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Old 04-04-2014, 01:25 PM   #1311
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

AM

Clean

5x135
3x185
1x205
1x225
1x245
1x265

Clean from Hip

6x5x170

Power Snatch

5x95
9x4x135, OTM


PM

6 sets

10 c2b kipping pull-ups
10 burpees
250m row
4 minute rest

1:43.37
1:38.27
1:35.30
1:36.12
1:40.23
1:43.50
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Old 04-05-2014, 09:00 AM   #1312
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

30 Turkish Get-ups, NFT @ 28kg

"Annie"

50-40-30-20-10

double unders
abmat sit-ups, unanchored

7:02
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Old 04-07-2014, 04:24 PM   #1313
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

AM

Jerk

5x135
3x185
1x205
1x225
1x245
1x255
1x265
6x5x180

HBBS

5x225
3x315
8x4x350, E90


PM

3 sets, NFT
20 renegade rows, 50
10 reverse flyes, 20

3 sets
10 dumbbell presses, 50
20 sit-ups w/ twist

10 sets
30 sec Airdyne sprint (cal), 90 sec rest

20-19-17-16-16-16-17-18-19-16=174
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Old 04-08-2014, 12:57 PM   #1314
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

AM

Snatch

5x95
3x115
1x135
1x145
1x155
1x165
1x175

Snatch from Hip

6x5x120

Power Clean

5x135
3x185
8x4x200, OTM

50 strict c2b pull-ups, NFT


PM

15-13-11-9-7-5-3-1 dips
1-3-5-7-9-11-13-15 t2b

8:26

"Flight Simulator"

7:38
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Old 04-08-2014, 12:59 PM   #1315
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

+50 strict c2b pull-ups, NFT @ AM

Quote:
Originally Posted by Christopher G. Woods View Post
AM

Jerk

5x135
3x185
1x205
1x225
1x245
1x255
1x265
6x5x180

HBBS

5x225
3x315
8x4x350, E90


PM

3 sets, NFT
20 renegade rows, 50
10 reverse flyes, 20

3 sets
10 dumbbell presses, 50
20 sit-ups w/ twist

10 sets
30 sec Airdyne sprint (cal), 90 sec rest

20-19-17-16-16-16-17-18-19-16=174
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Old 04-10-2014, 01:47 PM   #1316
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

AM

Push Press

5x135
3x185
1x205
1x225
1x245
6x5x165

Front Squat

5x135
5x225
8x4x285, E90

50 c2b pull-ups, NFT


PM

12 x row 1 min(meters), 30 sec rest

272
271
274
266
259
263
269
269
278
278
272
271
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Old 04-11-2014, 01:17 PM   #1317
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

AM

Clean

5x135
3x185
1x205
1x225
1x245
1x265

Clean from Hip

6x5x180

Power Snatch

5x95
3x115
8x4x140, OTM


PM

10 sets
30 sec OH lunge, 45
15 sec rest
30 sec push-ups
15 sec rest
30 sec abmat sit-ups
15 sec rest

L 17-20-20-20-20-20-18-20-20-21=198
P 23-21-21-19-17-16-17-15-16-16=181
S 16-16-16-16-16-17-16-16-16-16=161

Total=540
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Old 04-15-2014, 07:53 PM   #1318
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

Yesterday

Jerk

5x135
3x185
1x225
1x245
1x265
6x4x185

HBBS

5x185
5x275
10x3x360, E90

50 c2b pull-ups, NFT

No PM workout; too exhausted from the MAAC.


Today

AM

Snatch

5x95
3x115
1x135
1x155
1x165
1x175
1x185

Snatch from Hip

6x4x130

Power Clean

5x135
3x185
10x3x205, OTM

50 c2b pull-ups, NFT


PM

30 min AMRAP
10 burpees
20 cal Spin bike

16 rounds + 3 burpees
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Old 04-16-2014, 01:23 PM   #1319
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

AM

6 x run "Rockville 400m", 2 minute rest

2:05.86
2:07.01
2:10.98
2:14.66
2:16.03
2:26.03

I'm qualifying this as "Rockville 400m", because I'm pretty sure it's more in the 450-500 range, plus there are two 90 degree turns, a hill, and a stop and turnaround at the end. I know I haven't done much running since fall, but I can't imagine that I've actually lost 20-30 seconds off of my split time, even with the adverse terrain. I'll have to get out to a track soon, to establish some frame of reference.


PM

8 x 300m row, 1 minute rest

1:05.4
1:03.7
1:03.6
1:04.2
1:04.2
1:04.3
1:04.6
1:04.5
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Old 04-17-2014, 01:58 PM   #1320
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

AM

Push Press

5x135
3x185
1x225
1x245
1x255
6x4x180


Front Squat

5x180
10x3x290, E90


PM

50 c2b pull-ups, NFT

20 minute AMRAP
3 ring dips
5 t2b
7 OHS, 75#

20 rounds + 8 reps

Stomach's been bothering me all afternoon, felt a little weak, so I kept the metcon light and low rep to maintain flow.
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