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Old 11-01-2013, 08:37 PM   #791
Marcus Allen
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Re: 1000 CFT and 185#

Shane- Thanks for stopping by!

Friday

15min to build to a heavy DL triple
worked to 365(f) back to 345#x3

EMOM for 12min
2x 315# DL
5x HR push ups

completed all rounds in about 23sec.

Have a great night!
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Old 11-05-2013, 10:55 AM   #792
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Re: 1000 CFT and 185#

Three sets, not for time, of:
Chest to Bar Pull-Ups x 7-10 reps
Handstand Push-Ups x 7-10 reps
Double-Unders x 30-40 reps
completed C2B with broken sets, HSPU to 1 abmat unbroken, 3x30 DUs

B. Five sets of:
Back Squat x 3-5 reps
Rest 2-3 mintues
all by 5, 135-185-215-245-265

C. Three sets for max meters/reps of:
Row x 90 seconds
Rest 30 seconds
Wall Ball Shots x 90 seconds
Rest 30 seconds
385m/36; 355m/32; 338m/31
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Old 11-07-2013, 09:57 AM   #793
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Re: 1000 CFT and 185#

A. Five sets of:
Shoulder Press x 3-5reps
Rest 2 minutes
95-125-130-135-140(x4)

B. Three rounds for time of:
135/95lbs Power Clean x 8reps
135/95lbs Front Squat x 6reps
135/95lbs Shoulder to Overhead x 4reps
Double-Unders x 30reps
9:12 as RxD
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Old 11-08-2013, 09:13 AM   #794
Marcus Allen
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Re: 1000 CFT and 185#

A. For time:
1000 Meter Row

Four rounds of:
Wall Ball Shots x 20 reps
Pull-Ups x 10 reps

800 Meter Run
18:00


B. Optional Airdyne Finisher:
Max Calories in 2 minutes
Rest 2 minutes
Max Calories in 60 seconds
Rest 60 seconds
Max Calories in 30 seconds
28-20-13

have a great day!
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Old 11-12-2013, 06:16 PM   #795
Marcus Allen
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Re: 1000 CFT and 185#

A. Three sets of:
Deadlift x 5 reps @ 20X1
Rest 90 seconds
Ring Dips x Max reps
Rest 90 seconds
225/6: 275/7: 285/7

B.Five rounds for time of
Handstand Push-Ups x 10 reps
32/24kg Kettlebell Swings x 15 reps
9:47, HSPU on 36" box

Optional Finisher
4-5 Sets for times of:
25 yard Suicide Sprint
Rest 90 seconds
completed 4 sets, not very fast
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Old 11-15-2013, 12:37 PM   #796
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Re: 1000 CFT and 185#

last night...

A. Five sets of:
Hang Power Snatch x 4-5 reps
Rest 2-3 minutes
all x5: 95-105-115-120-125
B. Three sets for times of:
135/95 lbs Ground to Overhead x 10 reps
Muscle-Ups x 5 reps
Row 500 Meters or Run 400 Meters
Rest 4 minutes
did rows, and subbed MU from kneeling. Rounds were 4:00; 4:20: 4:35

have a great day
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