Adam VanPay

Square 30ca11c9 be94 4eae b8d9 80a725d9f71e

Benchmarks

Workouts
Fran:00
Helen13:16
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat245 lbs
Deadlift365 lbs
Clean & Jerk160 lbs
Snatch0 lbs
Front Squat165 lbs
Overhead Squat85 lbs

WODS

01/04/2019
1.) EMOM for 7 min
1 Deadlift @ 90%
2.) 3 Rounds
10 Power Snatch 75/55lb
5 Hips to Rings (MU your last rep if able)
REST 3 MIN
3 Rounds
10 Power Clean 95/65lb
5 Hips to Bar (MU your last rep if able)
*3.) 5 Rounds
10 Cal Row as fast as you can
Rest :30
*4.) 5x5 SUPER SLOW descent deficit HSPU 2x45/1x45lb plate
*5.) EMOM 10
6 Burpee Box Jump Overs 30/24"
-Spend any remaining time in plank and go into first burpee of next round from the plank
01/14/2019
1.) 15 min to establish 1RM Strict Press
2.) 30-20-10
Double Unders
Goblet Squats 53/35lb
*3.) Banded Shoulder Mobility
*4.) With empty barbell:
12-9-6
High Hang Power Snatch
Squat Snatch
*5.) With LIGHT DB on shoulders:
3 Rounds
6 Alt. High Knee Side Lunges
6 Alt. DB Box Step Ups 20"
01/19/2019
1.) 20 Min to Establish 1RM Deadlift
2.) 10 min AMRAP
10 Pullups
20 Pushups
30 Air Squats
40 Double Unders
*3.) With a Partner
7 min AMRAP
Athletes work simultaneously, then switch spots
A: 5 HSPU
B: 5 Wall Balls 20/14lb
A: 10 HSPU
B: 10 Wall Balls
Continue increasing each set by 5 reps
*4.) 5 min to establish 1RM Hang Snatch
-Bar can be pre-loaded before clock starts
-Bar must be off of the floor when the ending timer beeps
*5.) 25-20-15-10-5
Empty Barbell Bench Press
GHD Situps
-Sprint the 15m between GHDs and Benches
01/21/2019
1.) Felix The Cat
6 Rounds for Time
9 Burpees
9 Box Jumps (24/20")
9 Pull-Ups
9 Thrusters (95/65lb)
9 Toes-to-Bar
With a weight vest (20/14lb)
*2.) 3x10 Single Leg Glute Bridges (10 per side)
*3.) With a Partner
10 min AMRAP
One Partner does full round, then switch:
30 Double Unders
95lb Thrusters with men's bar, regardless of gender (Men do 15 reps/Women do 10)

01/22/2019
1.) Lesley
AMRAP 35 minutes
24 Jump Lunges
24 Hollow Rocks
24 Air Squats
24 AbMat Sit-Ups
24 Burpees
*2.) 4 rounds
10 Cal Bike
10m HS Walk
10 Strict HSPU
*3.) 21-15-9
Bench Press 95/65lb
Cal Row

Whiteboard
18:47. Pull ups are stupid.
19:10 @ 75#
Scaled to 10 PU to work on butterflying. That was fun! Otherwise #strugglebus
23:38, 85#.
115#
Woof