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Old 10-15-2012, 10:38 PM   #671
Marcus Allen
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Re: 1000 CFT and 185#

Catalyst warm up

10x 1+1 power clean +clean from the blocks

105-125-135-135-145-165-165-165-165-165

use 80% of above for

3x
3 HPC
6 box jumps 36"
12 T2B
run 100m
3 Hclean

used 135#
2:30
2:35
2:31

or
7:36 total working time.

Have a great night!
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Old 10-17-2012, 08:54 PM   #672
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Re: 1000 CFT and 185#

mobility wu
Burgener WU

15min to get a heavy snatch...
woked up to 155, failed 165 x2. Seem to have developed some issues finishing the pull, need to work on that.

WOD
12min MARAP
5 wall balls 20#
10 box jumps 20"
15 KB swings 35#

8 rounds +5-10-14. Really, 1 more rep, sheesh!

have a great night!
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Old 10-18-2012, 07:34 PM   #673
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Re: 1000 CFT and 185#

2min airdyne
3x10
GHD, BE, pushups, air squats

WOD
run 800m
30 pull ups
10 HSPU

7:38

HSPU were to abmat

have a great night!
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Old 10-20-2012, 08:53 AM   #674
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Re: 1000 CFT and 185#

hip and ankle mobility warm up

15min to heavy clean and jerk
worked up to 205 and failed the jerk x2

Back squats x3
add weight every set until failure then do singles at that weight to failure
135-185-225-275-315-315-315

have a great day!
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Old 10-21-2012, 09:01 PM   #675
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Re: 1000 CFT and 185#

Catalyst WU with extra hip and ankle work
Snatch warm up
tall 45x5
HPSn 65x5

10x1 +1 High Hang snatch + OHS
95-115-125-135f-125-130-135-135-135f-135

FS 3x3
135-185-220

Conditioning
21 pull ups
30 DUs
100m sprint
15 pull ups
30 DUs
100m sprint
9 pull ups
30 DUs
100m sprint

6:41

have a great night!
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Old 10-24-2012, 08:49 PM   #676
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Re: 1000 CFT and 185#

run 600m
3x10 GHD sit ups, back extensions, toes to bar

clean warm up

10x1+1+1 Power clean+FS+jerk
195-115-135-155-165-175-185-195-205f-205f

conditioning
5x
10 KB swings @55#
10 lateral box jumps at 20"
10 K2E

9:18

have a great night!
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Old 10-25-2012, 09:36 PM   #677
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Re: 1000 CFT and 185#

mobility warm up
core work from Outlaw

Snatch warm up

Snatch 15 min to get a heavy single
95-105-125-135-145-155f-155f

Back Squat 5x3
135-185-225-275-320

have a great night!
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Old 10-29-2012, 10:35 PM   #678
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Re: 1000 CFT and 185#

general warm up

clean warm up

7x2 clean and jerk using heaviest made comples from 10/24(195#)

195x2 no way I'm getting 12 more reps
165x2 too light
175x2 better
175x2x4

conditioning
8min AMRAP
3 HSPU
6 T2B
9 KB swings 32kg
100m run

4 rounds +6 t2b

have a great night!
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Old 10-30-2012, 07:47 PM   #679
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Re: 1000 CFT and 185#

quick Catalyst WU as I was a little late to class.

midline stability
1a- 20 UB GHD situps x3
1b- 20 KB cross chops x3 as heavy as possible(used 35#)

back squat
warmup sets 60%x2x3(195) 70%x1x3(230)
then 80%x2 every 90s for 9 minutes
260#

I probably should have gone 10-15# heavier here. Its been a long time since a checked a BS 1RM.

rest 4min then 400m sprint all out effort. 1:35. yeah I hate running.

have a great night.
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Old 11-01-2012, 09:22 PM   #680
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Re: 1000 CFT and 185#

500m row
joint mobility wu

jerk wu

block jerks 15min to 1RM
135-155-175-185-195-200-205-215f

conditioning
20 burpees
3x
3 power cleans at 135
6 box jumps at 24"
9 wall balls at 20#

then
20 burpees

6:18

have a great night!
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