Andrew LeMay

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat255 lbs
Deadlift265 lbs
Clean & Jerk185 lbs
Snatch135 lbs
Front Squat215 lbs
Overhead Squat115 lbs

WODS

03/04/2019
1.) EMOM 5
1 Overhead Squat @ 90%
2.) For Time:
50 Double Unders
25 Front Squats 95/65lb
40 Double Unders
20 Front Squats 135/95lb
30 Double Unders
15 Front Squats 155/105lb
20 Double Unders
10 Front Squats 185/125lb
*3.) EMOM 5
1 Bench @ 90%
*4.) 3 Rounds
5 SUPER Slow descent HSPU (Use 2 plate deficit for more challenge)
5 SUPER Slow descent Pullups
03/05/2019
1.) EMOM 5 
1 Clean & Jerk @ 90%
2.) 2 Rounds
30ft Handstand Walk
10 Ninja Roll Ups
20 Back Squats 75/55lb
*3.) 12 min EMOM
Odd=10 Alternating DB Snatch 60/45
Even=8 DB OH Squat (4 each side)
03/06/2019
1.) EMOM 5
1 Back Squat @ 90%
2.) 20-16-12-8-4
Hang Power Snatch 115/85lb
Burpees Over Bar
*3.) EMOM 5 
1 Strict Press @ 90%
*4.)  tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement
03/07/2019
1.) EMOM 5
1 Snatch @ 90%
2.) With Partner:
8 Rounds
9 Deficit Handstand Pushups 45/25lb plates
5 Chest to Bar Pullups
1 Legless Rope Climb
-One partner does full round, then switches
-Each partner does 4 rounds total
*3.) EMOM 5
1 Deadlift @ 90%
*4.) 22-16-10
Dumbbell Power Clean and Jerk 2x50/2x35lb
Dumbbell Alternating Lunge
03/11/2019
1.) Every 2 min for 4 rounds
10 Pause Front Squats @ 50%
2.) 15 Rounds
2 Burpee Box Jumps 36/30"
2 Burpee Muscle Ups
*3.) Every 2 min for 4 rounds
10 Power Cleans from Hang Blocks @ 50%
*4.) 300 Double Unders - Every time you break, do 10 Air Squats
03/12/2019
1.) Every 2 min for 4 rounds
10 Snatch (Touch 'n Go if you can) @ 50%
2.) For Time:
10 Bar Muscle Ups
20ft HS Walk
20 Pistols
20ft HS Walk
16 Pistols
20ft HS Walk
12 Pistols
20ft HS Walk
8 Pistols
20ft HS Walk
4 Pistols
10 Bar Muscle Ups
*3.) Every 2 min for 4 rounds
10 Deadlift @ 50%
*4.) 3x10 Barbell Bent Over Row
-Add load each round
03/13/2019
1.) Every 2 min for 4 rounds
10 Pause Back Squat @ 50%
2.) 3 Rounds
10 Snatch Balance 75/55lb
12 Toes To Bar
14 Push Up
*3.) Every 2 min for 4 rounds
10 Strict Press @ 50%
*4.) 7 min
:30 = 20 Broad Jump
:30 = 3 Strict Pullups
03/14/2019
1.) Every 2:30 for 4 rounds
10 Clean & Jerk (Touch 'n Go if you can) @ 50%
2.) With a Partner:
16 Rounds
100m run/125m row
5 Burpees 
1 Muscle Up
-One athlete does full round, then the other goes
-Each athlete does 8 rounds total
*3.) 3 Rounds
10 Rear Foot Elevated Split Squats, Each
10 DB Bent Over Rows with 1 sec pinch at top
-Start light your first round and work up in weight
*4.) 1000m Row
3 SUPER powerful pulls every 100m, then medium effort.
03/15/2019
For total time:
3 rounds of:
  10 snatches
  12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
  10 bar muscle-ups
  12 bar-facing burpees

12 min total cap for everything, including rest. 

