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Forum: Workout Logs 11-15-2013, 12:37 PM
Replies: 795
Views: 99,481
Posted By Marcus Allen
Re: 1000 CFT and 185#

last night...

A. Five sets of:
Hang Power Snatch x 4-5 reps
Rest 2-3 minutes
all x5: 95-105-115-120-125
B. Three sets for times of:
135/95 lbs Ground to Overhead x 10 reps
Muscle-Ups x 5 reps
...
Forum: Workout Logs 11-12-2013, 06:16 PM
Replies: 795
Views: 99,481
Posted By Marcus Allen
Re: 1000 CFT and 185#

A. Three sets of:
Deadlift x 5 reps @ 20X1
Rest 90 seconds
Ring Dips x Max reps
Rest 90 seconds
225/6: 275/7: 285/7

B.Five rounds for time of
Handstand Push-Ups x 10 reps
32/24kg Kettlebell Swings x...
Forum: Workout Logs 11-08-2013, 09:13 AM
Replies: 795
Views: 99,481
Posted By Marcus Allen
Re: 1000 CFT and 185#

A. For time:
1000 Meter Row

Four rounds of:
Wall Ball Shots x 20 reps
Pull-Ups x 10 reps

800 Meter Run
18:00
Forum: Workout Logs 11-07-2013, 09:57 AM
Replies: 795
Views: 99,481
Posted By Marcus Allen
Re: 1000 CFT and 185#

A. Five sets of:
Shoulder Press x 3-5reps
Rest 2 minutes
95-125-130-135-140(x4)

B. Three rounds for time of:
135/95lbs Power Clean x 8reps
135/95lbs Front Squat x 6reps
135/95lbs Shoulder to...
Forum: Workout Logs 11-05-2013, 10:55 AM
Replies: 795
Views: 99,481
Posted By Marcus Allen
Re: 1000 CFT and 185#

Three sets, not for time, of:
Chest to Bar Pull-Ups x 7-10 reps
Handstand Push-Ups x 7-10 reps
Double-Unders x 30-40 reps
completed C2B with broken sets, HSPU to 1 abmat unbroken, 3x30 DUs

B. Five...
Forum: Equipment 11-02-2013, 07:00 AM
Replies: 1
Views: 2,015
Posted By Marcus Allen
Re: Small Box Tours

http://www.youtube.com/watch?v=Zb_jO9TCL5Y&feature=player_embedded

(wfs)

This is CF Grants Pass, where I work out. The video has some interview stuff, but there's some good footage of the gym. If I...
Forum: Workout Logs 11-01-2013, 08:37 PM
Replies: 795
Views: 99,481
Posted By Marcus Allen
Re: 1000 CFT and 185#

Shane- Thanks for stopping by!

Friday

15min to build to a heavy DL triple
worked to 365(f) back to 345#x3

EMOM for 12min
2x 315# DL
5x HR push ups
Forum: Workout Logs 10-30-2013, 11:36 AM
Replies: 795
Views: 99,481
Posted By Marcus Allen
Re: 1000 CFT and 185#

today...

A. Four sets of:
Bench Press x 4-6 reps
Rest 20 seconds
Clapping Push-Ups x 8-10 reps
Rest 2-3 minutes
115-135-155-165(x1)
clapping push ups 10-10-5, reg 5-10
B. In teams of two,...
Forum: Workout Logs 10-30-2013, 11:32 AM
Replies: 795
Views: 99,481
Posted By Marcus Allen
Re: 1000 CFT and 185#

from Monday...

A. Four sets of:
Lateral Box Step-Ups x 8-10/leg (add wt. if able)
Rest 90seconds
Strict Pull-Ups x 8-10reps (vary grip for each round)
Rest 90seconds
Step ups at 45-45-55-55,...
Forum: Pukie's Bucket 10-25-2013, 06:19 AM
Replies: 18
Views: 9,915
Posted By Marcus Allen
Re: Handstand Sled Pull with 95lbs. (Just for Fun!)

I guess I just don't see it as a shot. It sounds to me like he's saying "lighten up". Which after 5 years of watching this forum seems like good advice.
Forum: Pukie's Bucket 10-25-2013, 06:04 AM
Replies: 18
Views: 9,915
Posted By Marcus Allen
Re: Handstand Sled Pull with 95lbs. (Just for Fun!)

mmmmmm....

Jeremy- Keep the vids coming. Looks like you guys are having a good time.


oh yeah- the comments are entertaining too.
Forum: Workout Logs 10-23-2013, 08:27 AM
Replies: 795
Views: 99,481
Posted By Marcus Allen
Re: 1000 CFT and 185#

A. Take 15 minutes and build to a heavy Deadlift x 5reps
165-215-265-325

B. Using approximately 85% of what you built up to in Part A
Every minute, on the minute, for 9 minutes, complete:
Deadlift...
Forum: Workout Logs 10-22-2013, 11:29 AM
Replies: 795
Views: 99,481
Posted By Marcus Allen
Re: 1000 CFT and 185#

A. Take 15 minutes and practice gymnastics skills of your choice Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc.
EMOM...
Forum: Workout Logs 10-22-2013, 11:27 AM
Replies: 795
Views: 99,481
Posted By Marcus Allen
Re: 1000 CFT and 185#

Monday...

