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Old 09-06-2013, 08:35 PM   #771
Marcus Allen
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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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Old 09-10-2013, 11:40 AM   #772
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Re: 1000 CFT and 185#

yesterday...

A. Five sets of:
Shoulder Press + Push Press
Rest 2 minutes
115-125-135-145-155
B. Complete rounds of 21, 15, and 9 reps of:
95/65 lbs Shoulder to Overhead
Burpees
5:44

C. Optional Finisher:
Three sets, not for time, of:
GHD Sit-ups x 15-20 reps
3x20

have a great day!
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Old 09-10-2013, 11:42 AM   #773
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Re: 1000 CFT and 185#

Complete four sets for max reps Pull-Ups:
Against a 4-minute running clock:
Run 400 Meters
24/16 kg Kettlebell Swings x 25 reps
Pull-Ups x Max reps
Rest 4 minutes between sets
pull ups were 10-4-7-7

400's
1:55
2:00
2:05
2:30

man, I do not like running.

have a great day!
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Old 09-13-2013, 08:28 AM   #774
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Re: 1000 CFT and 185#

4x
weighted supinated pull ups 2-3
rest 15s
supinated pull ups ME
Not much on pull ups, weighted got 5#, others I did negatives x5

2x
Row 500m
10 95# thrusters
10 T2B
7:05
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Old 09-27-2013, 01:00 PM   #775
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Re: 1000 CFT and 185#

Missed a couple of posts last week, oh well.

Today:

15min to establish 1RM Jerk from blocks
Hit 205#, rushed to try 225# and failed

AMRAP in 30 sec. Shoulder to OH @ 205#
2
rest 90s
AMRAP in 30s S to OH 185#
3
rest 90s
AMRAP in 30s S to OH 165#
5

have a great day!
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Old 09-30-2013, 09:02 PM   #776
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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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Old 10-01-2013, 09:36 PM   #777
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Re: 1000 CFT and 185#

A. Five sets of:
Hang Snatch + Snatch
Rest 2-3 minutes
95-115-125-145-165(f)-155
B. Three sets for times of:
Row 1000 Meters or Run 800 Meters
Pull-Ups x 20 reps
Rest 3 minutes between sets
Total working time of 18:50 with running

Have a great night!
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Old 10-07-2013, 01:14 PM   #778
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Re: 1000 CFT and 185#

A. Three sets, not for time, of:
Skin the Cat x 3-5 reps
Handstand Wall Runs x 20-30 alternating shoulder taps
Double-Unders x 40-50 reps
This went smooth. Did the shoulder taps with chest facing and chest away from the wall. Chest facing was WAY easier. Note for future...

B. Complete as many rounds and reps as possible in 5 minutes of:
24/20 Box Jumps x 15 reps
Push-Ups x 15 reps
80 reps
Rest 2 minutes

Complete as many rounds and reps as possible in 5 minutes of:
Wall Ball Shots x 15 reps
Burpees x 15 reps
50 reps(I think)
Rest 2 minutes

Complete as many rounds and reps as possible in 5 minutes of:
Chest to Bar Pull-Ups x 5reps
135/95 lbs Power Cleans x 5reps
33 reps
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Old 10-08-2013, 10:03 PM   #779
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Re: 1000 CFT and 185#

A. Five sets of:
Snatch Balance x 3reps
Rest 2-3minutes
95-115-125-135-145
B. Four sets for times of:
95/65 lbs Shoulder to Overhead x 15reps
24/16 kg Kettlebell Swings x 30reps
Rest 90 seconds
11:56
C. Optional Finisher:
Two – Three sets of Sled Suicide Sprints
(10yards out, 10yards back, 20yards out, 20yards back)
Rest as needed
2 sets, sled +45#
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Old 10-09-2013, 09:35 PM   #780
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Re: 1000 CFT and 185#

A. Five sets of:
Front Squat x 2-3reps (no tempo)
Rest 60 seconds
Ring Rows x 8-10reps @ 2111
Rest 60 seconds
FS at 95-135-185-205-215
B. Complete as many rounds and reps as possible in 12 minutes of:
Toes to Bar x 10reps
Overhead Walking Lunge x 20steps (45/25lb plate)
Double-Unders x 30reps
3 rounds +4 T2B

I was really smoked tonight. Just not feeling energetic at all. 3rd day in a row and about 4 hours of sleep after the night shift =crappy WODing.
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