Rx’d: (Ages 16-54) Men snatch 95 lb. Women snatch 65 lb.
Scaled: (Ages 16-54)
Men snatch 65 lb., perform chin-over-bar pull-ups, may step over bar on the burpees
Women snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees
Teenagers 14-15:
Boys snatch 65 lb. Girls snatch 45 lb.
Scaled Teenagers 14-15:
Boys snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees
Girls snatch 35 lb., perform chin-over-bar pull-ups, may step over bar on the burpees
Masters 55+:
Men snatch 65 lb., perform chest-to-bar pull-ups Women snatch 45 lb., perform chest-to-bar pull-ups
Scaled Masters 55+:
Men snatch 45 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees
Women snatch 35 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees
03/18/2019
1.) Every 2 min for 4 rounds
7 Pause Back Squat @ 60%
2.) Every 2 min for 5 rounds with :30 rest
8 Thrusters 135/95lb
Max Assault Bike Cals with remaining time
-Don't reset the bike ever
(Set clock for 5 rounds of 2:00/:30)
*3.) 15-12-9
GHD Situp
Burpees
-FAST FAST FAST
*4.) With a Partner:
7 min AMRAP - Athletes work simultaneously, then switch places
A: 5 HSPU
B: 5 Alt. DB Snatches 50/35
A:10 HSPU
B: 10 Alt. DB Snatches
Continue up ladder, adding 5 reps per round
03/19/2019
1.) Every 2:30 for 4 rounds
7 Clean & Jerk @ 60%
2.) 3 Rounds
10 Strict Ring Dips (MU to high rings if able)
10 Sumo Deadlift High Pull 115/85lb
10 Strict Handstand Push ups
*3.) 3 Rounds
10 Back Extension
10 Reverse Hyper
*4.) Every 2 min for 5 rounds
10m Sled Pull 2x45/45lb plate
10 Chest to Bar Pullups
03/20/2019
1.) Every 2 min for 4 rounds
7 Pause Overhead Squat @ 60%
2.) 12 Min AMRAP
14 Cal Row
12 Alt. Pistol Squats
10 Toes to Bar
8 Box Jumps 36/30"
*3.) Every 2 min for 4 rounds
7 Bench @ 60%
*4.) EMOM 7
10 Alt DB Snatch, Increase DB weight by 5lb each round
03/22/2019
33-27-21-15-9
Thrusters 95/65
Chest to Bar Pullups

Rx’d: (Ages 16-54) Men use 95 lb.
Women use 65 lb.
Scaled: (Ages 16-54)
Men use 65 lb. and perform jumping pull-ups
Women use 45 lb. and perform jumping pull-ups
Teenagers 14-15:
Boys use 65 lb. Girls use 45 lb.
Scaled Teenagers 14-15:
Boys use 45 lb. and perform jumping pull-ups Girls use 35 lb. and perform jumping pull-ups
Masters 55+:
Men use 65 lb. and perform chin-over-bar pull-ups Women use 45 lb. and perform chin-over-bar pull-ups
Scaled Masters 55+:
Men use 45 lb. and perform jumping pull-ups Women use 35 lb. and perform jumping pull-ups
03/25/2019
1.) Every 2 min for 4 rounds
5 Pause Front Squat @ 70%
2.) 8 min AMRAP
20ft HS Walk
1 Rope Climb
20ft HS Walk
1 Deadlift 2xBW/1.5xBW
*3.) Every 2 min for 4 rounds
5 Power Cleans from Hang Blocks @ 70%
*4.) 3 Rounds
10 Hip Extension
10 GH Raises
Whiteboard
195# Snatches
40# KB, 8# WB, mixed-in situps as needed. 95# snatches. #manisuckedtoday
12:38 RX 145lb snatch
Subbed one arm @35/ghds
Glute wod; box step ups with vest
115# snatch, last set 135#
16:21 (14# WB, 40# KB)
Unbroken. 65# Sn.
13:30 45# kb and 20# ball
125# sn
11:00 , 16# wb, 35#kb
65# sn // ass bike fun w friends // light gymnastics // 2C2B
16:00ish? 14#/35#
30 burpees. Finished 30 WBs at 15 min cap. 55# snatch
17:53 rx, 20 burpees
Broke during the last 30, once each movement; 95# snatches
Snatches 105#, moved during WOD
Vested lunges/sled pulls/ring rows, some butt work, ass bike
15:35 - half russian/american (10 burpees)
95# Snatch
10:42 **
Russian swings not American. 53#. No burpees. I’ll die before I have to do burpees. 🙈 75# snatch. Gymnastics stuff and bike at open gym.
15:12 (16#, 53#)
3 sets of burpees , 65# sn.
13.27, 110# snatches (few tng 3s and 2s)
Broke once on last set of KBS (20/10). 5 rounds: 5 strict pus (12#db), 10 lateral db lunges (45#). 3 rounds: 25 GHDS, 3 assisted MUS (working on that turnover), 10 T2B
20# WB/53# KB/95# snatch
15:00!** 🐶
Woof! Tough even at light loads!!! WOD Mods: #8 WB & #35 Russ.KBS. 4 sets of 10 BK-PU (v. Burpees). Sn:, #25 but did ALL the reps!😃
135#