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Old 01-11-2014, 01:41 PM   #1301
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

Snatch

5x40kg
3x50kg
1x60kg
1x70kg
1x80kg
f85kg
1x85kg
f90kg
f90kg
f80kg
f80kg
3x1x80kg
5x1x60kg

Clean and Jerk

5x60kg
3x80kg
1x100kg
1x110kg
1x120kg
1x125kg
f130kg
f130kg
1x120kg
1x110kg


Front Squat

5x225
2x315
2x345
2x375

IRON SCAP

Reverse Hyper

3x10x140

Seem to be having some technique issues with my Snatch this week. If I start focusing too much on pulling to the hip, I don't keep my weight back far enough.
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Old 01-13-2014, 05:40 PM   #1302
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

Push Jerk

5x60kg
3x80kg
3x100kg
3x110kg
3x120kg
3x125kg
3x119kg
3x113kg

HBBS

8x135
5x225
3x315
3x375
3x425
3x465
3x442.5
3x420

Push Press

5x135
3x185
3x215
3x235
3x225
3x215

Bench

5x135
3x185
3x215
3x245
3x265
3x252.5
3x240

Press

5x135
3x155
3x170
F185
3x177.5
3x170

SCAP RECOVERY
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Old 01-14-2014, 05:19 PM   #1303
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

Cleans

5x60kg
3x80kg
3x100kg
3x120kg
3x130kg
3x124kg
3x113kg

Clean Pulls

3x100kg
3x120kg
3x135kg
3x145kg
3x138kg
3x131kg

Clean Deadlift

3x140kg
3x175kg
3x190kg
3x181kg
3x171kg

RDL

3x140kg
3x165kg
3x180kg
3x171kg
3x162kg

Bent Row

3x5x130kg

Chin-ups

3x12 w/ 20lb

IRON SCAP

Reverse Hyper

3x10x190lb
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Old 03-24-2014, 04:57 PM   #1304
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

AM

Jerk

5x135
3x185
1x205
1x225
1x245
1x255
6x5x155

HBBS

8x135
5x225
10x4x310, E90


PM

A1. Bench Press - 5x10x185, no rest
A2. Strict Pull-ups - 5x12xBW, 2 min rest

10 x 300m row, 1 min rest

1:05.5
1:06.3
1:05.7
1:06.9
1:07.3
1:06.5
1:07.4
1:07.8
1:06.7
1:06.4
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Old 03-25-2014, 12:52 PM   #1305
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

AM

Snatch

5x75
3x95
2x115
1x125
1x135
1x145
1x155
1x165

High Hang Snatch

6x5x105

Power Cleans

10x4x175, OTM


PM

15 sets
30 sec alternating dumbbell snatch, 50#
15 sec rest
30 sec abmat sit-ups
15 sec rest

SN 12-12-12-12-12-13-13-13-13-13-13-13-13-13-13=190/12
SU 16-17-17-17-17-17-16-16-16-16-15-16-15-16-15=242/15

Total=432/27
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Old 03-27-2014, 04:34 PM   #1306
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

AM

Push Press

5x135
3x185
1x205
1x225
1x245
6x5x145

Front Squat

5x135
10x4x250, E90


PM

A1. Dips - 5 x 10 reps, no rest
A2. Chin-ups - 5 x 12 reps, 2 min rest

6 x 500 row, 90 sec rest

1:54.8
1:55.7
1:53.6
1:57.6
1:53.1
1:54.7
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Old 03-28-2014, 01:37 PM   #1307
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

AM

Clean

5x135
3x185
1x205
1x225
1x245
1x255

Clean from Hip

6x5x155

Power Snatch

5x95
1-0x4x125, OTM


PM

10 sets
30 sec russian KB swing, 24kg
15 sec rest
30 sec ring rows
15 sec rest
30 sec double unders
15 sec rest

K 19-19-20-19-16-15-17-17-15-17=174
R 22-17-15-15-15-17-17-15-18-16=167
D 41-51-32-42-46-57-33-41-46-53=442

Total=783
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Old 03-31-2014, 01:44 PM   #1308
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

AM

Jerk

5x135
3x185
1x205
1x225
1x245
1x255
6x5x165

HBBS

5x225
9x4x330, E90


PM

Open Workout 14.5

21-18-15-12-9-6-3

Thrusters, 95/65
Bar Facing Burpees

17:21

Damn! My lactic endurance is ****, right now.
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Old 04-01-2014, 01:07 PM   #1309
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

AM

Snatch

5x95
3x115
1x125
1x135
1x145
1x155
1x165
1x175

Snatch from Hip

6x5x115

Power Clean

5x135
9x4x190, OTM


PM

5 rounds

5 box jumps, 30"
10 deadlifts, 255#
50 double unders

9:20
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Old 04-03-2014, 05:48 PM   #1310
Christopher G. Woods
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Join Date: May 2007
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Re: I've got a Monster in my Pocket!!!

AM

Push Press

5x135
3x185
1x205
1x225
1x245
6x5x155

Front Squat

5x185
9x4x265, E90


PM

20 minute AMRAP
10 t2b
10 HSPU
20 lateral lunges

9 rounds + 6 t2b
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