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

Mac Oneill 02-09-2011 06:47 AM

Re: Mac's getting filthy jacked!
 
[B]02-08-11[/B]

[B]Back Squat[/B] - 5@45#, 5@135#, 5@185#, 3@225#, 3x5@240#

[B]Press[/B] - 10@45#, 5@95#, 3@115#, 3x5@135#

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

[B]Ring Pull Ups[/B] - 1x10, 1x8, 1x4

Mac Oneill 02-10-2011 05:53 PM

Re: Mac's getting filthy jacked!
 
[B]02-10-11[/B]

[B]Front Squat[/B] - 5@45#, 5@95#, 5@135#, 3@165#, 3x5@180#

[B]Bench Press[/B] - 7@135#, 5@155#, 3x5@195#

[B]Deadlift[/B] - 8@135#, 5@185#, 2@225#, 5@240#

[B]Pendlay Row[/B] - 3x10@135#

[B]Weighted Dips[/B] - 2x12@25#, 1x10@25#

Mac Oneill 02-12-2011 10:17 AM

Re: Mac's getting filthy jacked!
 
[B]02-11-10[/B]

[B]Overhead Squat[/B] - 5@45#, 5@95#, 3@135#, 1@155#, 1@185#, 1@205#(Fail), [B]1@205#(PR)[/B]

[B]WOD[/B]
Mary
AMRAP in 20 minutes:

5 - HSPUs
10 - Pistols
15 - Pull Ups

[B]Rounds = 6 + 4 HSPUs[/B]
Handstand push ups are still and obvious weakness for me, but at least I can take a victory from the OHS.

Mac Oneill 02-14-2011 05:34 PM

Re: Mac's getting filthy jacked!
 
[B]02-14-11[/B]

[B]Pendlay Row[/B] - 10@135#, 3x5@155#

[B]WOD[/B]
21-15-9:

Ring Dips
135# Deadlifts

[B]Time = 3:11[/B]

[B]V-Ups[/B] - 4x10

Mac Oneill 02-15-2011 02:40 PM

Re: Mac's getting filthy jacked!
 
[B]02-15-11[/B]

[B]Back Squat[/B] - 5@45#, 5@135#, 5@185#, 3@225#, 3x5@245#

[B]Press[/B] - 10@45#, 5@95#, 3@115#, 3@140#, 4@140#, 2@140#
My progress stalled here, I was supposed to hit 3x5@140# but couldn't get it. I real ashamed, humbled, bummed, I dunno what word I'm looking for. I'm definitely not happy or optimistic by any means. My anterior deltoids were fried from the ring dips yesterday though. Hopefully I'll hit this next week otherwise I'm going to need to get a hold of some micro plates.

[B]Power Clean[/B] - 3@135#, 5x3@160#

[B]Ring Pull Ups[/B] - 1x10, 1x7, 1x5
Not seeing a whole lot of progress here either...

Mac Oneill 02-18-2011 11:23 AM

Re: Mac's getting filthy jacked!
 
[B]02-17-11[/B]

[B]Front Squat[/B] - 5@45#, 5@95#, 5@135#, 3@155#, 3x5@185#

[B]Bench Press[/B] - 5@135#, 5@185#, 3x5@200#

[B]Deadlift[/B] - 8@135#, 5@185#, 3@225#, 5@245#

[B]Ring Dips[/B] - 10, 6, 8
My chest was still really sore and burnt out from the ring dips on monday so I took this pretty easy.

Mac Oneill 02-18-2011 11:26 AM

Re: Mac's getting filthy jacked!
 
[B]02-18-11[/B]

[B]Hand Stand Practice[/B]

[B]Snatch Warm Up[/B]

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

7 - 115# Power Snatches
15 - 20# Wall Balls

[B]Time = 9:03[/B]

[B]Throwdowns[/B] - 2x25

Mac Oneill 02-21-2011 02:48 PM

Re: Mac's getting filthy jacked!
 
[B]02-20-11[/B]

[B]Tumbling Practice[/B]
Round off work
Back Handspring Work
Back Tuck Work

[B]Stunt Practice[/B]
Whatever its called where you toss the girl over your head lol

Mac Oneill 02-21-2011 02:51 PM

Re: Mac's getting filthy jacked!
 
[B]02-21-11[/B]

[B]Deadlift[/B] - 21@135#, 15@135#, 9@135#

[B]WOD[/B]
AMRAP in 8 Minutes:

4 - Deadhang Pull Ups
5 - Chest Clapping Push Ups
6 - Pistols (3R/3L)

[B]Rounds = 7 +3 Pull Ups[/B]

[B]Hollow Rock/ Superman[/B] - 2 Minutes

Mac Oneill 02-22-2011 03:00 PM

Re: Mac's getting filthy jacked!
 
