1000 CFT and 185#

[Marcus Allen]

4-18
3mi trail run, lots of steep ups and downs, around 40min


Today
Ido Squat clinic

WOD
15min
200m farmers walk with pinch grip and 25# plates
30 sit ups
20 HR push ups
10 pistols
5 ring to rib rows
5 dips

2 rounds +16 sit ups

have a great day!

[Marcus Allen]

jump rope, airdyne WU
Scapular stabilization work
squat repair

Squats based on 1RM of 335#
8x60% 200#
8x70% 235#
6x80% 268#
6x85% 285#

all reps completed, no real issues

EMOM x10, 1 strict ring to chest pullup
got through 6 pretty well, then they got shakey.

have a great night!

[Marcus Allen]

Got another trail run in on Thursday, same route about 5-7 minutes faster, and felt much better the next day.

Today...
Ido scapula work

Find 1RM Shankle Complex
1 clean DL
2 clean shrugs
1 clean
2 jerks

worked up to 195# which is actually a clean and jerk PR.

then...
EMOM for 10min sprint 50m

fastest was around 7, most around 8, slowest just under 9

have a great day!

[Marcus Allen]

recovery day

gentle mobility warm up

5x2/arm TGU increase weight to 75% RPE
12-16-20-24-24kg

Snatch practice-easy doubles up to 155

lots of stretching

have a great day!

[Marcus Allen]

part 1, 4x400m run, rest 2min between runs, keep times to +- 5sec

1:55, 1:55, 1:56, 2:00

part 2
3min AMRAP shoulder to OH 115#, drop thebar, do 10 burpees
7, burpees, 5, burpees, 3

3min AMRAP T2B, come off the bar, do 10 air squats
5, squats, 5, squats, 5, squats, 1

have a great day!

[Marcus Allen]

I think I may have gone a little easy today.

Bear Complex 5x7 adding weight each round

Power Clean
FS
push press
BS
push press

55, 65, 75, 95, 115#

have a great day!

[Marcus Allen]

yesterday
squat based on 335# 1rm(conservative)

5x60%- 201#
5x70%- 235#
5x75%- 251#
5x75%- 251#

all reps completed, no real issues.

today
find 1rm shoulder press, then take 5% off the bar and progress to 1rm push press

press worked to 140#, push press upto 175#

6min AMRAP
12 KB swings at 55#
12 burpees

4 rounds +2 KB swings

have a great day!

[Marcus Allen]

Yesterday...
Dynamic DL, 3 EMOM for 10min at 70% 1RM
275x3x10, all reps completed

Then...
3x with 4min rest between efforts
50m sled push @sled+90#
100m farmer's carry 2x35# KB
50m sled push

1:53, 1:53 and 2:21 or so on the last round.

Today...
FGB 3 rounds
249 reps
93, 82, 74

have a great weekend!

[Marcus Allen]

A little lax in posting again...

Tuesday
Go to failure...
2 Snatch Grip Deadlifts
2 Snatch Shrug Pulls
1 Snatch
95-115-125-135-145-155(f)

Then:
For time.
50 Pullups. Every 30 seconds stop to do 5 burpees. Start with 5 Burpees.

ended up around 7minutes

Wednesday
Back Squat
Using the 1RM found several weeks ago, complete the following rep scheme using the same style of back squat (high bar/low bar)
3@70%
2@80%
2@90%
1@95%
1@102.5%
1@???% (Optional set. If you successfully complete the set at 102.5% and feel you have more in you, add a bit more and try this last set of 1)
Worked upto 345#, not a PR but definitley a heaviest recently
Then:
6 minute AMRAP
10 KB Swings (32kg/24kg)
15 Knees to Elbows
50 Double Unders (Sub is 3x Single Unders)
2 rounds + 5 swings

Thursday: Rest

Today...
5-3-1-1-1 Squat Clean
Go heavy, not necessarily looking for a 1RM
Worked upto 215#, missed 225 by quite a bit.
Then:
10 Minute AMRAP
5 Power Cleans (135/95)
10 Toes to Bar
20 Walking Lunge Steps
4 rounds +2 cleans

have a great weekend!

[Marcus Allen]

general mobility warmup

1x20 BS aiming for 70% of 1 RM
I did 185#(not 70%)

Conditioning
3x, rest 2min between rounds

20 push press at 95#
20 HR push ups
20 pull ups

rounds were
3:20, 4:20, 4:00

have a great day!