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Old 02-24-2011, 02:55 PM   #251
Mac Oneill
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Re: Mac's getting filthy jacked!

02-24-11

Front Squat - 5@45#, 5@95#, 5@135#, 3@155#, 2@175#, 3x5@190#

Bench Press - 8@135#, 5@185#, 3x5@205#

Deadlift - 8@135#, 5@185#, 3@225#, 5@250#

Ring Dips - 1x18, 1x15, 1x9
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Old 02-25-2011, 10:56 AM   #252
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Re: Mac's getting filthy jacked!

02-25-11

Ring Work - Muscle Up to Back Lever Practice

WOD
10 Rounds for time:

5 - 50# DB Squat Cleans
5 - Burpees

Time = 9:00

Bridges - 4x5
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Old 03-01-2011, 09:21 PM   #253
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Re: Mac's getting filthy jacked!

02-25-11

5:00PM

Tumbling Practice
Handstand Work
Round Off Work
Back Tuck Work
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Old 03-01-2011, 09:24 PM   #254
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Re: Mac's getting filthy jacked!

03-01-11

Back Squat - 10@45#, 5@135#, 5@185#, 3@225#, 3x5@255#(PR)

Press - 10@45#, 5@95#, 3@115#, 1@135#, 5@145#(PR), 4@145#, 4@145#

Power Clean - 3@135#, 5x3@170#

Ring Pull Ups - 1x11, 1x7, 1x6
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Old 03-03-2011, 03:19 PM   #255
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Re: Mac's getting filthy jacked!

03-03-11

Front Squat - 8@45#, 5@95#, 5@135#, 3@155#, 2@175#, 3x5@195#

Bench Press - 8@135#, 5@185#, 3x5@210#

Deadlift - 8@135#, 5@185#, 3@225#, 5@255#

Weighted Ring Dips - 16@10#, 11@10#, 9@10#
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Old 03-04-2011, 01:18 PM   #256
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Re: Mac's getting filthy jacked!

03-04-11

Handstand Practice

Handstand Push Ups - 1x3, 2x5

WOD
21-15-9:

95# SDLHP
95# OHS

Time = 5:55

Barbell Rollouts - 3x5
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Old 03-07-2011, 08:20 PM   #257
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Re: Mac's getting filthy jacked!

03-05-11

Tumbling Practice
Handstand work
Cartwheel work
Round off work
Back Handspring work
Back Tuck work
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Old 03-07-2011, 08:23 PM   #258
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Re: Mac's getting filthy jacked!

03-07-11

Bench Press - 9@135#, 5@185#, 5@205#, 5@225#(PR)

WOD
For time:

100 - 20# Wallballs

*4 Burpees every minute on the minute

Time = 7:54, 28 Burpees
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Old 03-08-2011, 03:47 PM   #259
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Re: Mac's getting filthy jacked!

03-08-11

Back Squat - 8@45#, 5@135#, 5@185#, 3@225#, 2@245#, 3x5@260#(PR)

Press - 10@45#, 5@95#, 3@115#, 2@135#, 5@145#, 4@145#, 3@145#

Power Clean - 3@135#, 3@155#, 5x3@175#

Ring Pull Ups - 1x10, 1x10, 1x9
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Old 03-10-2011, 02:24 PM   #260
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Re: Mac's getting filthy jacked!

03-10-11

Front Squat - 8@45#, 5@95#, 5@135#, 3@155#, 2@175#, 3x5@200#(PR)

Bench Press - 8@135#, 5@185#, 3@205#, 3x5@215#

Deadlift - 8@135#, 5@185#, 3@225#, 2@245#, 5@265#(PR)

Weighted Ring Dips - 5@40#, 6@40#, 8@40#

Barbell Rollouts - 3x5
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