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Old 10-23-2014, 07:55 PM   #1360
Christopher G. Woods
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Join Date: May 2007
Location: Ellicott City  MD
Posts: 2,119
Re: I've got a Monster in my Pocket!!!

Last week

Monday

AM

Power Jerk

5x95
5x125
12x5x145, OTM

Front Squat

10x135
6x10x210, E3M

Back Rack Lunge

5x10x155

PM

A1. Bench Press - 5x10x155, 3 sec rest
A2. Pull-ups - 5 x max reps (15-12-9-8-7), 2 min rest

Kettlebell Clean and Press

5x10 each arm @ 24kg


Tuesday

AM

Mid Hang Power Clean

10x95
10x135
10x155
10x165
10x175
2x10x160

Deadlift

10x225
10x315
10x345
2x10x315

Bent Row

5x10x165

PM

Row 12 x 30 sec sprint, 1 min rest


Thursday

Power Jerk

5x95
3x125
12x3x145, OTM

Front Squat

10x135
3x10x210, E3M

Back Rack Lunges

3x10x155

PM

A1. Bench Press - 3x10x155, 30 sec rest
A2. Pull-ups - 3x11, 2 min rest

Kettlebell Clean and Press

3x10 each arm @ 24kg

"Flight Simulator"

7:54


Friday

AM

Mid Hang Power Clean

10x95
10x135
3x10x160

Deadlift

10x225
3x10x315

Bent Row

3x10x165

PM

Row 16 x 1 min, 30 sec rest


Saturday

10 sets:
30 sec 24kg waiter's lunge (L-odd, R-even)
15 sec rest
30 sec push-ups
15 sec rest
30 sec sit-ups
15 sec rest

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