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Old 11-04-2012, 12:00 PM   #681
Marcus Allen
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Re: 1000 CFT and 185#

2min jump rope
joint mobility wu
snatch wu

HPSnatch +OHS complex(same #HPSn and OHS)
45x5
75x3
95x3
105x1
115x1
125x1
135x1
140x1
145(f)

Conditioning(mini Outlaw WOD)
3x w/ 3min rest between
250m row
10 95# squat clean to thruster
15 burpees

16:43 total time

have a great day!
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Old 11-05-2012, 09:50 AM   #682
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Re: 1000 CFT and 185#

Day 1 of CFSB cycle

skill- handstands, worked free HS, shoulder taps and HSPU, did a few negatives to defecit

strength- Back Squat 3x5
work sets were 165-185-225

conditioning
5x
50 KB high pulls 35#
50 DUs
19:41

have a great day!
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Old 11-06-2012, 10:52 PM   #683
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Re: 1000 CFT and 185#

CFSB Day 2

warm up 5min jog
3x10
air squats
good mornings
sit ups
supermans

Power Cleans as DL warm up
95x5
125x3
155x3
175x1
195x1
205x1

DL 3x3
225-245-275

DL 1x21 at 165#

Conditioning
12-9-6
toes to bar
box jumps 24"

2:35

have a great night!
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Old 11-09-2012, 03:20 PM   #684
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Re: 1000 CFT and 185#

From yesterday...
mostly strength work...

Snatch, 3 pos top down 10x1
65-75-85-95-105-115-120-125-130-135(f)

Shoulder Press 5x3
65-75-95-105-115

Snatch Balance
5-5-3-3-3-1-1-1
65-85-95-95-105-115-125-135

have a great day!
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Old 11-12-2012, 11:09 AM   #685
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Re: 1000 CFT and 185#

week 2 CFSB

PCl as DL warm up
5-5-3-3-1-1-1
65-95-135-155-165-185-205

DL 3x3
235-265-285

DL 1x21 at 175#

Conditioning
21 KB swings 35#
30 DUs
15 KB swings
30 DUs
9 KB swings
30 DUs

2:57

have a great day!
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Old 11-13-2012, 03:02 PM   #686
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Re: 1000 CFT and 185#

week 2 day 2
general warm up

Back squat warm up
95x5, 135x5
Then 3x5
185-215-235

Conditioning
row 250m
rest 1min
30 wall balls
20 pull ups
10 burpees
rest 1min
row 250m

total 7:32
rows :49 and :51

have a great day!
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Old 11-15-2012, 10:44 PM   #687
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Re: 1000 CFT and 185#

week 2 day 3

easy mobility warm up
snatch warm up
muscle- 45x10
HPSn- 65x10
OHS- 65x10

Snatch singles
95-115-135-145-155-160-165(fx3)

Front Squat 5x3
165-185-195

10min DU work

15 defecit HSPU negatives EMOM(1/min for 15)

stretching

have a great night!
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Old 11-20-2012, 07:23 AM   #688
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Re: 1000 CFT and 185#

mobility wu

power clean wu
5-5-3-3-1-1-1
115-135-155-165-185-205-215(f)

DL 3x3
235-265-295

DL 1x21
185

1/2 cindy
6 +7 push ups
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Old 11-20-2012, 10:53 AM   #689
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Re: 1000 CFT and 185#

above was yesterday's work.

Today-
rowing WU
shoulder mobility work

Press 3x5
95-115-120

Press 1x21 at 85#

Conditioning
3 rounds
50' burpee broad jumps(took me 7-7-6)
7 30" box jumps
10 toes to bar

7:14

took a heckuva wack on my last set of box jumps. got a nice 4" tear down my right shin! blech!

have a great day!
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Old 11-21-2012, 09:55 AM   #690
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Re: 1000 CFT and 185#

warm up with jump rope working to AMRAP DU in one attempt
37

Back Squat 3x5
185-215-245

Back Squat 1x21
171

Conditioning
9min AMRAP
10 wall balls
20 push ups
30 sit ups

2 rounds + 28 sit ups

have a great day!
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