View Single Post
Old 10-26-2014, 12:43 PM   #1361
Christopher G. Woods
Member Christopher G. Woods is offline
 
Christopher G. Woods's Avatar
 
Profile:
Join Date: May 2007
Location: Ellicott City  MD
Posts: 2,119
Re: I've got a Monster in my Pocket!!!

Monday

AM

Power Jerk

5x95
5x125
10x5x155, OTM

Front Squat

10x135
5x10x220, E3M

Back Rack Lunges

5x10x165


PM

A1. Bench Press - 5x10x165, 30 sec rest
A2. Pull-ups w/ 25lb Dumbbell - 5xAMAP (7-6-5-4-5), drop dumbbell
A3. Pull-ups - 5xAMAP (4-5-4-4-3), 2 min rest

Double Kettlebell Press

5x10x24kg each hand

Seated External Rotation

3x10x25 each side

Supported Half Y

3x10x15 each side

Supported Sweep Back

3x10x20 each side


Tuesday

AM

Mid Hang Power Clean

10x95
10x135
10x175
10x185
2x10x170

Deadlift

10x225
10x335
10x365
2x10x330

Bent Row

5x10x175

Alternating Dumbbell Curls

3x10x35 each arm

Bent Reverse Fly

3x10x20 each hand


PM

Row 20 x 30 sec (meters), 1 min rest

145
150
151
151
150
152
153
155
154
154
154
151
155
156
156
155
154
150
153
151


Thursday

AM

Power Jerk

5x95
5x125
10x3x155, OTM

Front Squat

10x135
3x10x220, E3M

Back Rack Lunges

3x10x165


PM

A1. Bench Press - 3x10x165, 30 sec rest
A2. Pull-ups w/ 25lb Dumbbell - 3x6, drop dumbbell
A3. Pull-ups - 3x4, 2 minute rest

Double Kettlebell Press

3x10x24kg each hand

Seated External Rotation

3x10x25 each side

Supported Half Y

3x10x15 each side

Supported Sweep Back

3x10x20 each side


Friday

AM

Mid Hang Power Clean

10x95
10x135
3x10x170

Deadlift

10x225
3x10x330

Bent Row

3x10x165

Alternating Dumbbell Curls

3x10x35 each arm

Bent Reverse Fly

3x10x20 each hand


PM

Row 20 x 1 min (meters), 30 sec rest

275
269
267
265
259
258
258
261
255
255
251
248
254
260
260
259
259
265
255
264


Saturday

20 min AMRAP

5 T2B
5 Burpees
25 Double Unders

18 rounds
  Reply With Quote