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Old 05-05-2012, 11:33 AM   #341
Mac Oneill
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Re: Mac's getting filthy jacked!

Filthy Fifty
50 Box Jumps- 24/20
50 Jumping Pull-ups
50 KB Swings- 35
Walking Lunge- 50 Steps
50 K to E
50 Push-Press- 45/35
50 Back Ext.
50 Wall-Balls- 20/14
50 Burpees
50 Double-Unders

34:34
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Old 05-10-2012, 02:10 PM   #342
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Re: Mac's getting filthy jacked!

05-07-12

Deadlift - 5@275, 3@315, 3@345

“Cindy”
20 min. AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

17 Rounds
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Old 05-10-2012, 02:13 PM   #343
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Re: Mac's getting filthy jacked!

Shoulder Press - 5@125, 3@145, 1@160


For Time:
Run 800m
20 Clean & Jerks- 60% of 1RM
Run 400m
20 Clean & Jerks- 60% of 1RM
Run 800m

22:01
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Old 05-10-2012, 02:16 PM   #344
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Re: Mac's getting filthy jacked!

BB Gymnastics

5X2 Snatch off blocks ( just below the knee) @ 85% – rest 75 second
165

Strength

1a) 3 X ME Bench Press @ 90% – rest 60 sec.
3, 3, 2 @ 245

1b) 3 X 8 Single Arm DB Bent Over Row (8l/8r) – heavier than last week, rest 60 sec.
70 (Biggest bell we have)

Gymnastic Skills
Planche, Front Lever, and Handstand work


“Annie”
50-40-30-20-10
Sit-up
Double-unders

14:05 (Made sure to keep the sit ups in my stomach and not flail around like and idiot just to get a time that makes the exercise irrelevant)
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Old 05-10-2012, 02:18 PM   #345
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Re: Mac's getting filthy jacked!

Back Squat - 5@275, 3@300, 1@340


3 Rounds for Time:
Run 400m
15 Thrusters- 95/65
10 C to B Pull-ups

12:37 (unbroken, just a really slow runner when it comes to anything over 100m)
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Old 05-14-2012, 07:46 PM   #346
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Re: Mac's getting filthy jacked!

05-11-12

Snatch Balance - 3@205

20 min. AMRAP of:
15 Double-unders
15 Burpees
15 Box Jumps
1 Rope Climb

6 Rounds + 14 Burpees
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Old 05-14-2012, 07:48 PM   #347
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Re: Mac's getting filthy jacked!

05-14-12

BB Gymnastics

1) 5X2 Snatch @ 80% – rest 60-80 sec.
Notes: These ARE NOT touch & go reps. Reset before each rep.
160

2a) 3X3 Snatch Pulls – heavier than last week, rest 60 sec.
225

2b) 3X3 Heaving Snatch Balances – heavier than last week, rest 60 sec.
165

Conditioning

Row 500m
100 Double-Unders
200′ DB Farmers Carry 100/70#
20 Alternating DB Snatches 100/70#
100 Double-Unders
Row 500m

For time.
16:33

Strength

1a) 2X8 Weighted GH Raise – heaviest possible, rest 45 sec.
1b) 2X8 Tempo GHD Situps (5 counts down, 5 counts up) – rest 45 sec.
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Old 06-05-2012, 11:20 PM   #348
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Re: Mac's getting filthy jacked!

05-28-12

“DT”

5 rounds for time of:

12 Deadlifts @ 155/105#
9 HPC @ 155/105#
6 Push Jerks @ 155/105#

15:07
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Old 06-05-2012, 11:28 PM   #349
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Re: Mac's getting filthy jacked!

05-29-12

BB Gymnastics

7X1 Clean & Jerk @ 90% – rest 60-80 sec.
215

Strength

Back Squat: 1X8 @ 220, 1X8 @ 235, 1X5 @ 265, 1X5 @ 285 – rest 1:00-2:00 between sets.

Notes: Percentage is based off of 120515

Conditioning

“Helen”

3 rounds for time of:

Run 400m
21 KBS 24/16kg
12 Pullups

11:42

Runs were 437m
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Old 06-05-2012, 11:33 PM   #350
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Re: Mac's getting filthy jacked!

05-30-12

BB Gymnastics

20 minutes to establish a 1RM 3 position Snatch (low to high). DEMO VIDEO
155

Conditioning

30 Muscle-Ups for time.

9:24

Had 21 reps at the 4 minute mark and managed to fall apart for the last 9
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