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Old 02-08-2013, 01:04 PM   #711
Marcus Allen
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Re: 1000 CFT and 185#

Lax in recording, but I've been in the gym. Mostly Oly work, some conditioning, mobility stuff. Anyway.

This week...

Tuesday
Snatch 10x1-1-1 high hang, hang, floor
95-105-115-120-125-130-130-130-130-130

Heavy Grace @165# 6x5 with 1 min rest(the rest became inconsequential as my rounds were so slow and broken)
total time was 14:20ish

Wednesday
5x3 push jerk 135-165-185

Conditioning
3x
10 wall balls
20 box jumps 24"
30 KB swings 70#
rest 1:1
15:00 total

Thursday
3pos snatch pulls 7x1-1-1
rest 1min
Snatch balance 7x1
rest 1min

upto 185# on pulls
upto 135 on balance

Today
OHS 5x5
75-105-125-145-155

"Annie"
50-40-30-20-10
DUs/ AbMat sit ups
8:20 I think

have a great day!
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Old 02-09-2013, 09:51 AM   #712
Marcus Allen
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Re: 1000 CFT and 185#

Shoulder, thoracic warm up

Bench Press
45x10
75x10
95x5
125x3
135x3
155x2x3

Squat(HB always from here until...)
45x10
95x10
135x5
185x3
225x3
255x3
275x3
285x3

lots of stretching

have a great day!
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Old 02-14-2013, 02:55 PM   #713
Marcus Allen
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Re: 1000 CFT and 185#

easy day

bench warm up
then bench 145x3x3

snatch warm up
then snatch to a heavy single

95x5
115x3
125
135
145
155f
155f
155f

time to go home.

have a great day!
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Old 02-15-2013, 02:18 PM   #714
Marcus Allen
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Re: 1000 CFT and 185#

rowing warm up
dynamic ROM warm up

clean from low blocks 7x2x75%
used 160, little too easy I think

back squat clusters
5x5 w/ 15s rest between reps, 4min between sets
started at 275, no way, switched to 255 and got all 5 sets

conditioning
21-15-9
KB swings @55#
burpee box jumps at 24"
7:30
have a great day.
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Old 03-04-2013, 01:46 PM   #715
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Re: 1000 CFT and 185#

2 weeks off. Last week was 4 open WODs from last year at about 50-60% RPE. Back at it today.

JYD warm up
shoulder mobility wu

"DT"
5x
12 DL at 155#
9 Hang power clean 155#
6 push jerk 155#

scaled to 145 and finished in 20:07. Wrists seem to have lost some strength/flexibility/tolerance over the time off. interesting.

have a great day!
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Old 03-05-2013, 10:37 AM   #716
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Re: 1000 CFT and 185#

basic warm up

TGU 5x3/arm adding weight each set

8kg, 12kg, 20kg, 24kg, 70lbs(1/arm)
*mostly wrist failure. I was unable to keep the KB stable, and on rolling would lose the weight laterally before I could get to one knee.


WOD
6min AMRAP
30 sit ups
20 push ups
10 squats

2 rounds, 30 sit ups, 14 push ups.

have a great day!
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Old 03-06-2013, 10:14 PM   #717
Marcus Allen
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Re: 1000 CFT and 185#

Went easy today. Kind of sick, kind of want to do well onOpen WOD 13.1 Saturday.

A little Snatch practice(before I even knew about 13.1)

WOD
15min AMRAP
1 rope climb
5 DL at 75% of 1RM
7 box jumps 30"
9 pull ups

3 rounds, very easy pace, 265# DL


Have a great night and good luck to all who compete!
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Old 03-11-2013, 08:50 AM   #718
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Re: 1000 CFT and 185#

Did 13.1 on Saturday for 108 reps.

Not nearly as good as I thought I could do, but probably about as well as I should have done.

Missed the first 3 reps at 135 and was very demoralized. I was happy with the burpees though. I was able to hold a pretty consistant pace throughout.

have a great day!
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Old 03-21-2013, 11:36 AM   #719
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Re: 1000 CFT and 185#

13.2 done last thursday at 176 reps

13.3 this AM at 102, officially 18 reps LESS than last year.

Obviously my super consistent sleep and training schedule is paying off HUGE!



have a great day!
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Old 03-22-2013, 09:24 PM   #720
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Re: 1000 CFT and 185#

Snatch work
3+3 power snatch, OHS
65-85-95

Snatch work to a heavy single
95-115-135-145-150-155-160-165-170-175(f)

Work to a 1RM weighted pull up
5-10-15-20(f)

Conditioning
3x
1min max DUs
1min rest
1min max HR push ups
1min rest
1min max power clean at 80% of 1RM(I used 155#, not 80%)

record total reps for each movement
DUs- 146
HR push- 69
Clean- 25

have a great night!
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