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Old 10-04-2012, 08:18 PM   #1621
Justin McGinley
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Re: Justin McGinley - I want to be a Monster

10.4.12

Power Clean + 2 Split Jerks
On the Minute
10 x 2 x 185

Snatch
1 x 95
1 x 105
1 x 115
1 x 125
1 x 135
F x 145
1 x 145
1 x 155
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Old 10-05-2012, 07:33 PM   #1622
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Re: Justin McGinley - I want to be a Monster

10.5.12

Clean
3 x 135
3 x 155
3 x 185
3 x 205
3 x 225

3 Rounds
400m Run
2 205lb Cleans (full squat)
4 Muscle-Ups
6 205lb Deadlifts
8 HSPUs

22:18

I don't know what to think. On one hand, I am thrilled that I am finally able to do a workout with 205 cleans, HSPUs and MUs, and on the other hand, everything was so slow and broken up. I guess I am a little bummed that I'm not better than this yet.
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Old 10-06-2012, 10:20 AM   #1623
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Re: Justin McGinley - I want to be a Monster

10.6.12

Every 30 seconds for 5 minutes (10x)
1 Power Snatch + 1 Hang Snatch
10 x 1 x 115

Every 45 seconds for 7.5 minutes (10x)
1 Power Clean + 1 Hang Clean + 1 Push Press
10 x 1 x 155

4 Rounds
10 UNBROKEN 115lb Front Squats
15 UNBROKEN 24in Box Jumps
20 UNBROKEN 20lb Wallballs
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Old 10-08-2012, 10:03 PM   #1624
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Re: Justin McGinley - I want to be a Monster

10.8.12

75 minutes of soft tissue work w/ Todd Fluck. A lot of time spent improving shoulder mobility

Deadlift
5 x 135
5 x 185
5 x 225
5 x 275
5 x 315
5 x 335

Press (to use my newly gained mobility)
10 x 45
5 x 65
5 x 95
1 x 115
1 x 135
1 x 140
1 x 145
1 x 150
1 x 155
1 x 160
1 x 165 (ties PR I think)

Muscle-up practice. They have never felt better. I finally figured out how to string them together while turning my hands out during the back swing. Very happy about this.
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Old 10-09-2012, 09:01 PM   #1625
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Re: Justin McGinley - I want to be a Monster

10.9.12

Power Clean
3 x 95
3 x 145
3 x 165
1 x 195
7 x 1 x 215

Back Squat
1 x 145
1 x 195
1 x 245
1 x 295

Push Press
10 x 45
3 x 95
3 x 115
3 x 135
3 x 155
3 x 175
3 x 3 x 185

4 Rounds
10 135lb Push Presses
20 1.5pood KB Swings
30 Double Unders
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Old 10-11-2012, 08:14 PM   #1626
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Re: Justin McGinley - I want to be a Monster

10.11.12

Clean & Jerk
On the Minute
4 x 1 x 175
4 x 1 x 185
4 x 1 x 195

2 Power Snatches + 2 OHS
65
75
85
95
105
115
125
135

BTN Snatch Grip Push Press
3 x 95
3 x 115
3 x 3 x 135
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Old 10-12-2012, 05:51 PM   #1627
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Re: Justin McGinley - I want to be a Monster

Power Clean
4 x 2 x 195
4 x 2 x 205
4 x 2 x 215

All super fast/easy

Back Squat (low bar for a change)
5 x 95
4 x 145
5 x 195
5 x 245

Overhead Squat
3 x 95
3 x 115
3 x 145
3 x 165
3 x 185
3 x 205 - PR

"Drunken Bear"
3 Rounds
50ft Bear Crawl
400m Run
30 1.5pood KB Swings
15 Pull-ups

14:44 - grip strength was an issue.
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Old 10-13-2012, 10:28 AM   #1628
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Re: Justin McGinley - I want to be a Monster

10.13.12

Back Squat
5 x 45
5 x 95
5 x 145
5 x 195
5 x 245
5 x 265 - super easy

10 Rounds
3 145lb Clean & Jerks
5 Pull-ups
10 Push-ups
15 Squats

21:04
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Old 10-14-2012, 08:10 PM   #1629
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Re: Justin McGinley - I want to be a Monster

10.14.12

Rest Day?

Pendlay Row
3 x 10 x 135

DB Row
3 x 12 x 80e w/ pause at top

Band pull aparts
3 x 20

Hang Muscle Snatch
5 x 75
5 x 85
5 x 95
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Old 10-15-2012, 10:32 PM   #1630
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Re: Justin McGinley - I want to be a Monster

10.15.12

Alternating
Push Press
3 x 95
3 x 115
3 x 145
3 x 165
3 x 185
3 x 195 - very easy, ran out of time

Front Squat

3 x 95
3 x 115
3 x 145
3 x 165
3 x 185
3 x 215
3 x 245

10 Rounds
5 115lb Thrusters
5 CTB Pull-ups
5 Burpees

18:09 (I think?)
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