Andres Mendoza

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Benchmarks

Workouts
Fran--
Helen--
Grace--
Isabel--
Jackie--
Lifts
Back squat0 lbs
Deadlift0 lbs
Clean & Jerk0 lbs
Snatch0 lbs
Front Squat0 lbs
Overhead Squat0 lbs

WODS

10/01/2018
1.) Every 2:30 minutes for 10 minutes 5 Back Squat working up to 5RM
Then within 3 minutes 
1 Max Effort set @ approx 90% of set session 5RM
*2.) Complete 5 x 5 + 1ME @ approx 90% 5RM of Squat Jerk, Bench Press, Military Press (behind the neck) & Push Press. You can use the same scheme as above if you wish. 
1.) A2Z
14 minute AMRAP
50 Burpees, clap hands behind head while jumping
40 Burpee Box Over 24/20”, step over is allowed both feet must touch box
30 Burpee Pull-up
20 Burpee Muscle Up
10 Burpee Rope Climb
note: clapping of hands is only required for the first 50 burpees
*2.) 5-4-3-2-1
Deadlift 345/245lb
Strict Deficit Handstand Push-up 2x45/1x45
*3.) 10 minute AMRAP 
Bear Hug Sandbag Step Ups on to 4” Jerk Block with cover 150/100lb
*4.) for time
5 rounds
20' Handstand Walk
20 GHD Sit-ups

10/03/2018
1.) Every 2 minutes for 10 minutes 5 Push Press within 10% of established 5RM
*2.) Back Squat/Squat Jerk/Bench Press/Military Press
5 x 5 @ approx 90-95% of 5RM
Note: If you are lacking a 5 rep max of any of these lifts go ahead and take the 5 rounds to establish one. 
1.) Gimlet
5 rounds
50 Double Unders
20 Deadlift 155/105lb
15 Toes to Bar
*2.) 7 minute AMRAP 
5 Front Squat 225/155lb
7 Box Jump 30/24”
*3.) 5-4-3-2-1
Rope Climb
Wall Walks
*4.) 21-15-9
Hang Power Snatch 75/55lb
Chest to Bar Pull-ups 
*5.) 5 rounds
20 Abmat Sit-ups (knees together and soles of feet flat on ground)
1 minute GHD Parallel Hold 


10/08/2018
1.) Moderate and Steady (formerly known as Slow and Steady)
30 minute AMRAP
Row 1000m
10 Bar Muscle Ups
Run 1 mile
10 Bar Muscle Ups
100 cal Assault Bike
10 Bar Muscle Ups
*2.) 5 rounds
10 Back Extension 
10 Dumbbell Bent Over Row
10/09/2018
1.) Every 2 minutes for 5 rounds 3 Split Jerk establishing a 3RM
Then 
Max Effort @ approx 90% of established 3RM 
Establish 3RM + 1 ME set @ approx 90% of 2-5. You can use the same scheme as above or do your own, do not rest greater than 3 minutes between sets. 
*2.) Back Squat
*3.) Push Press 
*4.) Bench Press 
*5.) Strict Press 
1.) Dat Donkey
3 Rounds
15 Front Rack Lunge 135/95lb
20 Deadlift 135/95lb
25 Back Squat 135/95lb
*2.) 10 Rope Climbs for time
*3.) 5 Rounds 
10 Sandbag Cleans 150/100lb
40’ Yoke Carry 4x45/4x15lb
*4.) 25 GHD Sit-ups 
50 Power Snatch 75/55lb
25 GHD Sit-ups 

10/10/2018
1.) 3 Power Clean every 2:30 minutes for 5 rounds establishing a 3RM
Then 
3 minute AMRAP @ approx 90% of established 3RM
Repeat the same rep scheme as above for numbers 2-5 with rest periods no longer than 3 minutes between sets
*2.) Clean Pull 
*3.) Clean Deadlift 
*4.) RDL 
*5.) Bent Over Row 
1.) Sugar
11 minute AMRAP 
3 Muscle Ups
20 Double Unders
6 Chest to Bar Pull-ups 
20 Double Unders 
9 Toes to Bar 
20 Double Unders 
*2.) 7 minute AMRAP 
10 Strict Press 75/55lb
5 Box Overs 24/20”
*3.) 5 Rounds 
1 Bar Muscle Up 
10 Bar Dips
*4.) 10 minutes Overhead Kettlebell Walk 1.5/1 pood 
Note: 10 minutes total so if the kettlebells are not Overhead time is still accumulating
*5.) 3 rounds
12 Reverse Hyper 
15 Back Extension 

