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Old 10-26-2014, 12:43 PM   #1361
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

Monday

AM

Power Jerk

5x95
5x125
10x5x155, OTM

Front Squat

10x135
5x10x220, E3M

Back Rack Lunges

5x10x165


PM

A1. Bench Press - 5x10x165, 30 sec rest
A2. Pull-ups w/ 25lb Dumbbell - 5xAMAP (7-6-5-4-5), drop dumbbell
A3. Pull-ups - 5xAMAP (4-5-4-4-3), 2 min rest

Double Kettlebell Press

5x10x24kg each hand

Seated External Rotation

3x10x25 each side

Supported Half Y

3x10x15 each side

Supported Sweep Back

3x10x20 each side


Tuesday

AM

Mid Hang Power Clean

10x95
10x135
10x175
10x185
2x10x170

Deadlift

10x225
10x335
10x365
2x10x330

Bent Row

5x10x175

Alternating Dumbbell Curls

3x10x35 each arm

Bent Reverse Fly

3x10x20 each hand


PM

Row 20 x 30 sec (meters), 1 min rest

145
150
151
151
150
152
153
155
154
154
154
151
155
156
156
155
154
150
153
151


Thursday

AM

Power Jerk

5x95
5x125
10x3x155, OTM

Front Squat

10x135
3x10x220, E3M

Back Rack Lunges

3x10x165


PM

A1. Bench Press - 3x10x165, 30 sec rest
A2. Pull-ups w/ 25lb Dumbbell - 3x6, drop dumbbell
A3. Pull-ups - 3x4, 2 minute rest

Double Kettlebell Press

3x10x24kg each hand

Seated External Rotation

3x10x25 each side

Supported Half Y

3x10x15 each side

Supported Sweep Back

3x10x20 each side


Friday

AM

Mid Hang Power Clean

10x95
10x135
3x10x170

Deadlift

10x225
3x10x330

Bent Row

3x10x165

Alternating Dumbbell Curls

3x10x35 each arm

Bent Reverse Fly

3x10x20 each hand


PM

Row 20 x 1 min (meters), 30 sec rest

275
269
267
265
259
258
258
261
255
255
251
248
254
260
260
259
259
265
255
264


Saturday

20 min AMRAP

5 T2B
5 Burpees
25 Double Unders

18 rounds
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Old 03-29-2015, 09:27 PM   #1362
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

Last Week


Monday

Split Jerk - 10x1, E90

185-195-205-215-225-235-245-255-265-275

Power Jerk - 10x5x157.5, OTM

Back Squat - 5x10x267.5, E3M

Press - 5x10x107.5, E2M

Weighted Dips - 5x10x25, E2M


Tuesday

Snatch - 10x1, E90

140-145-150-155-160-165-170-175-180-185

High Hang Power Snatch - 10x5x112.5, OTM

Deadlift - 5x10x272.5, E3M

Pull-ups - 10x5, OTM

Supinated Pendlay Row - 5x10x165, E2M


Thursday

Snatch Balance - 10x1, E90

150-155-160-165-170-175-180-185-190-195

Push Press - 10x5x142.5, OTM

Front Squat - 5x10x217.5, E3M

Bench Press - 5x10x157.5, E2M

HSPU - 5x10, E2M


Friday

Clean - 10x1, E90

185-195-205-215-225-235-245-255-265-275

High Hang Clean - 10x5x157.5, OTM

Deadlift - 3x10x272.5, E3M

Chin-ups - 10x5, OTM

Pendlay Row - 5x10x175, E2M


Saturday

40 min AMRAP

10 push-ups
15 squats
spin 20 cal

20 rounds + 28 reps
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Old 03-30-2015, 09:23 PM   #1363
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

Monday

Split Jerk - 10x1, E90

190-200-210-220-230-240-250-260-270-280

Power Jerk - 9x5x172.5, OTM

Back Squat - 5x9x295, E3M

Press - 5x9x117.5, E2M

Weighted Dips - 5x10x30, E2M
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Old 04-01-2015, 07:39 AM   #1364
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

