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Old 08-12-2013, 08:56 AM   #761
Marcus Allen
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Re: 1000 CFT and 185#

So our gym changed the rules about when I can do my own thing...probably puts the kibosh on my following Spencer Arnold's programming for a while...dern it!

Today:
4x
2 shoulder press, 3 push press
115-125-135-140(probably could have got 145)

EMOM x10min
3 Hang Power Cleans at 135#
5 Ring dips

upto round 7 ring dips done with red band, 8-10 with blue band. Cleans RxD.

Have a great day!
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Old 08-14-2013, 08:08 PM   #762
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Re: 1000 CFT and 185#

Yesterday

Four sets of:
Deadlift x 4-6 reps @ 31X1 (open palms at bottom)used 255#
Rest 2 minutes
Handstand Push-Ups x Max Reps7-6-4-6
Rest 2 minute

B. For Max Reps:
24/20″ Box Jumps x 60 seconds15
Burpees x 60 seconds14
Wall Ball Shots x 60 seconds22
Sit-Ups x 60 seconds25
24/16 kg Kettlebell Swing x 60 seconds23
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Old 08-14-2013, 08:09 PM   #763
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Re: 1000 CFT and 185#

Today
A. Take 12-15 minutes and build to today’s 1RM Snatch.
Got 165#, could have gone heavier but ran out of time!
B. Four rounds for time of:
95/65 lbs Power Snatch x 10 reps
Pull-Ups x 10 reps
7:14
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Old 08-19-2013, 09:20 AM   #764
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Re: 1000 CFT and 185#

A. Five sets of:
Deadlift x 3-5 reps @ 20X1
Rest 20 seconds
Ring Push-ups x Max Reps @ 10X1
Rest 3 minutes

B. Four rounds for time of:
Single Arm Dumbbell Snatch x 10 reps (5 reps each arm)
Toes to Bar x 10 reps
Double-Unders x 20 reps


DLs 225x5, 275x4, 275x5, 295x2, 285x5
Rings: 8-8-8-4-8

WOD: 40# DBs in 9:30


have a great day!
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Old 08-20-2013, 09:22 AM   #765
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Re: 1000 CFT and 185#

A. Four sets of:
Loaded Walking Lunges x 20 steps @ 20X1
Rest 90 seconds
Weighted Pull-Ups x 2-3 reps (any grip, no kip)
Rest 90 seconds
lunges- 45-65-75-75
pull ups- abysmal

B. Two sets for times of:
800 Meter Run
Rest 4 minutes
4:42 and 4:18

have a great day!
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Old 08-27-2013, 10:25 AM   #766
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Re: 1000 CFT and 185#

For time:
Kettlebell Swings x 50 reps
Push-Ups x 25 reps
Kettlebell Swings x 40 reps
Push-Ups x 20 reps
Kettlebell Swings x 30 reps
Push-Ups x 15 reps
Kettlebell Swings x 20 reps
Push-ups x 10 reps
Kettlebell Swings x 10 reps
Push-Ups x 5 reps

13:26 with 20kg bell

have a great day!
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Old 08-28-2013, 08:20 AM   #767
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Re: 1000 CFT and 185#

A. Four sets of:
Shoulder Press x 2-3 reps
Rest 90 seconds
Strict Toes to Bar x 7-10 reps
Rest 90 seconds
all x3- 95-115-135-135
T2B: all x7, first set regular, last 3 as high as possible strict with 5# db at feet

B. Three sets for times of:
Dumbbell Shoulder to Overhead x 10 reps
Pull-Ups x 20 reps
400 Meter Run
Rest 2-3 minutes between sets
4:05, 3:40, 3:35 with 45# DBs, first round pull ups last 2 ring rows

have a great day!
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Old 08-29-2013, 09:32 PM   #768
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Re: 1000 CFT and 185#

Six sets of Deadlift:
Set 1 – x 3 reps
Set 2 – x 2 reps
Set 3 – x 1 rep
Set 4 – x 3 reps (exceed set 1 weight)
Set 5 – x 2 reps (exceed set 2 weight)
Set 6 – x 1 rep (exceed set 3 weight)
Rest 2-3 minutes between sets

295-315-325/315-335-365

B. For time:
Row 1000 Meters
135/95lbs Hang Clean (power is fine) x 15 reps

5:00
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Old 09-04-2013, 08:37 AM   #769
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Re: 1000 CFT and 185#

A. Three sets, not for time, of:
Chest to Bar Pull-Ups x 8-10 reps
Alternating Pistols x 10 reps
Double-Unders x 40-50 reps
2nd set of pull ups was ring rows, third set was broken C2B
all Pistols were from a box


B. Four sets of:
Overhead Squat x 4-6 reps
Rest 90 seconds
Weighted Supinated Grip Pull-Ups x 2-3 reps
Rest 90 seconds
OHS- 95, 115, 135, 145 all x6
did Supine negatives, as long as possible x3


C. For time:
400 Meter Run —
32/24 kg Kettlebell Swings/ HR push ups 10 to 1 and 1 to 10
—400 Meter Run
11:18 as RxD
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Old 09-05-2013, 09:58 AM   #770
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Re: 1000 CFT and 185#

A. EMOM for 15min 1 bar dip
These felt strong, good depth, elbows in.

B. With sets of 1min work and 1min rest
95 lb ground to overhead x30
T2B x50
DU's x100

Total time 16:28

have a great day!
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