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Old 06-12-2014, 04:28 PM   #1351
Christopher G. Woods
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Location: Ellicott City  MD
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Re: I've got a Monster in my Pocket!!!

Snatch Balance

5x95
5x115
5x125
5x135
5x145
5x140
2x5x135

Front Squat

10x135
10x205
10x245
10x270
10x260
10x245


60 minutes later

5 rounds

5 box jumps, 30"
10 OHS, 95lb
15 c2b kipping pull-ups

11:49
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Old 06-14-2014, 12:41 PM   #1352
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

Yesterday

Clean from Hip

5x135
5x185
5x205
5x195
2x5x185

Clean Deadlift + Extension from Hip

10x135
10x185
10x225
10x245
10x235
10x225


No PM conditioning. I was supposed to do sprints in the park, then we had torential rain (should have checked the weather), and I didn't get home in time to Airdyne before evening obligations.


Today

20 muscle-ups
30 burpees
40 toes 2 bar
50 wall-ball

14:29
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Old 06-17-2014, 08:49 PM   #1353
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

Yesterday

Push Press+Power Jerk+Split Jerk

1x135
1x185
1x205
1x215
1x225
2x1x205

15-12-9-6-3

front squat, 185
bar facing burpees
c2b pull-ups

13:01


60 minutes later

6 x Rockville Run, 1 min rest

2:10.03
2:10.80
2:13.59
2:20.43
2:19.11
2:23.07


Today

From Hip: Snatch Extension+High Pull+Power Snatch

1x95
1x115
1x125
1x135
1x145
1x155
3x1x140

5 rounds

5 parrallatte HSPU's
10 deadlifts, 225
50 double unders

11:41


60 minutes later

row 30 sec sprints (meters), 1 min rest

*90-95% effort on first interval (very strong, but not all out) to set line; continue until unable to maintain

147
149
153
152
152
152
153
154
153
155
153
154
152
150
149
148
151
151
150
150
146

21 rounds is probably a little high for this workout, which indicates a poor effort on first round; I probably didn't warm myself back up enough.
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Old 06-19-2014, 02:57 PM   #1354
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

Snatch Balance + 2 OHS

1x95
1x115
1x135
1x145
1x155
1x165
1x160
1x155
1x150

50 c2b pull-ups
50 overhead lunges, 45#
50 toes 2 bar
50 wall-ball

14:47


60 minutes later

12 x 1 min row (meters), 30 sec rest

271
266
267
262
258
263
260
261
264
262
261
255
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Old 06-20-2014, 10:06 PM   #1355
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

3 Position Barski Power Clean (Hip+Mid Thigh+Floor)

1x135
1x155
1x175
1x195
1x205
215f (lost grip coming down from Mid)
1x205
1x195
1x185


90 minutes later

A1. 5x8 Bench Press @ 185#, 30 sec rest
A2. 5x12 Chin-ups, rest as needed

B1. 3x10 Elevated Ring Rows @ 31x1
B2. 3x10 WY Negatives @ 10#


4 hours later

50 tire flips
50 ghd sit-ups
50 hip extensions
100 frogleg sit-ups

16:30
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Old 06-30-2014, 08:28 PM   #1356
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

Snatch Balance

5x75
3x95
3x115
3x135
3x155
3x165
3x175
3x185
3x3x170

HBBS, paused

5x225
5x315
5x360
4x5x325


45 minutes later

A1. Bench Press 5x5x220 @ 20x1, 30 sec rest
A2. 5x10 Pull-ups @ 3111, rest as needed

B1. 3x20 Alternating Kettlebell Chainsaw Row @ 24kg, no rest
B2. 3x12 Snow Angels @ 5lb, 1 min rest


30 min later

3x10yd shuttle run, 24 sets OTM
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Old 07-01-2014, 02:21 PM   #1357
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

TNG Power Cleans

5x135
3x165
3x185
3x195
3x205
3x215
3x225
3x235
3x3x215

Snatch High Pull

5x135
5x165
5x185
5x195
3x5x180


30 minutes later

A1. Good Mornings - 5x10x165, 30 sec rest
A2. Strict T2B - 5x10, 1-2 min rest

B1. Barbell Shrugs - 3x10x225 @ 11x2, no rest
B2. WY Negatives - 3x12x5


30 minutes later

Row 8 x 1 min (meters), 2 min rest

287
296
299
290
291
290
291
277
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Old 07-02-2014, 04:19 PM   #1358
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

Snatch Balance

5x95
3x115
3x135
3x155
3x3x170

HBBS, paused

5x225
5x275
3x5x325


90 minutes later

A1. Press- 5x5x145, 30 sec rest
A2. Bent Row- 5x10x185 @ x131, rest as needed

B1. Chin-ups - 3x10, no rest
B2. ATYT - 3x10x5, 1 min rest
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Old 07-04-2014, 08:49 AM   #1359
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

Yesterday

TNG Power Cleans

5x135
3x185
3x3x215

Snatch High Pull

5x135
3x5x185


90 minutes later

A1. SLDL - 5x10x225 @ 3211, 30 sec rest
A2. Abmat Sit-ups - 5x30, 1 min rest

B1. Alternating Dumbbell Curls - 3x20x25, no rest
B2. Reverse Fly - 3x10x15 @ x121, 30 sec rest
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Old 10-23-2014, 07:55 PM   #1360
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

Last week

Monday

AM

Power Jerk

5x95
5x125
12x5x145, OTM

Front Squat

10x135
6x10x210, E3M

Back Rack Lunge

5x10x155

PM

A1. Bench Press - 5x10x155, 3 sec rest
A2. Pull-ups - 5 x max reps (15-12-9-8-7), 2 min rest

Kettlebell Clean and Press

5x10 each arm @ 24kg


Tuesday

AM

Mid Hang Power Clean

10x95
10x135
10x155
10x165
10x175
2x10x160

Deadlift

10x225
10x315
10x345
2x10x315

Bent Row

5x10x165

PM

Row 12 x 30 sec sprint, 1 min rest


Thursday

Power Jerk

5x95
3x125
12x3x145, OTM

Front Squat

10x135
3x10x210, E3M

Back Rack Lunges

3x10x155

PM

A1. Bench Press - 3x10x155, 30 sec rest
A2. Pull-ups - 3x11, 2 min rest

Kettlebell Clean and Press

3x10 each arm @ 24kg

"Flight Simulator"

7:54


Friday

AM

Mid Hang Power Clean

10x95
10x135
3x10x160

Deadlift

10x225
3x10x315

Bent Row

3x10x165

PM

Row 16 x 1 min, 30 sec rest


Saturday

10 sets:
30 sec 24kg waiter's lunge (L-odd, R-even)
15 sec rest
30 sec push-ups
15 sec rest
30 sec sit-ups
15 sec rest

Some metcon detail lost, due to forum database crash.
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