A. Take 10 minutes and build to a heavy, but not necessarily 1RM, Snatch.
worked to 165#

B. Four sets of:
Touch and Go Power Snatches x 5 reps
Rest 2 minutes between...
Forum: Workout Logs 10-22-2013, 11:25 AM
Replies: 795
Views: 99,481
Posted By Marcus Allen
Re: 1000 CFT and 185#

Friday...
4x
ME strict pull ups
rest 20s
ME kipping pull ups
rest 2min
3neg/10; 3neg/7; 3neg/6; 3neg/7


In teams of four, alternate rounds to complete 10 each of:
Forum: Workout Logs 10-16-2013, 10:59 PM
Replies: 795
Views: 99,481
Posted By Marcus Allen
Re: 1000 CFT and 185#

Five sets of:
Hang Clean (mid-thigh) + Clean
Rest 2 minutes between sets
135-165-195-215-225(failed the full)
B. Three rounds for time of:
32/24kg Kettlebell Swings x 20reps
Handstand Push-Ups x...
Forum: Workout Logs 10-15-2013, 11:08 AM
Replies: 795
Views: 99,481
Posted By Marcus Allen
Re: 1000 CFT and 185#

Three sets, not for time, of:
Chest to Bar Pull-Ups x 8-10reps
Handstand Wall Runs x 20-30 alternating shoulder taps
Kettlebell Snatch x 3-5reps each arm
this felt good, chest facing wall...
Forum: Workout Logs 10-14-2013, 08:42 AM
Replies: 795
Views: 99,481
Posted By Marcus Allen
Re: 1000 CFT and 185#

A. Six sets of Front Squat
Set 1 x 3 reps @ 75% 1RM
Set 2 x 2 reps @ 85% 1RM
Set 3 x 1 rep @ 1RM
Set 4 x 3 reps @ 80% 1RM
Set 5 x 2 reps @ 85-90% 1RM
Set 6 x 1 rep @ exceed 1RM
...
Forum: Workout Logs 10-09-2013, 09:35 PM
Replies: 795
Views: 99,481
Posted By Marcus Allen
Re: 1000 CFT and 185#

A. Five sets of:
Front Squat x 2-3reps (no tempo)
Rest 60 seconds
Ring Rows x 8-10reps @ 2111
Rest 60 seconds
FS at 95-135-185-205-215
B. Complete as many rounds and reps as possible in 12...
Forum: Workout Logs 10-08-2013, 10:03 PM
Replies: 795
Views: 99,481
Posted By Marcus Allen
Re: 1000 CFT and 185#

A. Five sets of:
Snatch Balance x 3reps
Rest 2-3minutes
95-115-125-135-145
B. Four sets for times of:
95/65 lbs Shoulder to Overhead x 15reps
24/16 kg Kettlebell Swings x 30reps
Rest 90...
Forum: Workout Logs 10-07-2013, 01:14 PM
Replies: 795
Views: 99,481
Posted By Marcus Allen
Re: 1000 CFT and 185#

A. Three sets, not for time, of:
Skin the Cat x 3-5 reps
Handstand Wall Runs x 20-30 alternating shoulder taps
Double-Unders x 40-50 reps
This went smooth. Did the shoulder taps with chest facing...
Forum: Workout Logs 10-01-2013, 09:36 PM
Replies: 795
Views: 99,481
Posted By Marcus Allen
Re: 1000 CFT and 185#

A. Five sets of:
Hang Snatch + Snatch
Rest 2-3 minutes
95-115-125-145-165(f)-155
B. Three sets for times of:
Row 1000 Meters or Run 800 Meters
Pull-Ups x 20 reps
Rest 3 minutes between...
Forum: Workout Logs 09-30-2013, 09:02 PM
Replies: 795
Views: 99,481
Posted By Marcus Allen
Re: 1000 CFT and 185#

A. Three sets, not for time, of:
Muscle-Ups x 3-6 repsscaled to pull ups and dips
Alternating Pistols x 10 repsto 16" stack

B. Five or Six sets of:
Shoulder Press @ 20X1 tempo
Rest 3 minutes...
Forum: Workout Logs 09-27-2013, 01:00 PM
Replies: 795
Views: 99,481
Posted By Marcus Allen
Re: 1000 CFT and 185#

Missed a couple of posts last week, oh well.

Today:

15min to establish 1RM Jerk from blocks
Hit 205#, rushed to try 225# and failed

AMRAP in 30 sec. Shoulder to OH @ 205#
2
rest 90s
Forum: Workout Logs 09-13-2013, 08:28 AM
Replies: 795
Views: 99,481
Posted By Marcus Allen
Re: 1000 CFT and 185#

4x
weighted supinated pull ups 2-3
rest 15s
supinated pull ups ME
Not much on pull ups, weighted got 5#, others I did negatives x5

2x
Row 500m
10 95# thrusters
10 T2B
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