jacked!
 
[B]03-24-11[/B]

[B]Front Squat[/B] - 5@45#, 5@95#, 5@135#, 3@155#, 2@185#, [B]3x5@210#(PR)[/B]

[B]Bench Press[/B] - 8@135#, 5@185#, 3@205#, 5@225#, 5@225#, 4@225#
:( I really wanted the 225 for 3x5, but you cant be on top of your game every day I suppose.

[B]Deadlift[/B] - 8@135#, 5@185#, 3@225#, 2@245#, [B]5@280#(PR)[/B]

[B]Weighted Ring Dips[/B] - 3x5@50#


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