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Old 07-20-2013, 01:48 PM   #751
Marcus Allen
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Re: 1000 CFT and 185#

All by myself today....

3 pos snatch,EMOM until failure
95-115-125-135-145-155f
Rest 2min
starting with failed weight above, FSx3 EMOM until failure
155-165-175-185-195-205f
rest 3min
row for 5min at 2min/500m pace

Stretch
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Old 07-24-2013, 02:34 PM   #752
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Re: 1000 CFT and 185#

7-22

A) 3 Position Snatch (Floor, Hang, Hip): ME on complex then 4 sets at 10% less then ME
worked to 135, then 4x 121.5
B) Snatch High Pull From Hang (Top Of Knee): 4 sets of 3 @ 15% greater than ME of 3 Pos. Snatch
used 155
Strength:
A) Pendlay Row: 4 sets of 8 reps AHAP
worked up to 110#
B) 2 Sec Pause Front Squat straight into Push Jerk: 4 sets of 3 reps @ 60% of max CJ
Used 117#
C) Drop Snatch: No Dip, Just Drive: 4 sets of 5 reps @ 50%-65% of Snatch Max
used 95#
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Old 07-24-2013, 02:36 PM   #753
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Re: 1000 CFT and 185#

today...
A) 3 Position Clean (Floor, Hang, Hip) + Jerk: ME in complex then 4 sets @ 10% less than ME:
worked to 155, then 4x140
B) Clean Romanian Deadlift into Jump Shrug: 5 sets of 6 reps @ Approximately 85% of CJ Max
165x5x6
Strength:

A) Back Squat: 10@60%, 8@70%, 6@75%, 4@80%
195x10; 225x8; 245x6; 260x4

skipped FS and Jerk balance due to time.

have a geat day!
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Old 07-26-2013, 09:35 AM   #754
Marcus Allen
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Re: 1000 CFT and 185#

A) Power Snatch: 4-6 sets of heavy triples @ a heavy working weight. Base how many sets you complete on the speed, efficiency, and sloppiness of each set.
Warmed up and hit 125#x4x3
B) Power Clean: 4-6 sets of heavy triples @ a heavy working weight. Base how many sets you complete on the speed, efficiency, and sloppiness of each set.
warmed up and hit 165#x4x3
C) Jerk From Rack/Boxes: 4-6 sets of heavy triples @ a heavy working weight. Base how many sets you complete on the speed, efficiency, and sloppiness of each set.
warmed up and hit 135#x4x3
Strength:
A) Clean Pulls From Boxes @ Top Of Knee: 5 sets of 3 @ 115% of CJ Max
205#x5x3
B) BN Push Press: 6 sets of 5 AHAP
95x5; 115x5, 125x3x5
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Old 07-27-2013, 09:17 AM   #755
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Re: 1000 CFT and 185#

Olympic:
A) Snatch @ Power Position Off Boxes: 4 sets of 3 @ a heavy working weight
115#x4x3
B) Clean @ Power Position Off Boxes: 4 sets of 3 @ a heavy working weight
155x4x3(was supposed to be 4x2 clean AND JERK. Read it wrong!)

Strength
A) Back Squat: 10@60%, 8@65%, 8@70%, 8@75%
105x10; 212x8; 227x2x8
B) Front Squat: 5@ 60%, 5@65%, 2 sets of 5@70%
skipped for time
C1) Press From Split Jerk Position: 5 sets of 5 reps
95-105-115-125-125
C2) GHD Weight Hip Ext: 5 sets of 8 reps (use a barbell with weights or empty barbell if possible)
10-15-20-25-25

apparently my reading skills were absent this AM. Did the cleans without jerks, and did my last 2 sets of BS at 70% x8 instead of one at 70 and one at 75%. Oh well.

have a great day!
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Last edited by Marcus Allen; 07-27-2013 at 09:18 AM.. Reason: typo
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Old 07-29-2013, 08:35 PM   #756
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Re: 1000 CFT and 185#

