1000 CFT and 185#

[Marcus Allen]

A. Six sets of Front Squat
Set 1 – x 3 reps @ 75% 1RM
Set 2 – x 2 reps @ 85% 1RM
Set 3 – x 1 rep @ 1RM
Set 4 – x 3 reps @ 80% 1RM
Set 5 – x 2 reps @ 85-90% 1RM
Set 6 – x 1 rep @ exceed 1RM
Rest 2-3 minutes between sets
Didn't have a recent 1RM to base this off so...
155x3; 185x2; 235x1; 185x3, 235x2, 265x1
B. Four rounds for time of:
Double-Unders x 30reps
Wall Ball Shots x 20reps
Pull-Ups x 10reps
12:04

[Marcus Allen]

Three sets, not for time, of:
Chest to Bar Pull-Ups x 8-10reps
Handstand Wall Runs x 20-30 alternating shoulder taps
Kettlebell Snatch x 3-5reps each arm
this felt good, chest facing wall runs=easy, back to wall=way more challenging. C2B were done in sets of 3
B. Four sets of:
Push Press x 3-5reps
Rest 2-3minutes
(use this time to prep and mobilize for conditioning)
115-135-145-155
C. Complete as many rounds and reps as possible in 9 minutes of:
Burpee over a Box x 3reps
Ring Dips x 6reps
Toes to Bar x 9reps
4 rounds +6 reps with scaled dips(band assisted)

[Marcus Allen]

Five sets of:
Hang Clean (mid-thigh) + Clean
Rest 2 minutes between sets
135-165-195-215-225(failed the full)
B. Three rounds for time of:
32/24kg Kettlebell Swings x 20reps
Handstand Push-Ups x 10reps
400 Meter Run
13:13 with HSPU to 1 abmat

[Marcus Allen]

Friday...
4x
ME strict pull ups
rest 20s
ME kipping pull ups
rest 2min
3neg/10; 3neg/7; 3neg/6; 3neg/7


In teams of four, alternate rounds to complete 10 each of:
155/105 lbs Ground to Overhead x 3 reps
Burpees x 6 reps

total time for the team was around 23min

[Marcus Allen]

Monday...

A. Take 10 minutes and build to a heavy, but not necessarily 1RM, Snatch.
worked to 165#

B. Four sets of:
Touch and Go Power Snatches x 5 reps
Rest 2 minutes between sets
115-125-135-140(f)

C. For time:Row 1K
3:43

[Marcus Allen]

A. Take 15 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc.
EMOM for 15, 2 ring dips, feet on a 12" box

B. Helen
Three rounds for time of:
400 Meter run
21 Kettlebell Swings (24/16kg)
12 Pull-Ups
12:43


Have a great day!

[Marcus Allen]

A. Take 15 minutes and build to a heavy Deadlift x 5reps
165-215-265-325

B. Using approximately 85% of what you built up to in Part A…
Every minute, on the minute, for 9 minutes, complete:
Deadlift x 3 reps
Burpees x 3 reps
used 280# for all sets, most finished at about 21 secs

[Marcus Allen]

from Monday...

A. Four sets of:
Lateral Box Step-Ups x 8-10/leg (add wt. if able)
Rest 90seconds
Strict Pull-Ups x 8-10reps (vary grip for each round)
Rest 90seconds
Step ups at 45-45-55-55, ring rows for pull ups
B. Four sets for max reps of:
Wall Ball Shots x 60seconds
Rest 60seconds
*Compare Conditioning to October 2nd.
25-25-26-25= 101
C. Optional Finisher:
Three sets, not for time, of:
GHD Sit-Ups x 15-20reps
Rest as needed
3x15

[Marcus Allen]

today...

A. Four sets of:
Bench Press x 4-6 reps
Rest 20 seconds
Clapping Push-Ups x 8-10 reps
Rest 2-3 minutes
115-135-155-165(x1)
clapping push ups 10-10-5, reg 5-10
B. In teams of two, complete:
400 Meter Farmer’s Carry
32/24kg in each hand
Keep tally of every time you switch off, and perform 5 burpees and 5 GHD sit-ups each at the end of the set.
completed with hand offs at 100m mark(RxD) so 20/20
C. Optional Finisher:
3 sets of:
100 Meter Sprint
Rest 60-90 seconds
completed, but did not time 100s

[Shane Atkinson]

Marcus, great progression on this log. Looking forward to where you take yourself from here versus where you where. Following along in hopes that I can learn a thing or two along your journey.