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Old 05-31-2013, 09:31 AM   #741
Marcus Allen
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Re: 1000 CFT and 185#

Been pretty stove up the past few days Extra work, less sleep, blah blah blah.

Today
"Sort of Cindy"
10 rounds with 1min rest between rounds

total time 20:12

have a great weekend!
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Old 06-04-2013, 06:36 PM   #742
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Re: 1000 CFT and 185#

4x
6 DL
rest 2min
AMRAP HSPU rest 2 min

Used 255# DL to focus on speed
HSPU- 8-7-5-4

then...
all amrap in 60sec, no rest
24" box jumps (17)
burpees (14)
wall balls (16)
GHD sit ups (16)
55# KB swings (19)

have a great day!
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Old 06-05-2013, 09:52 PM   #743
Marcus Allen
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Re: 1000 CFT and 185#

15min to establish max for day snatch
Worked upto 160#, failed 165# twice

Conditioning
4x
10 95# power snatch
10 pull ups

9:21

have a great night!
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Old 06-10-2013, 08:38 PM   #744
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Re: 1000 CFT and 185#

A. Three sets of:
Deadlift x 3-5 reps
Rest 30 seconds
Ring Push-ups x Max Reps
Rest 3 minutes

B. Three rounds for time of:
Single Arm Dumbbell Snatch x 10 reps (5 reps each arm)
Toes to Bar x 10 reps
Double-Unders x 20 reps


Used 275# for DL's all x5
Ring push ups 3x10

WOD used 55# KB
5:50

have a great night!
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Old 06-17-2013, 09:12 AM   #745
Marcus Allen
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Re: 1000 CFT and 185#

Gees- really? A whole week since last post? well let's see if I can reconstruct this...

6/13
A. Four sets of:
Front Squat x 4-6 reps all x6, 135-165-185-205
Rest 20 seconds
Kipping Pull-Ups x Max Reps 11-10-10-7
Rest 2 minutes

B. Resting 1:1 3x
Power Cleans x 3 reps (185/125)
Ring Dips x 6 reps
Tall Box Jumps x 9 reps
rounds were 1:35- 1:45-1:50

6/14
A. Take 12-15 minutes and build to a heavy Clean and Jerk
made it to 205#
B. Complete as many rounds and reps as possible in 7 minutes of:
95/65 lbs Thrusters x 5 reps
Burpees x 10 reps
24/16 kg Kettlebell Swings x 15 reps
3 rounds + 18 reps

6/15
Work to moderate doubles of snatch
WORKED TO 145#
OHS x3, working to heavy for the day
worked to 165#

today
A. Four sets of:
Back Squat x 3-5 reps 185-225-255-275(3)
Rest 90 seconds
Weighted Supinated Grip Pull-Ups x 2-3 reps 3bw,2@10, 1@10, 2bw
Rest 90 seconds

B. Four rounds for time of:
10 Sit-Ups
20 Walking Lunges w/Plate Overhead
30 Double-Unders
45# plate, GHD sit ups in 10:58
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Old 07-02-2013, 09:00 AM   #746
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Re: 1000 CFT and 185#

10 days off in Colorado and SF, lots of hiking above 10k and a 7mi day in SF with the family!!

Today
5x
against a 3min clock
row 500m
max rep push ups
rest as needed(I chose 3min)

Rounds
1:48, 21
1:52, 24
1:55, 26
1:59, 17
1:52, 24

have a great day!
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Old 07-03-2013, 08:43 AM   #747
Marcus Allen
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Re: 1000 CFT and 185#

Back Squats 3x 8-10 @ 30x1
rest 20s
max rep kipping pull ups
rest 3min

115-125-135 all x10
8-10-11

Then
5x
5 155# Power clean
5 burpee pull ups
9:54
1st round at 155, then 135

have a great day!
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Old 07-10-2013, 09:21 AM   #748
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Re: 1000 CFT and 185#

4 days camping around Seattle, Columbia river. back to the gym...

4x4 Clean.
7-10s between reps, 3min between sets.
115-135-155-175

9min AMRAP
6 HSPU (done off a box for head to ground ROM)
6 burpee box jump overs 20"

5 rounds +4 HSPU

have a great day!
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Old 07-11-2013, 08:54 AM   #749
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Re: 1000 CFT and 185#

Back Squats
4x 6-8 @311
120-135-145-155 all x8

Ring rows 46-8 @2111
all x8, shoulders just behind rings in lay out, rings to pits.

have a great day!
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Old 07-18-2013, 08:32 AM   #750
Marcus Allen
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Re: 1000 CFT and 185#

ahh yea, my trademark inconsistency!!

Today-
15min to work to a heavy clean
worked up to 195 with no misses, could have gone heavier, but was too slow.

EMOM for 5min
10 thrusters
then immediately
EMOM for 5min
12 KB swings

Kept this very light so all reps unbroken, all minutes made.
Thrusters- 45-55-65-65-65
KB Swings- 20kg for all rounds
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