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Old 09-06-2013, 08:35 PM   #771
Marcus Allen
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Join Date: Feb 2008
Location: Grants Pass  OR
Posts: 1,675
Re: 1000 CFT and 185#

A. Deadlift x 3 reps (with PERFECT posture and mechanics)
Set 1 – 50% of possible 3-RM x 5 reps
165
Set 2 – 75% of possible 3-RM x 3 reps
255
Set 3 – 85% of possible 3-RM x 2 reps
315
Set 4 – 90-95% of possible 3-RM x 1 rep
335
Set 5 – Test 3-RM
335
Set 6 (optional) – Exceed Set 5 weight for 3-RM
345
THIS TEST MEANS NOTHING IF YOU ROUND YOUR BACK – I need to know what you can do with proper mechanics, not that you’re willing to damage yourself.


B. “Jackie” For time:
1000 Meter Row
50 Barbell Thrusters (20/15 kg)
30 Pull-Ups
9:58
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