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Old 09-30-2013, 09:02 PM   #776
Marcus Allen
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Join Date: Feb 2008
Location: Grants Pass  OR
Posts: 1,675
Re: 1000 CFT and 185#

A. Three sets, not for time, of:
Muscle-Ups x 3-6 repsscaled to pull ups and dips
Alternating Pistols x 10 repsto 16" stack

B. Five or Six sets of:
Shoulder Press @ 20X1 tempo
Rest 3 minutes between sets
For the shoulder press, perform the following reps and percentages:
Set 1 – 50% of possible 1-RM x 3 reps95#
Set 2 – 75% of possible 1-RM x 2 reps135
Set 3 – 85% of possible 1-RM x 1 rep155
Set 4 – 90-95% of possible 1-RM x 1 rep160, failed
Set 5 – Test 1-RMretry 160, failed again


C. 30 Man-Makers for time (45/25lb DB’s)
used 40# for 15 reps, then 30# for 15 reps, 11:58

have a great night!
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