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Old 08-27-2012, 11:02 PM   #651
Marcus Allen
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Re: 1000 CFT and 185#

Warm Up
run 600m
3x10
GHD sit ups
hollow rocks
pistols

15 min to find 1rm snatch
hit 145 easy but failed twice at 150

conditioning
7x 40m sprints 1 min rest

got through 4 and my calf tightened up. bailed to wrap and foam roll.
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Old 09-01-2012, 09:32 AM   #652
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Re: 1000 CFT and 185#

hard week...

today- general mobility, Oly centric warm up

7x2 +1 hang clean, jerk heavy as possible, rest 1 min between sets
115-135-160-160-160-160-160

conditioning
1:30 amrap x5, rest 1 min between sets

10 over box jumps
10 KB swings at 32kg
5 over box jumps
5 115# thrusters

1- up to 2 thrusters
2- scaled to box step ups up to 1 thruster
3- scaled to 95# thrusters up to 3 thrusters
4- complete 1 round
5- up to 2 thrusters

have a great day!
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Old 09-02-2012, 08:55 AM   #653
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Re: 1000 CFT and 185#

happy sunday!

general mobility and oly focused warm up

Snatch Complex 10x1-1-1
snatch DL, snatch, OHS
75-95-105-110-115-120-125-127.5-130(f)-130

conditionig
4x
in 90s
row 250m
AMRAP OHS at 115#
rest 90s

250 splits were all around :53-:56
reps were 7-5-6-5

have a great day
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Old 09-04-2012, 09:28 PM   #654
Marcus Allen
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Re: 1000 CFT and 185#

easy gentle DROM warm up
skill work on rope climbs and wall balls(as a demo for the functional movements class- our intro)

WOD
5 rounds
7 wall balls
7 push ups
7 pull ups

5:19

have a great night.
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Old 09-10-2012, 09:23 AM   #655
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Re: 1000 CFT and 185#

From 9-6
warm up

spend 15min to find 1 rm clean
got got 230, missed 235

conditioning
21-15-9
OHS at 115
T2B
somewhere in the 13min realm, suckfest.

Today...
warm up
10min hand stand, HSPU work

Barbell tabata
4 rounds or 2 min at each of the following at 115#
Power Snatch
Push Jerk
FS
BS
HPCl

record total reps per movement, and total reps

PSn- 13
PJerk- 17
FS- 16
BS- 23
HPCl- 11

total- 80 reps
mine were done with no rack due to crowd at 6am!!

have a great day!
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Last edited by Marcus Allen; 09-10-2012 at 09:24 AM.. Reason: total
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Old 09-11-2012, 08:09 PM   #656
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Re: 1000 CFT and 185#

general warm up

wod
9 rounds of 11 reps of each of the following
double unders
65# push press
burpees

19:21

remember!
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Old 09-17-2012, 09:01 AM   #657
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Re: 1000 CFT and 185#

happy monday

knee prehab and mobility warm up

snatch complex 10x1-1-1, high hang, below the knee, full upto 130#.

wod
7min amrap
10 K2E
20 55# KB swings
30 DUs

2 full rounds, +17 KB swings(1st round was a DB and that sucked) and I broke my rope too.

have a great day!
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Old 09-19-2012, 09:52 PM   #658
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Re: 1000 CFT and 185#

easy core focused warm up and some knee flossing...

7x 1 Clean +2 FS get as heavy as possible
95-125-155-175-195-205-210

conditioning
run 400m
2x
10 KB snatch rt at 35#
10 KB snatch lt
10 KB swings

run 400m

it was either 7 or 8:55. Took it nice and easy to check the knee. All seems well.

Also, this is day 3 of a ketogenic diet and I felt GASSED after that WOD even at about 75%. I may have been a little low on calories and water going in. Now that I have eaten and rehydrated I feel awesome. except I'm at work until 0800 hrs. blech!

have a great night!
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Old 09-21-2012, 05:38 PM   #659
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Re: 1000 CFT and 185#

In the gym after a 12 hr night shift, so not spectacular, but everything felt good.

DL heavy singles upto 355#
then EMOM for 10min
40m sprint, 3 squat jums for max height.

all felt good.

have a great night!
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Old 09-24-2012, 10:28 PM   #660
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Re: 1000 CFT and 185#

Light warm up
Pull Up work

WOD
3x
5 push press at 115#
10 WALL BALLS AT 20#
15 box jumps at 24"
4:51

have a great night!
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