[B]02-22-11[/B]

[B]Back Squat[/B] - 5@45#, 5@135#, 5@185#, 3@225#, [B]3x5@250#(PR)[/B]

[B]Press[/B] - 10@45#, 5@95#, 3@115#, [B]3x5@140#(PR)[/B]

[B]Power Clean[/B] - 3@135#, 5x3@165#

[B]Ring Pull Ups[/B] - 1x10, 1x7, 1x6

Mac Oneill 02-24-2011 02:55 PM

Re: Mac's getting filthy jacked!
 
[B]02-24-11[/B]

[B]Front Squat[/B] - 5@45#, 5@95#, 5@135#, 3@155#, 2@175#, 3x5@190#

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

[B]Deadlift[/B] - 8@135#, 5@185#, 3@225#, 5@250#

[B]Ring Dips[/B] - 1x18, 1x15, 1x9

Mac Oneill 02-25-2011 10:56 AM

Re: Mac's getting filthy jacked!
 
[B]02-25-11[/B]

[B]Ring Work[/B] - Muscle Up to Back Lever Practice

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

5 - 50# DB Squat Cleans
5 - Burpees

[B]Time = 9:00[/B]

[B]Bridges[/B] - 4x5

Mac Oneill 03-01-2011 09:21 PM

Re: Mac's getting filthy jacked!
 
[B]02-25-11[/B]

5:00PM

[B]Tumbling Practice[/B]
Handstand Work
Round Off Work
Back Tuck Work

Mac Oneill 03-01-2011 09:24 PM

Re: Mac's getting filthy jacked!
 
[B]03-01-11[/B]

[B]Back Squat[/B] - 10@45#, 5@135#, 5@185#, 3@225#, [B]3x5@255#(PR)[/B]

[B]Press[/B] - 10@45#, 5@95#, 3@115#, 1@135#, [B]5@145#(PR)[/B], 4@145#, 4@145#

[B]Power Clean[/B] - 3@135#, 5x3@170#

[B]Ring Pull Ups[/B] - 1x11, 1x7, 1x6

Mac Oneill 03-03-2011 03:19 PM

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

[B]Front Squat[/B] - 8@45#, 5@95#, 5@135#, 3@155#, 2@175#, 3x5@195#

[B]Bench Press[/B] - 8@135#, 5@185#, 3x5@210#

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

[B]Weighted Ring Dips[/B] - 16@10#, 11@10#, 9@10#

Mac Oneill 03-04-2011 01:18 PM

Re: Mac's getting filthy jacked!
 
[B]03-04-11[/B]

[B]Handstand Practice[/B]

[B]Handstand Push Ups[/B] - 1x3, 2x5

[B]WOD[/B]
21-15-9:

95# SDLHP
95# OHS

[B]Time = 5:55[/B]

[B]Barbell Rollouts[/B] - 3x5

Mac Oneill 03-07-2011 08:20 PM

Re: Mac's getting filthy jacked!
 
[B]03-05-11[/B]

[B]Tumbling Practice[/B]
Handstand work
Cartwheel work
Round off work
Back Handspring work
Back Tuck work

Mac Oneill 03-07-2011 08:23 PM

Re: Mac's getting filthy jacked!
 
[B]03-07-11[/B]

[B]Bench Press[/B] - 9@135#, 5@185#, 5@205#, [B]5@225#(PR)[/B]

[B]WOD[/B]
For time:

100 - 20# Wallballs

*4 Burpees every minute on the minute

[B]Time = 7:54, 28 Burpees[/B]

Mac Oneill 03-08-2011 03:47 PM

Re: Mac's getting filthy jacked!
 
[B]03-08-11[/B]

[B]Back Squat[/B] - 8@45#, 5@135#, 5@185#, 3@225#, 2@245#, [B]3x5@260#(PR)[/B]

[B]Press[/B] - 10@45#, 5@95#, 3@115#, 2@135#, 5@145#, 4@145#, 3@145#

[B]Power Clean[/B] - 3@135#, 3@155#, 5x3@175#

[B]Ring Pull Ups[/B] - 1x10, 1x10, 1x9

Mac Oneill 03-10-2011 02:24 PM

Re: Mac's getting filthy jacked!
 
[B]03-10-11[/B]

[B]Front Squat[/B] - 8@45#, 5@95#, 5@135#, 3@155#, 2@175#, [B]3x5@200#(PR)[/B]

[B]Bench Press[/B] - 8@135#, 5@185#, 3@205#, 3x5@215#

[B]Deadlift[/B] - 8@135#, 5@185#, 3@225#, 2@245#, [B]5@265#(PR)[/B]

[B]Weighted Ring Dips[/B] - 5@40#, 6@40#, 8@40#

[B]Barbell Rollouts[/B] - 3x5

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#

Mac Oneill 03-25-2011 10:20 AM

Re: Mac's getting filthy jacked!
 
[B]03-25-11[/B]

[B]Butterfly Kipping Practice[/B]

[B]WOD[/B]
5-10-15-10-5:

Handstand Push Ups
Pistols (Each Leg)

[B]Time = 12:20[/B]

Mac Oneill 03-28-2011 02:06 PM

Re: Mac's getting filthy jacked!
 
