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Old 04-18-2012, 11:42 PM   #331
Mac Oneill
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Re: Mac's getting filthy jacked!

04-18-12

BB Gymnastics

1) Every 30 sec for 5 minutes complete 2 Snatches (full squat) @ 75%.
Notes: There will be a 10 Burpee penalty for every missed rep.
145 (Didn't realize until I got into this that it was 20 freakin snatches at 145 in 5 minutes, and it gassed me good)

2) Every 30 sec for 5 minutes complete 1 Clean & Jerk (full squat) @ 75%.
Notes: There will be a 20 Burpee penalty for every missed rep.
180

Strength

1a) 3 X ME Bench Press @ 75% – rest 60 sec.
10@205, 5@205, 3@205

1b) 3 X ME Strict C2B Pullups – rest 60 sec.
4, 3, 2
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Old 04-20-2012, 09:38 PM   #332
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Re: Mac's getting filthy jacked!

04-20-12

BB Gymnastics/Conditioning

1) 5X1 20 Double-Unders + 1 Snatch (any style) @ 65%, 70%, 75%, 80%, 85% – rest EXACTLY 30 sec.
125, 135, 145, 155, 165

2) 5X1 Row 200M + 4 Hang Cleans (any style) @ 225/135# – rest 30 sec.
185


Notes: Rows should be ALL OUT every round. The goal is to perform the HC UB.

Conditioning

3 rounds for time of:

15 KIPPING HSPU
10 1 Arm DB Snatches (alternating) 100/70#
5 Muscle Ups

TIME = 21:06

Notes: Everything here should be performed to Regional standard. ALL HSPU must be Kipped. I DO NOT care if you can do them all strict. Kipping is the standard.
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Old 04-23-2012, 10:50 PM   #333
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Re: Mac's getting filthy jacked!

04-21-12

BB Gymnastics

12 minutes to establish a 1RM Jerk.
Was kind of hungover so when I went for 225 which isn't even a PR and failed I just quit the movement for the day. Was feeling totally there.

Conditioning (2 parts)

Part 1-

3 rounds for time of:

21 11′ Wall Balls 20/14#
21 T2B

Time = 10:03

-Then (no rest)-

10 minute AMRAP of:

3 Deadlifts 345/225# SUB 315#
3 Rope Climbs
30′ DB Farmer Carry 100/70# SUB 85# Barbell

Rounds = 1 + 2 Rope Climbs

Notes: If you do not have 100/70# DB, then use 2 BB with 85/65#.
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Old 04-23-2012, 10:53 PM   #334
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Re: Mac's getting filthy jacked!

04-23-12

BB Gymnastics/Conditioning

*This should be performed as one continuous effort. MAKE SURE to read the notes below.

1) 4X2 T&G Snatch (any style) @ 75% – rest 40 sec.
145
2) 50 Double-Unders – rest 20 sec.
3) 1 Snatch @ 85% – rest 20 sec.
165
4) 50 Double-Unders – rest 20 sec.
5) 1 Snatch @ 95%
185

Notes: 40 seconds rest should be taken after the final set of snatches @ 75% and before the first set of double-unders. It is not necessary to time the double-unders, but there should be no extra rest. 3 attempts may be taken at both the 85 & 95% snatch singles, but all 3 attempts should be kept to under 60 seconds.

Conditioning

4 rounds for total reps of:

45 sec. ME Muscle-Ups
15 sec. Rest
45 sec. ME 5 Front Squats + 3 Push Jerks @ 135/95#
15 sec. Rest

Total Reps = 66 (Around 16 Muscle ups)

Notes: The goal is to perform the FS+PJ unbroken for each 45 sec. round. Resting in the rack is recommended if necessary.
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Old 04-24-2012, 08:54 PM   #335
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Re: Mac's getting filthy jacked!

04-24-12

BB Gymnastics

1) 4X1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 75% – rest 40 sec.
180

Notes: The percentages should be based on your 1RM Clean. The entire complex should be unbroken. If you are a regional competitor and are not a member of Group 1, you should perform this at above 225/135# even if that is above 75%.

2) 4X3 Snatch Balance (NO heaving) – rest 60 sec.
95, 115, 115

Strength

1a) 3X5 Tempo Deadlifts – heavy, rest 60 sec.
225, 255, 275

Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.

1b) 3X5 Strict Pullups + ME Kipping Pullups – rest 60 sec.
5+17, 5+7, 5+5

Notes: This should be one unbroken set of 5 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.

Conditioning

For time:

8 Pistols
8 HSPU
8 Burpee Over-The-Box Jumps 24″
12 Pistols
12 HSPU
12 Burpee Over-The-Box Jumps 24″
16 Pistols
16 HSPU
16 Burpee Over-The-Box Jumps 24″

Time = 12:37

Notes: All Pistols should be alternating. HSPU are new Regionals standard and Kipping is allowed.

*Rest 10 Minutes.

Row 1K.

Time = 4:13
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Old 04-25-2012, 03:03 PM   #336
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Re: Mac's getting filthy jacked!

04-25-12

BB Gymnastics

10 minutes to establish a 1RM Power Snatch.
170 (PR)

Notes: Take no more than 5 attempts. Warm up quickly as well. This entire event should take no more than 15 minutes.

Strength

1a) 3 X ME Bench Press @ 80% – rest 60 sec.
8@220, 6@220, 4@220

1b) 3 X 8 Banded GH Raise – heavy, rest 60 sec.
Completed

Conditioning

12 minute AMRAP of:

25 Double-Unders
20 Perfectly Vertical KBS 24/16kg
15 T2B

Rounds = 2 + 1 T2B (Pretty much just walked through this)
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Old 04-28-2012, 05:07 PM   #337
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Re: Mac's getting filthy jacked!

04-28-12

“Amanda”

9-7-5 of:

Muscle-Ups
Snatches (full squat) @ 135/95#

For time.

8:49
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Old 05-05-2012, 11:26 AM   #338
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Re: Mac's getting filthy jacked!

05-01-12

Press - 3@120, 3@135, 6@155

10-9-8-7-6-5-4-3-2-1

Strict Pull-ups
Strict Toes to Bar

<There is no time component to this WOD,
But try to transition back and forth with no rest>

All sets unbroken
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Old 05-05-2012, 11:29 AM   #339
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Re: Mac's getting filthy jacked!

05-02-12

BB Gymnastics

10 minutes to establish a 1RM Snatch from blocks (just below the knee).
185

Notes: Take no more than 5 attempts. Warm up quickly as well. This entire event should take no more than 15 minutes.

Strength

1a) 3 X ME Bench Press @ 85% – rest 60 sec.
5, 4, 3 @ 235

1b) 3 X 8 Single Arm DB Bent Over Row (8l/8r) – heaviest possible, rest 60 sec.
70

Back Lever Work

21-15-9
Box Jumps
Hang Squat Snatch- 75/55

8:11
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Old 05-05-2012, 11:32 AM   #340
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Re: Mac's getting filthy jacked!

05-03-12

Back Squat - 3@255, 3@285, 2@325

5 Rounds for Time:
10 HSPU
15 KB Swings- 55/35

14:14
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