Bill Hoisington

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Benchmarks

Workouts
Fran8:53
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat325 lbs
Deadlift385 lbs
Clean & Jerk205 lbs
Snatch115 lbs
Front Squat285 lbs
Overhead Squat115 lbs

WODS

09/06/2018
Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. 
1.) LUKE
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters
*2.) for time:
10' Plank Walk
1:30 second Plank
15' Plank Walk
1:00 Plank
20' Plank Walk
30 second Plank
note: Plank Walk is what it sounds like, move forward in a plank position. If you lose your plank, you cannot move forward because that would be a bear crawl, same goes for plank hold, you lose plank you stop accumulating time. Plank is in full Push-up position (FLR) 

09/08/2018
1.) 7 minute AMRAP 3 Position Clean + 1 Jerk
Note: Establish load warming up and use same load for entire AMRAP 
2.) Hear No Evil ☠️
200m Run
30 Front Squat 95/65lb
200m Run
20 Front Squat 95/65lb
200m Run
10 Front Squat 95/65lb
200m Run 
*3.) 5 Rounds 
12 GHD Sit-ups 
20 4 count Flutter Kicks
09/12/2018
1.) 15 minutes to work up to a 3RM Power Snatch @ Hang position. Bar cannot be dropped during 3 reps. 
2.) Salt Lick
10 minute AMRAP 
7 Right Arm Strict Dumbbell Shoulder Press 50/35lb
7 Chest to Bar Pull-ups 
7 Left Arm Strict Dumbbell Shoulder Press 50/35lb
7 Chest to Bar Pull Ups 
3.) 2 Rounds 
2 minute AMRAP of 
Snatch from Hang Position @ 95% of 5RM 
2 minute to change load
2 minute AMRAP of 
Snatch from Hang Position @ 90% of 5RM 
Note: Just keep lifting for 2 minutes 
*4.) Every 2 minutes for 3 rounds working up to a 5RM Snatch Deadlift
Then 
Every 3 minutes for 2 rounds 
ME @ 95%
ME @ 90%
*5.) 5 rounds of 5 Bulgarian Split Squats, Right then Left legs. Add load each round. 
*5.) Overhead Squat 6-6-6 @ approx 75%
Note: Rest no more than 3 minutes between sets 
*6.) 10 Rope Climbs for time
*7.) for time:
30 GHD Sit-ups 
25 Hang Power Clean 115/85lb
10 Bar Muscle Ups 
25 Hang Power Clean 115/85lb
30 GHD Sit-ups 


09/13/2018
1.) Every 2 minutes 3 Power Jerk @ +/- 10% of 5RM
Then every 2 minute
5 Power Jerk @ 95% of 5RM
7 Power Jerk @ 90% of 5RM
*2.) Repeat with one more of these: Back Squat/Push Press/Bench Press 
1.) Posted 🙂
20 minute AMRAP
60 cal Row
15 Burpee Box Over (Handsies and toesies optional) 24/20”
60 Wallball 20/14lb
15 Burpee Box (Handsies and Toesies optional) 24/20”
*2.) 21-15-9
Push Jerk 135/95lb
Ring Dips 
*3.) 20 minute AMRAP 
20’ Sand Bag Push(Roll) 150/100lb
5 Burpee Over Sand Bag
20’ Sandbag Bearhug Walk
5 Sandbag Squats
*4.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups 
*5.) 5 Rounds 
5 Bent Over Row (5 sec pause on top)
5 Parallel Ring Rows 
*6.) 3 x 15 Reverse Hyper

Whiteboard
12:29 - My hands were shaking after...
155# 5RM Squat Jerk
2/20 thrusters (second set) at cap RX
Squat jerk @ 65#. trying to get lowwww
16:24, 125# 5RM
The opposite of fun.