Tuesday

Snatch - 10x1, E90

145-150-155-160-165-170-175-180-185-190

High Hang Power Snatch - 9x5x117.5, OTM

Deadlift - 5x9x300, E3M

Pull-ups - 20x3, E30

Supinated Pendlay Row - 5x10x170, E2M
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Old 04-04-2015, 09:48 AM   #1365
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

Thursday

Snatch Balance - 10x1, E90

155-160-165-170-175-180-185-190-195-200

Push Press - 9x5x155, OTM

Front Squat - 5x9x240, E3M

Bench Press - 5x9x172.5, E2M

Deficit HSPUs (45s) - 5x8, E2M


Friday

Clean - 10x1, E90

190-200-210-220-230-240-250-260-270-280

High Hang Power Clean - 9x5x172.5

Deadlift - 3x9x300, E3M

Chin-ups - 20x3, E30

Pendlay Row - 5x10x180, E2M
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Old 04-10-2015, 04:11 PM   #1366
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

Monday

Split Jerk - 10x1, E90

195-205-215-225-235-245-255-265-275-285

Power Jerk - 10x4x190, OTM

HBBS - 5x8x320, E3M

Press - 5x8x130, E2M

Weighted Dips - 5x10x35, E2M


Tuesday

Snatch - 10x1, E90

150-155-160-165-170-175-180-185-190-195

Mid Thigh Power Snatch - 10x4x135, OTM

Deadlift - 5x8x327.5, E3M

Pull-ups - 20x(4 odd, 3 even), E30

Supinated Pendlay Row - 5x10x175


Thursday

Snatch Balance - 10x1, E90

160-165-170-175-180-185-190-195-200-205

Push Press - 10x4x170, OTM

Front Squat - 5x8x260, E3M

Bench Press - 5x8x190, E2M

3" Deficit HSPUs - 5x8, E2M (6-2 on last set)


Friday

Clean - 10x1, E90

195-205-215-225-235-245-255-265-275-285

Mid Thigh Power Clean - 10x4x190, OTM

Deadlift - 3x8x327.5, E3M

Chin-ups - 20x(4 odd, 3 even), E30

Pendlay Row - 5x10x185, E2M
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Old 04-30-2015, 01:17 PM   #1367
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

Monday

BTK Split Jerk + 2 OHS

1x135
1x165
1x185
1x195
1x205
1x215
3x1x195

Back Rack Walking Lunge

10x135
10x185
10x205
10x225
10x245
10x265
10x275
3x10x250

BTK Snatch Grip Press

5x75
5x95
5x115
5x125
3x5x115


90 minutes later

"Angie"

100 pull-ups
100 push-ups
100 sit-ups
100 squats

18:08
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Old 06-22-2015, 03:59 PM   #1368
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

Snatch Balance + 4 OHS

1x95
1x125
1x155
1x175
5x1x160

Thrusters

10x95
10x135
10x165
2x10x150

HSPU

20-15-15

Rings Dips

15-13-15

Supported Ys

3x15x5

Side 90 Abduction

3x12x15

Lateral Raise

3x10x15

6 x 550m run, 2 min rest

2:13
2:18
2:27
2:32
2:41
2:37
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Old 06-23-2015, 01:24 PM   #1369
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

High Hang Muscle Snatch

5x65
5x85
5x105
5x115
3x5x105

Mid Hang Power Snatch

5x95
5x135
5x165
5x185
5x205
3x5x185

Deadlift

10x135
10x225
10x275
10x315
2x10x285

Pull-ups

16-12-11

Elevated Ring Rows

15-13-11

Incline Curls

3x10x25

Front Raise

3x15x15

Bent Reverse Fly

3x12x15

Row 10 x 300m, 1 min rest

1:04.5
1:05.9
1:05.2
1:05.0
1:04.5
1:05.4
1:05.9
1:06.3
1:07.3
1:07.8
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Old 06-25-2015, 11:20 AM   #1370
Christopher G. Woods
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Re: I've got a Monster in my Pocket!!!

Snatch Balance + 4 OHS

1x95
1x125
1x145
3x1x160

Thruster

10x135
3x10x150

HSPU

3x16

Rind Dips

3x14

Lateral Raise

3x12x15

Band Pull -> External Rotation

3x10xRed

Supported Snow Angels

3x10x5
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