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

Christopher G. Woods 01-20-2013 04:35 PM

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

8 sets
3 muscle-ups
7 box jumps, 24"
1 min rest

31.08
31.52
29.46
28.56
31.59
30.61
30.53
29.53

8 sets
7 strict c2b pull-ups
Airdyne 10 cal
1 min rest

42.45
43.25
38.32
42.62
37.37
41.69
47.20
46.47

Christopher G. Woods 01-21-2013 02:41 PM

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

5x65
3x95
2x115
1x135
1x155
1x165
1x175
1x185
1x195
205f
205f

Clean and Jerk

3x135
2x185
1x205
1x225
1x245
1x265
285f (lazy jerk)
1x285

Front Squat

5x225
2x315
2x345
2x365
2x385

Weighted Hip Extension

3x10x45

1 Arm Dumbbell Row

3x10x100 each arm

Strict Toes to Bar

3x10

GHD Plate Twist

3x10x25 each side

Christopher G. Woods 01-24-2013 11:25 AM

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

2k row

7:51.7

12 sets
20 anchored sit-ups
200m run
1 min rest

1:07
1:05
1:05
1:05
1:06
1:07
1:09
1:07
1:07
1:07
1:09
1:05


Yesterday

Power Snatch

5x65
3x95
2x115
1x135
1x145
1x155
1x165
1x175
2x1x155

Jerk

5x135
2x185
1x205
1x225
1x245
1x265

HBBS

8x135
5x225
3x315
2x365
2x405
2x435

Push Press

5x135
2x185
2x205
2x225
2x245

Back Extension

3x10x25

Could have gone heavier on power snatch and jerk, but left shoulder was aching from Monday's heavy snatches and there was a little tweak in my side that was bothering me on the jerks.

Christopher G. Woods 01-25-2013 02:14 PM

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

5x95
3x135
2x185
1x205
1x225
1x245
1x265
2x1x235

Clean Pull

3x185
3x225
3x245
3x265
2x3x235

Clean Pull, Mid Thigh Box

3x185
3x225
3x245
2x3x225

5 rounds
50 double unders
10 dumbbell push press, 60# each hand

7:36

Recovery week, so I kept the cleans light. Double unders were giving me problems today; I guess it's because I haven't done them in like two months.

Christopher G. Woods 01-28-2013 02:35 PM

Re: I've got a Monster in my Pocket!!!
 
Power Clean and Jerk

5x95
3x135
2x185
1x205
1x225
1x245
1x265
2x1x235

Front Squat

5x135
5x225
2x315
2x345
2x365
2x2x325

Push Press

5x135
3x185
3x2x220

Back Extensions

3x10x25

5 rounds
50 ft. farmers carry
7 L-sit pull-ups
5 parrallette HSPU's

12:04

Christopher G. Woods 01-30-2013 03:01 PM

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

12 rounds
30 sec squats
15 sec rest
30 sec push-ups
15 sec rest
30 sec anchored sit-ups
15 sec rest

SQ 23-23-23-23-23-23-23-23-25-25-26-26=286/23
PU 25-25-21-21-21-21-21-21-21-21-23-23=264/21
SU 20-20-20-20-20-20-20-20-20-21-21-22=244/20


Today

Snatch

5x65
3x95
2x115
1x135
1x145
1x155
1x165
1x175
2x1x155

Snatch Pull

3x155
3x175
3x195
2x3x175

5 rounds
5 squat position box jumps, 30"
10 chainsaw rows each arm, 70#

6:58

Snatching again on Friday, so I kept it light today. I was supposed to do pulls from a mid thigh box after the regular pulls, but we're extenuating circumstances made that impossible. Added a round to the conditioning instead.

Christopher G. Woods 02-05-2013 11:06 AM

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

Snatch

5x65
3x95
2x115
1x135
1x155
1x165
1x175
1x185
195f
1x195

Clean and Jerk

3x135
2x185
1x205
1x225
1x245
1x265
1x285

Front Squat

5x135
5x225
1x315
1x365
1x385
405f

Neutral Grip Pull-up

10xBW
3x5x45

Reverse Fly

3x8x35 each hand

Ab Rollouts

3x20

Mad that I missed the 405; I wasn't in a good frame of mind when I got under the bar.


Saturday

5 rounds
5 muscle-ups
10 burpees

9:32

:ranting2: Two years ago, I could have done this in 4 or less.

12 sets
10 wall-ball, 20#
250m row
1 min rest

1:25
1:25
1:25
1:24
1:25
1:27
1:28
1:25
1:28
1:26
1:27
1:26


Yesterday

Snatch

5x65
3x95
2x135
5x1x155

Snatch Pull

5x155
3x3x185

Clean and Jerk

3x135
2x185
3x1x225

Front Squat

5x135
3x225
2x275
3x2x325

Christopher G. Woods 02-07-2013 12:13 PM

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

5 rounds
10 dips
50ft yolk carry (w/ turnaround), 475#

7:17

20 minute AMRAP
10 c2b kipping pull-ups
20 unanchored sit-ups
Airdyne 30 cal

5 rounds + 16 cal


Wednesday

Mid Hang Snatch

5x65
3x95
2x115
2x135
2x145
2x155
2x165
2x175

Power Clean

5x135
3x185
1x205
1x225
1x245

HBBS

8x135
5x225
3x315
1x365
1x405
1x445
2x2x355

3 rounds
300m row
10 shoulder to shoulder sandbag push press, 60#

5:12

Christopher G. Woods 02-10-2013 05:22 PM

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

12:30pm

Clean and Jerk

5x135
3x185
5x1x225

Clean Pull

3x225
3x3x235

Snatch

5x95
3x135
3x1x155

Front Squat

5x135
5x225
3x2x325

6pm

12 minute AMRAP
20 wall-ball, 20#
40 double unders
3 deadlifts, 315#

5 rounds + 20 wall-ball


Saturday

8 sets
10 strict c2b pull-ups
200m run
1 minute rest

1:00
1:07
1:08
1:18
1:24
1:31
1:23
1:23

8 sets
10 dips
250m row
1 minute rest

1:18
1:17
1:16
1:14
1:16
1:17
1:17
1:15

Christopher G. Woods 02-11-2013 01:48 PM

Re: I've got a Monster in my Pocket!!!
 
Mid Hang Clean and Jerk

3x135
2x185
2x205
2x225

Power Snatch

5x95
3x135
1x155
1x165
1x175

HBBS

8x135
5x225
3x315
1x405
1x455
4x1x365

5 rounds
10 kb snatch L, 24kg
10 kb snatch R, 24kg
15 push-ups

7:08

455 felt easy today. I probably could have put up 485+, but I didn't want to burn up my CNS; this is supposed to be a recovery phase.


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