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Old 09-25-2012, 10:59 AM   #661
Marcus Allen
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Re: 1000 CFT and 185#

general warm up with lots of mobility stuff

7x3 snatch from below the knee
65-85-90-95-100-105-110(lbs)

Conditioning
run 400m
1min max reps chest slap push ups
rest 1min
row 500m
1min max rep KB swings at 24KG
rest 1min
100 DUs

total time 11:11
15 push ups
25 swings

have a great day!
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Old 09-27-2012, 09:07 PM   #662
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Re: 1000 CFT and 185#

basic warm up

15min to establish 1rm jerk
135-165-185-195-205f-205f

developed some sort of catywampus change in my rear leg that threw everything off on the 205, didn't really notice it on the other lifts. meh.

wod
5x
15 walking lunge steps with 95# in front rack
30 dus

11:35

have a great night!
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Old 10-02-2012, 04:33 PM   #663
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Re: 1000 CFT and 185#

from yesterday

7x2 clean from below the knees
worked up to 205 for 2 singles, couldn't get 2 in a row

conditioning
7min AMRAP
5 KB swings 70#
5 T2B
5 Burpees

4 rounds +1 T2B

have a great night
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Old 10-03-2012, 10:03 AM   #664
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Re: 1000 CFT and 185#

lots of shoulder prep work and mobility

3x10
GHD sit ups
reverse hypers
GH raises

really struggled on the raises, cramping, weakness, etc.

12min AMRAP
3 push press at 135#
5 lateral bar over burpees
7 box jumps 24"

7 rounds +1 push press

have a great day!
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Old 10-04-2012, 08:30 AM   #665
Marcus Allen
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Re: 1000 CFT and 185#

mobility based warm up

Snatch work
5x1 +1 OHS- 45-65-85-85-95

Snatch singles
115-135-145-150-155f-155f
135x5

conditioning
21 kbs 55#
30 du
15 kbs
30 du
9 kbs
30 du

3:34

have a great day!
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Old 10-06-2012, 09:01 PM   #666
Marcus Allen
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Re: 1000 CFT and 185#

warmup- row 500m
then Catalyst joint mobility WU

FS 5x3
125-155-185-205-215

Conditioning
7min AMRAP add 1 rep/excercise/round so 1-1-1, 2-2-2 and so on

Burpees
Thrusters 95#
PUll ups

got 6 full rounds + 7 burpees and 5 thrusters

have a great weekend!
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Old 10-10-2012, 03:56 PM   #667
Marcus Allen
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Re: 1000 CFT and 185#

From yesterday

mobility and shoulder prep
Catalyst warm up

15 minute hand stand work
5x
1a- 3 HSPU
1b- max effort free HS hold
1c- max effort hand stand walk

WOD
5x
1a- back squat x3 add weight each round
1b- box jump x3 add height each round
1c- 10 GHD sit ups

1a- 185-215-245-255-275
1b- 30"-33"-36"-38.5"-39"
1c- focus on exploding through the hips

lots of hamstring and quad stretching

have a great day
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Old 10-11-2012, 09:08 AM   #668
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Re: 1000 CFT and 185#

2 min airdyne
Catalyst WU
tall clean 5x45
power clean 5x65

7x2+1 Power Clean +Jerk
115-135-155-175-185-195-195

Conditioning

run 400m
21 KB swings 55#
30 DUs
15 KB swings
30 DUs
9 KB swings
run 400m

7:25 have a great day!
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Old 10-12-2012, 09:01 AM   #669
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Re: 1000 CFT and 185#

Wasn't expecting to work out this AM, ended up doing some squat work...

5x 45-65-85-115
3x 135-185-225-275-305
1x 315( this was supposed to be x3, but just couldn't hit it)

have a great day!
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Old 10-13-2012, 08:57 PM   #670
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Re: 1000 CFT and 185#

Nice evening solo in the gym...

Catalyst Warm Up

3pos snatch drill

Snatch from blocks(between knee and pocket) light warm up style
2x45, 2x65, 2x85

EMOM for 10min
1 power snatch from the blocks +1 snatch from the blocks
used 115# and only missed 1 snatch at minute 8. Otherwise felt good.

Conditioning
3 round FGB modified
3x
1min wall balls 20#
1min power clean 95#
1min box jump 20"
1min push press 75#
1min row for cals
1min rest

rounds
1: 81
2: 76
3: 65
Total 222

have a great weekend!
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