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Old 01-04-2012, 03:45 PM   #831
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

3 minute Air-dyne
F2I
lying leg twists
face pulls
hindu push-ups
dislocates

12 minute AMRAP

15ft rope climb
7 OHS, 115#

7 rounds


16 rounds

250m row
10 push-ups
rest same as work

1:13
1:10
1:10
1:09
1:12
1:10
1:09
1:09
1:09
1:09
1:09
1:08
1:06
1:06
1:08
1:08

I'm a little disappointed with my performance on the rope climb/ohs workout. I haven't worked either of those in a while. I need to rebuild my confidence on the rope.
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Old 01-06-2012, 04:02 PM   #832
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

3 minute Air-dyne
F2I
lying leg twists
face pulls
hindu push-ups
dislocates

Burgener Warm-up, Power Snatch

Power Snatches

9x3x135

Press

10x45
4x10x135
14x135

High Bar Back Squat

5x135
5x225
3x285
3x335
3x380

Chin-ups

15-15-14

Reverse Hyperextension @ 120#

15-15-15

Russian Barbell Twists w/ 25#

17-17

Barbell Rollouts

17-17
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Old 01-07-2012, 06:38 PM   #833
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

3 minute Air-dyne
F2I
lying leg twists
face pulls
hindu push-ups
dislocates

8 minute AMRAP

8 kettlebell swings, 24kg
6 toes to bar
4 ring dips

8 rounds + 2 t2b


12 rounds

200m run
10 ring rows, feet elevated
rest same as work

1:02
59.02
59.21
58.41
1:01
58.96
1:00
1:04
1:03
1:02
1:06
1:05
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Old 01-10-2012, 04:12 PM   #834
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

3 minute Air-dyne
F2I
lying leg twists
face pulls
hindu push-ups
dislocates

50-30-20
double unders
hip extensions
sit-ups, unanchored

7:56


12 rounds
200m run
5 BFK pull-ups
rest same as work

53.05
56.01
53.37
51.23
52.50
51.30
52.03
57.09
52.22
53.58
56.35
52.41

Hip extensions felt like dog****!
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Old 01-12-2012, 08:53 PM   #835
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

3 minute Air-dyne
F2I
lying leg twists
face pulls
hindu push-ups
dislocates

20 minute AMRAP

50ft farmers carry, 125# each hand
25 squats
5 HSPU's

12 rounds + 25 squats
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Old 01-13-2012, 05:01 PM   #836
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

3 minute Air-dyne
F2I
lying leg twists
face pulls
hindu push-ups
dislocates

Burgener Warm-up, Power Snatch

Power Snatch

8x3x145

Closegrip Bench

10x45
8x95
5x175
5x205
10x235

Deadlift
8x135
8x225
5x340
3x395
1x445

Weighted Chin-ups @ 25#

12-12-10

Reverse Hyperextensions @ 140#

3x12

Russian Barbell Twists @ 25#

2x20

Barbell Rollouts

2x20
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Old 01-14-2012, 01:46 PM   #837
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

3 minute Air-dyne
F2I
lying leg twists
face pulls
hindu push-ups
dislocates

8 rounds
250m row
5 HSPU's

12:00

5 minute rest

12 rounds
200m run
20 sit-ups

18:33
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Old 01-16-2012, 04:25 PM   #838
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

Noticed that I forgot to post last Monday's workout.

1/9/12

Power Clean

8x3x220

High Bar Back Squats

5x135
5x225
5x265
5x305
16x355

Press

10x45
8x95
5x135
3x155
1x175

Bentover Row @ 155

3x12

Romanian Deadlift @ 185

3x12

GHD sit-ups

2x20

Hanging Leg Raise

2x20
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Old 01-16-2012, 04:29 PM   #839
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

Today

Power Cleans

3x135
1x185
1x205
1x225
1x245
1x265
1x275
285f
285f
285f

Deadlift

5x285
5x340
16x395

Closegrip Bench

10x45
8x135
5x205
3x235
1x265

Bentover Row @ 175#

3x10

Romanian Deadlift @ 205#

3x10

GHD sit-ups

2x20

Hanging Leg Raises

2x20
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Old 01-17-2012, 04:28 PM   #840
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

3 minute Air-dyne
F2I
lying leg twists
face pulls
hindu push-ups
dislocates

8 rounds
250m row
6 push press, 115#

11:53

5 minute rest

8 rounds
35 double unders
7 BFK pull-ups

7:48

10 minute rest

8 rounds
250m row
10 push-ups

11:45

5 minute rest

8 rounds
200m run
20 sit-ups

12:50
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