Olympic
A) Snatch Pause at bottom of knee: find max triple
max triple at #135
B) Then 5 sets of 3 @ 90% of triple
5x3x125#
C) Snatch pull to top of knee then 5 sec descent to floor: 6 sets of 2 reps
135-165-185-205-225-235
Strength
A) Close Grip Power Snatch From Hang: 32 @ 60% of Max Snatch
3x2x105#
B) 2 Sec Pause Front Squat into Push Jerk (one movement): 6 sets of 3 @ 75% of Max CJ
6x3x146#
C) Bent over rows: 6 sets of 6 reps
95-115-125-135-145-145
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Old 08-04-2013, 08:13 PM   #757
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Re: 1000 CFT and 185#

Olympic:
A) Snatch High Pull x 2 (take 5 secconds to lower to the floor from the hip after each pull) + Snatch: Find Max for the complex
Worked upto 145# max

B) THEN 5 sets of complex @ 90% of complex
used 130#

C) 5 sec Snatch Pull to top of knee + 3 sec pause + 5 sec return to the floor: 4 sets of 2 reps AHAP
155-175-175-175
Strength:
A) Pause Front Squat directly into a push jerk: 5 sets of 3 at a heavy working weight
105-135-145-145-145(lighter weights due to wrist issues)

B1) One Arm KB Row: 5 sets of 5 each arm AHAP: KB Must touch the ground every rep
rest 30 sec
B2) Drop Snatch: 5 sets of 3 AHAP making sure to be fast to the bottom and controlled in the standup
KB rows at 24kg, drop snatches at 85-95-105-110-115(again, wrist soreness/fatigue was limiting factor)
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Old 08-05-2013, 09:32 PM   #758
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Re: 1000 CFT and 185#

Olympic:
A) Clean Pull (not high pull, take 5 seconds to lower to the floor from the hip after each pull) x 2 + Clean + Jerk: Find Max for the complex
to 175#
B) THEN 5 sets of complex @ 90% of complex
5x157#
Strength:
A) Back squat: 65%/8, 70/8, 80/6, 85/6
210x8; 227x8; 260x6; 276x6
B) Front squat: 5 reps @ 60%, 70%, 75%, 80%
156x5; 180x5; 195x5; 207x5
C1) Jumping Good Morning: 5 sets of 6 reps
Rest 60 sec
C2) Pressing Jerk Balance: 5 sets of 5 AHAP for speed!
skipped due to time
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Old 08-08-2013, 01:27 PM   #759
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Re: 1000 CFT and 185#

Olympic:
A) Power Snatch From Hang (Top Of Knee): Find Max Triple: Use straps if possible
worked up to 140#x2(failed third)
B) Power Clean From Hang (Top Of Knee): Find Max Triple:
worked up to 175# and felt easy but was on a schedule.
C) From the Rack/Blocks Complete the following: Push Press + Push Jerk + Split Jerk: Work up to a near maximal Push Press for the complex. You may drop the bar to the blocks if you need to.
worked up to 175#
Strength:
A) Clean Pull From Boxes @ Bottom of knee: 5 sets of 3 @ 110%-115% of max BEGIN THE PULL WITH A LEG DRIVE THROUGH THE HEELS!
235#x3x3(volume reduction)
B) Tempo Backsquat: 6 sets of 2 reps @ 80% of Max: Tempo 32X2
did progressive loading: 185-215-235-255-265-270, 80% would have been 260 across.
C) Heaving Snatch Balance: 5 sets of 3 reps AHAP
skipped due to time
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Old 08-09-2013, 06:13 PM   #760
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Re: 1000 CFT and 185#

Olympic:
A) Snatch off Boxes @ Bottom of Knee: 53@ heavy working triple
125#
B) CJ off Boxes @Bottom of Knee: 52@heavy working double
145#
Strength:
A) Back squat: 60%/10, 65/10, 70/8, 75/8
195x10; 212x10; 228x8; 245x8
B) Front squat: 5 reps @ 60%, 65%, 70%, 70%
all x5, 156-170-182-182

no time for the rest of the accesory work

have a great day!
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