Betsy Soletski

Square prfle

Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat175 lbs
Deadlift225 lbs
Clean & Jerk137 lbs
Snatch100 lbs
Front Squat145 lbs
Overhead Squat135 lbs

WODS

07/01/2019
1.) 20 min to establish 1RM Strict Press
-Don't repeat a current personal record. Go at least 1lb over!
2.) Every 2:00 for 4 Rounds with :20 sec rest
Row 400m, then Max Effort Perpendicular Burpee Box Jump Overs 24/20" 
*3.) 4x20 Kipping HSPU
-Rest as needed between sets
*4.) 3 Rounds @ 40% Power Snatch Max
5 Behind the Neck Push Press Snatch Grip
5 Muscle Snatch
5 Power Snatch Balance
07/03/2019
1.) 20 min to establish 1RM Power Clean
-Don't repeat a current personal record. Go at least 1lb over!
2.) With a partner, complete as many rounds as possible in 15 minutes of:
30 Double Unders
15 Pull ups
15 Push ups
100-meter run

For the AMRAP, have one partner work while the other rests, switching after a full round is completed.
07/08/2019
1.) 6 Rounds
400m Run
15 Burpees
10 Box Jump Overs 24/20"
*2.) 5 x 8 reps each.
Barbell supinated grip lat row
Wide grip strict pull up
Narrow grip chin up
07/10/2019
1.) EMOM 10
Odd: 6 DB Overhead Squats (3 in a row per side, you pick weight, try to work up)
Even: 5 Box Jumps 36/30" (Go higher if it's too easy)
2.) 21-15-9
Hang Power Clean and Jerks 45/35lb
Snatch Balance
*3.) 3x3 DSHSPU (deficit strict) 2x45 plates
3x5 DSHSPU 1x45
3x10 SHSPU no deficit
07/15/2019
1.) 30 min AMRAP
800m Run
5 Deadlifts 205/145lbs
3 Hang Squat Cleans 205/145lbs
1 Shoulder to Overhead 205/145lbs
5 Box Jump 36/30"
*2.) 3x10 Each:
Strict Pull Up
Strict Ring Dip
GHDSU
07/16/2019
1.) 10 min AMRAP
10 Alt. DB Squat Snatch 50/35lbs
15 Burpees
50 Double Unders
REST 5 min
10 min AMRAP
20 Kettlebell Swings 53/35lb
40ft Overhead Kettlebell Lunge, alt. Legs
*2.) Accumulate 2 min free standing HS Hold
-Every time you come down perform 20 DUBS (scale to the wall for 3 min)
Whiteboard
135# bs, strict pull up with bands, ring dip with red band, row and rope pull. Accessory work
225# BS
115# BS (not 75%), 3 strict PU + strict ring dips, RC w/legs.
6 Rds + 3 MU
BS @ 295
36:56, 105# w deficit pull-ups and ring dips
Meter Maid: 18:11 w A.P. & hspu work w the 7:15a crew
RX - legless as much as possible
210# BS/BMU/not legless. + HSPU EC 2/8.
35:10 assault bike, BS #105, 3 ring rows/pushups, rope pull
7 + 10m @ 225# bs