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

Split Jerk x 1

175-195-215-235-255-265(PR)-275(f)

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

8:52

Split Jerks felt good, but I definitely need to work on catching lower. I probably could have hit 275 if I'd progressed faster. Metcon felt good; well over my PR, but definitely a solid time.

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

3 x 10 each:

45# OHS
hip/back ext
ghd situps
pullups
hspu's

5 rounds
50m tire flips
sprint back to starting point, retrieve 10# sledgehammer
sprint back to tire
50 sledge swings (25 each arm)

20:45

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

I looked at the last couple pages...

If you're way over your PRs for multiple weeks in a row you probably need to take a back off week if you haven't taken one in a while. Significant overreaching...

Also, if you're sprinting 200m in 30+ seconds there's probably something wrong with your mechanics. Focusing on increasing frequency of strides is incorrect as you need to focus on lenghtening it (through more force production per footstrike) through bounding/plyometrics or other means.

Good stuff though. I may see you at the mid atlantic comp in Oct.

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

[QUOTE=Steven Low;635783]I looked at the last couple pages...

If you're way over your PRs for multiple weeks in a row you probably need to take a back off week if you haven't taken one in a while. Significant overreaching...

Also, if you're sprinting 200m in 30+ seconds there's probably something wrong with your mechanics. Focusing on increasing frequency of strides is incorrect as you need to focus on lenghtening it (through more force production per footstrike) through bounding/plyometrics or other means.

Good stuff though. I may see you at the mid atlantic comp in Oct.[/QUOTE]

Steve, thanks for the input. In reference to the last few weeks, if you look back a little farther you'll notice that I went through a period of about 6 weeks (starting right after the Mid-Atlantic Qualifiers) where I was having problems with injuries and other situations that kept me from working out with any consistency. My metcon has just fallen off from lack of stimulation over that time, plus the almost 10 pounds that I put on. Right now, I've retooled my program for a 3-1-2-1 schedule, maximizing rest (plus leaving Saturday evenings for my girlfriend). This week will be an exception, because I have to schedule around the cert I'm going to this weekend. It also allows me to get accustomed to doing multiple WOD's per day. All in all, I should be well geared up by October.

As for my running, I'm 5'4"/175# and I've had chronic pain in my right hip for the past two years, stemming from a sports injury. It would be nice, but I don't really have any aspirations of getting significantly faster than I am right now.

Hopefully, I'll see you at the Hopper.

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

Front Squat

5x135
5x225
3x315
3x335
3x345(=PR)

tabata burpees

10-10-9-6-6-6-7-7=61/6

rowing drill, 1 min intervals, goal/actual(watts)

170/170
220/220
250/247
170/168
270/162
300/217
170/144

Front squats felt good, but I didn't feel like their was enough in the tank for the PR attempt. I caught myself clock watching a couple times during the burpees, probably cost me 3 or 4 reps. The rowing drill obviously fell apart in the second half. I had the 270 going for about 30 seconds, then crashed. I think this is partly due to waiting to long after eating before I started working out. I may also need to start bumping my carbs back up.

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

3 x 10 each:

45# OHS
hip/back ext.
ghd situps
pullups
parrallette hspu's

Hang Squat Snatch x 3

95-115-125-135-145-155(1)-155(f)

3 rounds
10 push jerks, 155#
50 double unders

4:34

Probably could have gotten 155 if I'd progressed the weight faster, but I was focusing more on my form and my landing. Didn't check my rope before I started the metcon. It was set a little longer than I like, which took a minute to adjust to. I could probably shave off another 30 seconds pretty easily.

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

3 x each:

25 double unders
20 forearm to instep lungees
15 kettlebell swings, 1 pood
10 toes to bar
5 muscleup transitions

Press x 5

95-115-135-155-175-185(PR)

"Tabata Something Else"

pullups 10-10-10-10-10-10-10-10=80(PR)/10(PR)
pushups 15-15-15-15-15-15-13-13=116(PR)/13(PR)
situps 15-14-13-14-12-12-12-13=105/12
squats 22-22-15-15-18-12-15-22=141/12

Total=442/47

Nice PR on the presses. Hitting the PR for pullups and pushups was nice, but I took a dive on the situps and (especially) on the squats.

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

[QUOTE=Steven Low;635783]Also, if you're sprinting 200m in 30+ seconds there's probably something wrong with your mechanics.[/QUOTE]

Hey ... my 200m "track" involves a hill at 30 degrees, immediate 90 degree turn at the top of said hill, and another 90 degree turn 130 feet away. Cut us short guys some slack. :D

Strong pressing Chris!!

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

Thanks Anthony, big love to the fireplugs.

3 x 10 each:

45# OHS
hip/back ext
GHD situps
pullups
ring dips

Hang Squat Clean x 1

95-115-135-155-175-195-215-235-245(f)

5 rounds
12 OHS, 135#
200m sprint

10:39

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

Saturday:

"Fran"

21-15-9
thrusters, 95#
pullups

2:42

This was at the cert in South Brooklyn. My best time in a while, but the thruster bars were set up to far away from the pullup stations to take a legitimate shot at breaking my PR.

Sunday:

10 min AMRAP
14 kettlebell swings, 1.5 pood
7 pushups

10 rounds

I should have been able to crank out a lot more on this, but my hands were ripped from doing Fran which gave me some problems.