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

Mac Oneill 01-05-2011 01:29 PM

Re: Mac's getting filthy jacked!
 
[B]01-04-11[/B]

[B]Lat Pull Down[/B] - 3x10@140#

[B]Pendlay Row[/B] - 10@135#, 5@155#, 3@175#, 2@185#, 3x8@135#
Was reading about these the other day and decided to give them a try. They are now one of my new favorite workouts. The explosiveness and speed of the bar feels great, they make 135 feel like baby weight. I'm going to be incorporating these a lot more.
[B]
Cable Row/ Kipping Pull Ups (Superset)[/B] - 4x12/8

[B]Barbell Curls[/B] - 4x5@75#

Mac Oneill 01-05-2011 01:35 PM

Re: Mac's getting filthy jacked!
 
[B]01-05-11[/B]

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

[B]Press[/B] - 5@95#, 5@115#, [B]5@130#(PR?)[/B]

[B]Front Squat[/B] - 3x5@135#

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

Don't really know how I feel about my volume here, but I also am unsure of what kind of programming to implement right now. I unknowingly set 2 PRs so I guess I can be excited about that.

Mac Oneill 01-07-2011 02:04 PM

Re: Mac's getting filthy jacked!
 
[B]01-06-11[/B]

[B]500m Row[/B] - 1:51

[B]WOD[/B]

50 - 20# Wall Balls
40 - Mountain Climbers
30 - 24" Box Jumps
20 - HSPUs
10 - Bar Muscle Ups

[B]Time = 29:31[/B]

Okay I had only done two Bar Muscle Ups prior to this and I spent a good 16 minutes of so on them, and tore up both my hands extremely bad. However, I feel like now that I have some practice with them I could do much better in WODs that have them. It was pretty disapointing for me though.

Mac Oneill 01-07-2011 02:09 PM

Re: Mac's getting filthy jacked!
 
[B]01-07-10[/B]

[B]Power Clean[/B] - 3@135#, 3@145#, 3@150#

[B]Bench Press[/B] - 5@135#, 2@155#, 2@185#, 1@205#, 1@225#, 1@245#, 1@255#(Fail), [B]1@255#(PR)[/B]

I hadn't maxed on a the Bench Press in forever, and much to my surprise I set a 30# PR! :pepper:

Mac Oneill 01-10-2011 01:46 PM

Re: Mac's getting filthy jacked!
 
[B]01-10-11[/B]

[B]Front Squat[/B] - 5@135#, 5@155#, 5@175#

Mac Oneill 01-12-2011 02:48 PM

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

[B]Pendlay Row[/B] - 2x5@135#, 2@155#, 2@185#, 2@205#, 3x5@155#
These didn't go as well as they did last week. I'm just going to assuming I'm having an off day.

[B]Deadlift[/B] - 2x5@135#, 5@225#, 3@255#, [B]3@275# (This might be a PR for 3RM)[/B]

[B]Angled Chins[/B] - 1x10, 1x6, 1x4

[B]Kipping Pull Ups/ Cable Row (Superset)[/B] - 3x8/10@120#

Mac Oneill 01-12-2011 02:50 PM

Re: Mac's getting filthy jacked!
 
[B]01-12-11[/B]

[B]Push Press[/B] - 3@95#, 3@135#, 3@155#

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

5 - 135# Power Cleans
10 - 24" Box Jumps

[B]Time = 3:59[/B]

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

Mac Oneill 01-17-2011 06:39 AM

Re: Mac's getting filthy jacked!
 
[B]01-13-11[/B]

[B]Back Squat[/B] - 3x5@225#

[B]Press[/B] - 3x5@120#

[B]Power Clean[/B] - 5x3@140#

[B]Pull Ups[/B] - 1x10, 1x6, 1x4

Mac Oneill 01-17-2011 06:41 AM

Re: Mac's getting filthy jacked!
 
[B]01-14-11[/B]

[B]Bench Press[/B] - 3x5@185#

[B]Incline DB Bench[/B] - 8@65#, 8@70#, 8@75#

[B]Peck Deck[/B] - 3x10@100#

[B]Dips[/B] - 3x12

Mac Oneill 01-17-2011 06:50 AM

Re: Mac's getting filthy jacked!
 
[B]01-15-11[/B]

[B]Great Lakes Invitational[/B]
So I didnt know I was going to be competing in this. My buddies talked my into taking one of the trainers spots who couldn't make it on the way down. That is why I didn't have any rest days before hand and haven't been doing metcons regularly to prepare.

[B]WOD 1[/B]
AMRAP in 6 minutes:

8 - 185# Deadlifts
8 - 24" Over the Box Jumps

[B]Rounds = 5 Rounds + 5 Deadlifts[/B]

Rest 1 Minutes

[B]WOD 2[/B]
AMRAP in 2 minutes:

135# Thrusters

[B]Total Thrusters = 10[/B]

Rest a couple hours

[B]WOD 3[/B]
10-9-8-7-6-5-4-3-2-1 of:

95# Overhead Squat
Hand Release, Laterally Over the Barbell, Burpees

[B]Time = 9:37[/B]

Rest a couple hours

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

20 - 115# Back Squat
20 - Toes to Bar
20 - Double Unders

[B]Time = DNF[/B]
The time cap on this workout was 15 minutes. When the clock struck 15 I had 10 Double Unders left. It was pretty disappointing, I should have worked harder to rock out those toes to bar fast, but I was just so fatigued.


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