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Old 11-23-2012, 09:46 PM   #691
Marcus Allen
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Re: 1000 CFT and 185#

easy 5min row

midline stability work

1a 20 UB GHD sit ups
1b 8 heavy TGU
rest 2min between couplets

2a 5 wall walks
2b 10 toes to bar
rest 1min between couplets

conditioning
800m run
30 burpee pull ups
800m run

14:43

have a great night!
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Old 11-28-2012, 11:06 AM   #692
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Re: 1000 CFT and 185#

From Monday
5min row
2x10 GHD sit ups
BE
good mornings

Power Clean as DL WU
5-5-3-3-1-1-1
135-165-185-195-205-210-215(f)

DL 3x3
245-285-305

DL 1x21 @ 195#

Conditioning:
As many rounds as possible in 10 minutes of:
1 round consists of:

1 Push Press @ 70% of body weight
1 Pull Up
3 Push Presses @ 70% of body weight
3 Pull Ups
5 Push Presses @ 70% of body weight
5 Pull Ups

70% would have been 140#, I used 135#
80 reps

have a geat day
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Old 11-28-2012, 11:09 AM   #693
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Re: 1000 CFT and 185#

yesterday was light mobility work and some snatch doubles from the high hang. I worked those upto 135#.

Today

Catalyst Athletics WU

Back Squat 3x5
185-230-245

Back Squat 1x21
176#

Conditioining:

Run 300m
21-15-9
burpees
KB swings @55#
run 300m

8:51

i hate. i mean love. burpees.

have a great day!
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Old 11-29-2012, 10:11 AM   #694
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Re: 1000 CFT and 185#

recovery day
easy warm up

snatch work
sn high pull + snatch
65-85-95-105-115-125-135
Snatch singles
135-140-145-150(f)

have a great day!
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Old 11-30-2012, 09:58 PM   #695
Marcus Allen
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Re: 1000 CFT and 185#

warm up
5min jump rope work
5min HSPU work

Shoulder Press 3x5
95-115-125(+5 from last week)

Shoulder Press 1x21
90(+5 from lst week)

Conditioning
5x
100m farmer's walk w/ 2x55# KBs
20 sit ups

8:05

have a great night!
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Old 12-11-2012, 04:33 PM   #696
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Re: 1000 CFT and 185#

from yesterday

Power Clean WU 5-5-3-3-1-1-1
135-165-185-195-205-215-220(had to go full)

DL 3x3
255-295-315

DL 1x21
200

Conditioning
21 KB swings 32kg
30 DUs
15 KB swings
30 DUs
9 KB swings
30 DUs


3:48

have a great day!
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Old 12-14-2012, 11:37 AM   #697
Marcus Allen
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Re: 1000 CFT and 185#

from yesterday
5min row

midline stability
1a 3x20 UB ghd sit ups
1b 3x8 TGU

Snatch work
105-115-125-135-145-150fx3

Shoulder Press 3x5
105-120-130(+5# from last week)

press 1x21 at 95#(+5# from last)

Today
mobility wu
jump rope work

max rep attempt at DUs-44

Back squat 3x5
205-245-260(+15)
1x21 at 180(+4)

Conditioning
9min AMRAP
10 wallballs
20 push ups
30 sit ups

3 full rounds, +10WB and 5 sit ups(+17 reps from last time)
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Old 12-18-2012, 07:31 AM   #698
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Re: 1000 CFT and 185#

yesterday, hungover

general mobility WU

Clean WU

power cleans 5-5-3-3-1-1-1
115-135-165-175-185-205-215

DL 3x3
265-305-325

DL 1x21(12-9)
205#

have a great day!
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Old 12-30-2012, 10:44 AM   #699
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Re: 1000 CFT and 185#

Well, now that the holiday's are basically over, as is Nutcracker I can get back to some regular work outs.

Today
Restart work

Light mobillity wu

Bench press warm up
3x10 45-65-85

3x3 at 125

Skull crushers 2x10 at 45#

Fronts squats 5x3
95-125-135-145-155

5 minutes of jump rope work
40s of singles
20s of doubles
5 rounds

have a great new year!
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Old 12-31-2012, 10:36 AM   #700
Marcus Allen
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Re: 1000 CFT and 185#

row, ghd sit ups, back extensions, good mornings

Power Clean as DL wu 5-5-3-3-1-1-1
95-135-155-175-185-205-215(f)

DL 3x3
255-315-335(+10)

DL 1x21 at 205#

Conditioning
12min AMRAP
5 KB snatches/arm 55lb
10 KB swings 55#
15 burpees

4 rounds +5snatches

have a great day and a happy new year!
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