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Old 12-09-2009, 03:29 PM   #351
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

Yesterday

800m run

2 x 10 each:

OHS, 45#
hip/back ext
GHD sit-ups
pull-ups
ring dips

Deadlift

10x135
8x225
8x275
5x355
5x375
5x395
5x415
5x435

"Tabata Something Else"

pull-ups 13-13-12-7-7-5-7-7 = 71/5
push-ups 16-16-16-16-13-10-10-10 = 107/10
sit-ups 14-14-14-14-14-14-14-14 = 112/14
squats 20-20-17-11-15-13-13-15 = 124/11

Total = 414/40

Had to wait an hour and a half after I finished the deadlifts to do "Tabata", because I didn't have enough time left to do it before the class I had to teach. Made it a lot later than I like to work out, and also put me in recovery limbo. Lousy showing.
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Old 12-10-2009, 05:50 PM   #352
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

1000m row

2 x each:

20 reverse lunges
10 hip ext.
10 toes to bar
10 ring pull-ups
10 HSPU's

Snatch

8x45
5x65
3x85
3x105
3x125
1x145
1x155
1x165
175f
175f
1x175
185fx3

"Karen"

150 Wall-ball for time

10:30

Rough day, wasn't really feeling it on the snatches. Wall-ball is my bane.
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Old 12-11-2009, 05:19 PM   #353
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

800m run

2 x each:

20 forearm to instep lunges
10 back ext.
15 abmat sit-ups
10 kipping pull-ups
10 ring dips

Weighted Pull-ups

10xBW
8x10
8x15
5x25
5x35
5x45
5x55
5x65

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups

9:32

Weird WOD; I needed something upper body today, since my legs are toast from the past week, so I decided to give this a shot. I don't know how I feel about it. I don't really feel that the first element is really suitable for a metcon. The risk of falling off the rings in a fatigued state is too great.
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Old 12-13-2009, 12:32 PM   #354
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

1000m row

2 x 10 each:

OHS, 45#
hip/back extension
GHD sit-ups
pull-ups
ring dips

Back Squat

10x45
8x135
8x225
5x295
5x315
5x335
5x355
4x375

Bull****!
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Old 12-13-2009, 01:58 PM   #355
Jacob Israel Briskin
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Re: I've got a Monster in my Pocket!!!

Chris,

I don't know if you were ever following the "heavy metcon" thread related to Gant Grimes' Hybrid program, but I just did a workout called "Fight Gone Heavy" that I lifted from there, and I loved it:

Apply FGB format to
95lb jumping back squat
135 power clean
36" box jump
135 push press
Row (it sucks enough already)

I thought it would be good for anyone with a strength bias. If you decide to try it sometime, would you let me know how it goes? Strong work on those squats, by the way. What bar position/depth do you usually use?
__________________
Citius. Altius. Fortius. Training log.
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Old 12-15-2009, 04:21 PM   #356
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

Yesterday:

800m run

2 x each:

20 reverse lunges
10 hip extensions
15 abmat sit-ups
10 kipping pull-ups
10 HSPU's

Push Jerk

10x45
8x95
8x135
5x185
5x195
5x205
5x215
5x225

Today:

800m run

2 x each:

20 forearm to instep lunges
10 glute-ham raises
10 toes to bar
10 chin-ups
10 push-ups

Deadlifts

10x135
8x225
8x275
5x365
5x385
5x405
5x425
5x445

Taking it easy the past three days, resting up for some evil **** later this week.
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Old 12-18-2009, 05:34 PM   #357
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

DNF'd on "Kalsu" yesterday. Just completely burned out; a lot of stress in life this week, in addition to the usual holiday crap. Haven't been eating enough carbs either, so I cranked that back up today.

500m row
20 hip extensions
warm-up presses

5 rounds

5 x 175# Press, 10 sec rest between reps
2 min rest
25 kettlebell swings, 2 pood (unbroken)
2 min rest

3 rounds

10 hang squat cleans, 135#
30 toes-to-bar

10:53
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Old 12-27-2009, 12:14 PM   #358
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

800m run

2 x 10 each:

45# OHS
hip and back ext.
GHD sit-ups
pull-ups
ring dips

Press

45x10
95x5
115x3
135x3
155x3
175x1
185x1
195x1
205x1 (PR)

5 rounds

7 deadlifts, 315#
21 double unders

5:12

Lost time to fixing a tangle in my rope before my third set of double unders and mentally quit after that.
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Old 12-29-2009, 05:44 PM   #359
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

1000m row

2 x each:

20 forearm to instep lunges
10 glute-ham raises
10 toes to bar
10 chin-ups
10 HSPU's

Tabata Thrusters, 135#

5-5-5-4-3-4-2-3 = 31/2

10 min AMRAP

5 pull-ups
10 push-ups
15 squats

11 rounds + 5 pull-ups + 3 push-ups

Thrusters were awful, more than I anticipated. Not happy with the half Cindy. That pace would barely put me at my 20 min chest to bar PR. Doing it immediately following the thruster workout didn't help, nor does the increased height of the pull-up bars in the new box, but I should have hit at least 13-14.
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Old 12-31-2009, 03:35 PM   #360
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

1000m row

2 x 10 each:

45# OHS
hip and back ext.
GHD sit-ups
pull-ups
ring dips

Power Cleans

10x55
8x95
8x115
5x155
5x175
5x195
3x215
3x225
3x235 (PR)

150 Push Ups with a twist

The twist: when you break plank position you run 400m

7:25 (PR by 2:46) runs after 75 and 115

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