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Old 12-01-2013, 11:34 AM   #1271
Christopher G. Woods
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Location: Ellicott City  MD
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Re: I've got a Monster in my Pocket!!!

Friday

Mid Hang Clean

5x135
5x185
5x205
5x195
5x185

Clean Deadlift

10x185
10x285
10x315
10x300
10x285

RDL

10x185
3x10x260

Shrugs

3x10x225

Bent Rows

3x10x185

Chin-ups

3x10xBW

SCAP RECOVERY
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Old 12-01-2013, 11:37 AM   #1272
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

Yesterday

Snatch

3x95
1x115
1x135
1x155
1x165
1x175
1x185
195f
5x1x185
4x1x175

Clean and Jerk

3x135
1x185
1x205
1x225
1x235
1x245
1x255
5x1x265
4x1x255

Front Squat

5x225
2x275
2x315
2x345
2x365

IRON SCAP
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Old 12-02-2013, 04:01 PM   #1273
Christopher G. Woods
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Join Date: May 2007
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Re: I've got a Monster in my Pocket!!!

Push Press

10x135
3x10x160

HBBS

10x135
10x225
3x10x320

Bench

10x135
3x10x170

Press

10x95
3x10x135

SCAP RECOVERY

Rollouts

3x15

Med Ball Twists

3x15

Bird Dog Flexion/Extension

3x10 each side
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Old 12-09-2013, 01:52 PM   #1274
Christopher G. Woods
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Join Date: May 2007
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Posts: 2,119
Re: I've got a Monster in my Pocket!!!

Tuesday

Mid Hang Snatch

5x95
5x115
3x5x125

Snatch Deadlift

10x185
3x10x240

RDL

3x10x260

Shrugs

3x10x225

Bent Row

3x10x185

Chin-ups

3x10xBW

IRON SCAP
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Old 12-09-2013, 01:58 PM   #1275
Christopher G. Woods
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Join Date: May 2007
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Re: I've got a Monster in my Pocket!!!

Wednesday

Push Press

3x135
3x10x152.5

HBBS

10x135
10x225
3x10x302.5

Bench

10x135
3x10x162.5

Press

10x95
3x10x130

SCAP RECOVERY

Weighted Sit-ups

3x25 @ 45lb

Bicycles

3x20

Flutter Kicks

3x50
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Old 12-09-2013, 02:00 PM   #1276
Christopher G. Woods
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Join Date: May 2007
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Posts: 2,119
Re: I've got a Monster in my Pocket!!!

Saturday

Snatch

3x95
1x115
1x135
1x145
8x1x155
3x1x145

Clean and Jerk

3x135
1x185
1x205
1x225
8x1x235
3x1x225
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Old 12-09-2013, 03:11 PM   #1277
Christopher G. Woods
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Join Date: May 2007
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Posts: 2,119
Re: I've got a Monster in my Pocket!!!

Push Jerk

5x135
5x185
5x205
5x215
5x205
5x195

HBBS

8x135
5x225
5x315
5x365
5x385
5x367.5
5x350

Bench Press

8x135
5x185
5x205
5x215
5x205
5x195

Press

5x135
5x155
5x165
5x155
5x145

SCAP RECOVERY

GHD Sit-ups

3x15

Med Ball Twists

3x20

Oblique Crunches

3x25 each side
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Old 12-10-2013, 02:06 PM   #1278
Christopher G. Woods
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Join Date: May 2007
Location: Ellicott City  MD
Posts: 2,119
Re: I've got a Monster in my Pocket!!!

Below Knee Snatch

3x95
3x115
3x135
3x145
3x140
3x135

Snatch Deadlift

8x185
5x225
5x275
5x295
5x315
5x300
5x285

RDL

8x225
5x275
5x315
5x335
5x320
5x305

Muscle Snatch

5x95
5x105
5x115
5x110
5x105

Shrugs

3x8x265

Bent Row

3x8x225

Chin-ups

3x12 @ BW

IRON SCAP
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Old 12-11-2013, 03:05 PM   #1279
Christopher G. Woods
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Join Date: May 2007
Location: Ellicott City  MD
Posts: 2,119
Re: I've got a Monster in my Pocket!!!

Push Jerk

5x135
3x5x195

HBBS

8x135
5x225
5x315
3x5x350

Push Press

5x135
3x5x180

Bench Press

8x135
3x5x195

Press

8x95
3x5x150

SCAP RECOVERY

Lying Leg Raise

3x15

Anchored Sit-ups

3x30

Scissors

3x35
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Old 12-12-2013, 02:42 PM   #1280
Christopher G. Woods
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Join Date: May 2007
Location: Ellicott City  MD
Posts: 2,119
Re: I've got a Monster in my Pocket!!!

Below Knee Clean

3x135
3x185
3x205
3x225
3x215
3x205

Clean Deadlift

5x225
5x315
5x345
5x330
5x315

RDL

5x225
3x5x305

Muscle Snatch

5x5x105

Shrugs

3x8x240

Bent Row

3x8x205

Chin-ups

3x10 @ BW

IRON SCAP

Reverse Hyper

3x10x210
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