10/16/2018
Dork

6 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpees

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

10/18/2018
1.) Every 2:30 for 5 rounds, 3 Push Press adding load each time to find 3RM
*2.) Back Squat/Squat Jerk/Bench Press
5 x 5 @ approx 90-95% of 5RM
Note: If you are lacking a 5 rep max of any of these lifts take the 5 rounds to establish one.
1.) ICR 7
10 min AMRAP
5 Front Squats (From the ground) 205/145
10 GHD Situps
15 Wall Balls 20/14
10 GHD Situps
*2.) Every 2 min for 10 min
15/10 Cal Assault Bike
10 Burpees
*3.) For Time, Wearing Weight Vest:
60ft Shuttle Run (30ft segments down and back)
10 Jump Squats
90ft Shuttle Run
20 Jump Squats
120ft Shuttle Run
30 Jump Squats
150ft Shuttle Run
10/22/2018
1.) Every 90 seconds for 5 rounds 3 Back Squat establishing a 3RM 
Rest 3 minutes
Max Effort @ approx 90% of established 
*2.) Every 2 minutes for 5 rounds 3 Split Jerk establishing a 3RM
Then 
Max Effort @ approx 90% of established 3RM 
Establish 3RM + 1 ME set @ approx 90% of 2-5. You can use the same scheme as above or do your own, do not rest greater than 3 minutes between sets. 
Complete *3 & *4 using the same rep scheme as above, rest as you wish between sets
*3.) Push Press 
*4.) Bench Press 
1.) Sass-pants
30 Chest to Bar Pull-ups 
20 Kettle Bell Front Rack Lunge 2/1.5 pood 
10 Deficit Strict Handstand push-ups 3x45/2x45
30 Kettle Bell Front Rack Lunge 2/1.5 pood 
20 Chest to Bar Pull-ups 
*2.) 9-7-5
Strict Press 155/105lb
Dumbbell Weighted Ring Dips 45/25lb
*3.) 10 minutes banded Overhead Barbell Kettlebell Walk
Note: Clock keeps running continuously so the longer the bar sits on the floor, well the longer it sits on the floor. 
*4.) 5 Rounds 
10 Hip Extension 
10 Sumo Deadlift High Pull 95/65lb
Whiteboard
11:42 no plates
175 3rm bs
Branded strict chest to bar, two ab mat and plate for hspu, rx weight. Squats up to 140#, 125 for 5, yesterday’s workout with double under practice
11:04, jumping pull ups from box, hspu from box
BS up to 145#, 6@130#
10:25 double green banded pu, sp with 20# dB, packer tape kb
BS ^ 85#
Bs^135# then 9@115# slightly less and 90% 😬
10:13 with 2 plates for HSPU
405# 3RM. 12 @ 365#
6:40; 335x3rep; 5reps@305
Bench press 255# 3rep 5rds every 2mins of 15 cal Assault bike 10 Bar over burpees
40# KB step up instead of lunge, 1 abmat strict HSPU. BS ^155#. 15@140#.
9:38 (HSPU from box)
BS 3RM ^ 135#, 10 @ 125#
12:22** 2 ab mats for hspu. they were weak
235# BS. / 5 @225#. Need to lay off squatting for a while. Patellar Tendon hates me./ EC of overhead KB walk. Fun!
195BS (10lb pr) , 5@ 175. 9:40, thin blue band c2b, hspu 25lb plate +abd mat
12:55 zero deficit HSPU, 53# kb
265# 3 rep BS, 10 at 240#
12:55 2 mats for strict hspu
BS up to 155#. Forgot my gym bag but discovered TOMS are totally acceptable for BS and the wod.
8:23, kipping hspu - shoulder not having strict
Squats ^180#; rehab
Finished sometime shortly after cap***
***C2B combo of triples and using band, HSPU deficit with 15 plates. BS 3RM 230#, bench press 3RM 130#, strict press 75#/10# DB ring dips, EMOM of ass bike and lateral bar over burpees, Sunday’s snatches and clean and jerks
10:44 - 1 ab mat & 1 plate
200# 3RM BS • 8 at 180#
2 ab mat strict. Tried one mat - woof. Went back to 2. ^240 BS. 3 rds HSPU max effort. Ring row/plank circuit.
355# BS
12:51, hspu on box, c2b first 10 then red band rest of round, then 2nd set 3 then rest red band. 155 # bs, 140# 8 reps
6:50 c2b with green band, 2 ab mats
Bs #150, 6 @#135
BS to 145#/ 15@135/12:50
BS = / C2B, 1 pood lunge, mat and 10# plate hspu
^225x3 BS
9:20 (1.5 pd, box/parallels hspu)
175# bs, 8@160#
Long time. All the modifications and singles.
3rm BS to 195#, then 6 at 175#
7:28 (not deficit)
195# 3RM (205x1... ugh!) snatches ^140. E2MOM x 5 10 DL (175), 20 sit ups
***#30 BOR/#26 SA KB lunges/#18 SA KB SP. 5×{3 SA KB FS: #40/42.5/45/47.5/53, ME: 10@#45
11:03 continuously scaled back hspu. BS to 225
EC2 at 115 PP and 35 dumbbell dips. Bench Press EC up to 175 (body weight woo!) Then 5 at 160. A couple strict ring mus. Handstand walking, and core work. All the things!
11:33 25# plates
3RM 185-225#
10:27 one plate
235#, 205# x 10
10:36 (abmat)
345#
8:08, .5 jumping pus, .5 push ups, baby on, hspu from box
BS ^115, 6@105#