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

Christopher G. Woods 04-24-2012 03:47 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Arturo Garcia;1055320]You're really strong right now.[/QUOTE]

Thanks, Arturo! My goal right now is to win "Occupy Strength" on June 16th, squat 500 at the event and get down under 180 in the process.

Christopher G. Woods 04-25-2012 02:14 PM

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

bike 25 cal
20 sit-ups, anchored
15 squats
10 bent over dumbell rows, 50# each hand
5 parrallette push-ups, feet elevated

14 rounds + 15 cal

Christopher G. Woods 04-27-2012 01:22 PM

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

10x45
5x95
4x135
3x155
7x2x170

Deadlift

5x255
4x365
4x3x475

Weighted Step-ups, 20" box

3x8 each leg, 50# each hand

6 x 30 yard Prowler Sprints, 90# load

Christopher G. Woods 04-28-2012 09:32 PM

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

10x45
6x95
5x135
4x155
4x3x175

One Arm Dumbell Row, 90#

3x8 each arm

Muscle-ups

3x5

Thumbs Up Lateral Raise, 20#

3x10

Dumbell Curls, 30#

3x10 each arm

Houstons, 10#

2x10 each


8 rounds

250m row
10 burpees
rest=work

1:20
1:18
1:17
1:19
1:19
1:19
1:20
1:19

Christopher G. Woods 04-30-2012 03:13 PM

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

10x45
5x135
4x185
3x220
6x2x245

High Bar Back Squat

10x45
5x255
4x345
3x395
4x2x445

Single Leg RDL, 50# each hand

3x10 each leg

Glute-ham Raise

3x10

8 x 30 yd Prowler Sprints, 90# load

Christopher G. Woods 05-02-2012 02:28 PM

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

Bench Press

10x45
6x155
4x220
3x250
4x2x280

Weighted Chin-ups

3x8x5#

Parrallette HSPU's

3x6

Bentover Rows

3x10x155

Reverse Flies

3x10x25

Farmers Carry, 40ft

3x215 each hand


6 x 500m row, 2 minute rest

1:54.2
1:50.1
1:47.2
1:49.2
1:53.9
1:53.5


Today

45 minute AMRAP

400m run
30 sit-ups, anchored
20 push-ups
10 pull-ups

10 rounds

Christopher G. Woods 05-04-2012 04:57 PM

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

10x45
5x95
4x135
3x155
6x2x175

Deadlift

5x275
3x385
1x435
4x2x490

Weighted Step-ups, 55# each hand

3x8 each leg

12 x 30 yd Prowler Sprint, 90# load

Christopher G. Woods 05-05-2012 08:30 AM

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

10x45
5x95
4x145
3x165
4x2x185

One Arm Dumbell Row

3x8x95

Houstons, 12#

2x10 each

That's it for today. Short on time, and my hamstring is a little too lit up for conditioning work.

Christopher G. Woods 05-07-2012 05:19 PM

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

10x45
5x145
3x200
2x225
7x1x255

High Bar Back Squat

10x45
5x255
3x355
2x405
4x1x455

One Leg RDL, 60# each hand

3x8

12 x 30 yd Prowler Sprint, 90# load

Christopher G. Woods 05-08-2012 03:51 PM

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

10x45
5x165
4x225
2x255
4x1x290

Weighted Chin-ups

8xBW
3x5x60

Bentover Rows

3x8x175


60 minutes later

Row 16 x 30 sec sprint (meters), 30 sec rest

150
144
144
140
140
141
141
139
138
134
138
138
139
131
141
146


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