[B]03-26-11[/B]
1+ Hours of Stunting Practice

Mac Oneill 03-28-2011 02:08 PM

Re: Mac's getting filthy jacked!
 
[B]03-28-11[/B]

[B]Snatch Balance[/B] - 5@45#, 3@95#, 3@115#, 1@135#, 1@155#
These were all really easy. I wanted to do 185 but ran out of time.

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

6 - 50# DB Hanging Squat Cleans
6 - 50# DB Push Jerks

*3 Burpees every minute on the minute
[B]Time = 8:33[/B]

Mac Oneill 03-30-2011 05:59 AM

Re: Mac's getting filthy jacked!
 
[B]03-30-11[/B]

[B]Back Squat[/B] - 8@45#, 5@135#, 5@185#, 3@225#, 2@255#, [B]3x5@275#(PR)[/B]

[B]Press[/B] - 10@45#, 5@95#, 2@115#, 3x5@140#

[B]Power Clean[/B] - 3@135#, 3@155#, 2@175#, 3x3@190#, 1x1@190#, 1x3@190#
I guess I rushed into the 4th set. Hit the first rep, then missed the next two. I think I need to take the time to collect myself between each rep instead of getting on it and ripping it off the floor again. I probably should have done an extra set, but it wont hurt me to revisit 190 next week.

[B]Weighted Ring Pull Ups[/B] - 3x5@25#

Mac Oneill 03-31-2011 07:33 PM

Re: Mac's getting filthy jacked!
 
[B]03-31-11[/B]

[B]Front Squat[/B] - 5@45#, 5@95#, 5@135#, 3@155#, 2@185#, 2@205#, [B]3x5@215#(PR)[/B]

[B]Bench Press[/B] - 8@135#, 5@185#, 3@205#, 5@225#, 4@225#, 3@225#
THIS IS NOT WHAT I WANTED TO SEE! I guess I'm not gonna be on top of my game every day...

[B]Deadlift[/B] - 5@135#, 5@185#, 3@225#, 2@255#, [B]5@285#(PR)[/B]

[B]Weighted Ring Dips[/B] - 5@55#, 5@55#, 4@55#
This was unfortunate also, don't know why I could push out the last rep. Ring dips normally arn't a problem for me. Maybe I was fried from failing on the bench.

[B]Barbell Rollouts[/B] - 2x5

Mac Oneill 04-05-2011 09:30 PM

Re: Mac's getting filthy jacked!
 
[B]04-05-11[/B]

[B]Back Squat[/B] - 5@45#, 5@135#, 5@185#, 3@225#, 2@255#, [B]3x5@280#(PR)[/B]

[B]Press[/B] - 10@45#, 5@95#, 2@115#, 2@135#, 3x5@142.5#

[B]Power Clean[/B] - 3@135#, 2@155#, 2@175#, 3x3@190#, 1@190#, 1@190#
I had plenty of height on my reps for the last two sets. I just had some sort of mental fatigue or something and wasn't getting under the bar aggressively. Guess I'll be hitting 190 again next week too.
[B]
Weighted Ring Pull Up[/B] - 3x5@30#

Mac Oneill 04-07-2011 04:12 PM

Re: Mac's getting filthy jacked!
 
[B]04-07-11[/B]

[B]Front Squat[/B] - 5@45#, 5@95#, 5@135#, 2@155#, 2@185#, 2@205#, [B]5@220#(PR)[/B], 2x4@220#
Close on the 3x5 but not quite there. Next week...

[B]Bench Press[/B] - 8@135#, 5@155#, 3@185#, 2@205#, 3x5@225#
Got it! It was a little ugly but I freakin got it!

[B]Deadlift[/B] - 8@135#, 5@185#, 3@225#, 2@255#, [B]5@290#(PR)[/B]

[B]Weighted Ring Dips[/B] - 3x5@55#

[B]Barbell Rollouts[/B] - 3x5

Mac Oneill 04-08-2011 11:57 AM

Re: Mac's getting filthy jacked!
 
[B]04-08-11[/B]

[B]WOD[/B]
For time:

50 - Pull Ups
50 - Burpees

[B]Time = 5:36[/B]

Mac Oneill 04-11-2011 07:12 PM

Re: Mac's getting filthy jacked!
 
[B]04-10-11[/B]

[B]WOD[/B]
AMRAP in 5 Minutes:

165# - Squat Clean
165# - Push Jerk

[B]Rounds = 15 + 1 Squat Clean[/B]

Mac Oneill 04-11-2011 07:13 PM

Re: Mac's getting filthy jacked!
 
[B]04-11-10[/B]

[B]WOD[/B]
"NARF"
9-15-21:

Pull Ups
95# - Thrusters

[B]Time = 6:25[/B]
Really slow time, just felt like crap because I was hungover. The workout wasnt even that hard.


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