Caleb Foley

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat0 lbs
Deadlift225 lbs
Clean & Jerk0 lbs
Snatch0 lbs
Front Squat0 lbs
Overhead Squat0 lbs

WODS

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
Lifted 55 kilo. 2 rounds, 15 ghd’s
12:51; 5reps@110kg
1000DU for time-18:58
14:41 RX 85kg 3RM
80 kg x 10
13:23 abmat situps 95#
67 kg pretty sure
GHD to //, 85# BS instead of lunge. ^50kg on clean, 10 reps @45kg.
Clean ^ 45kg. Got 2 full rounds @ 65# before I had to leave at 6:15
2 + 30 ghd’s @ cap.
75kg. / 12 @ 70kg
Sub 500m row. 65# lunges. Some GHD to //. Cleans from blocks but I don't do fancy KG math so ?? 9 reps max effort.
3.5 mile brigade run. 43:17
5RM squat jerk 85lb. 5x5 PP @95lb. 3x5 BS@ 155lb. 2x5 FS@ 105-155lb
16:50. Abnat s/u. 95# and row 500
3 rep max at 95 kg.... 10 at 90 kg
Cleans up to 65kilos, 1,000 DU (25:41...woof), dips EMOM
3 rpm @ 62kg. 3 x max effort Rings rows/SPU. Mob.
50kg rep max clean, 45kg 10 reps. 400 m run of 3rd round at 15 min time cap, 55# lunges.
23/30 GHD last rd @ cap 17:10 75# frl
Hcl ^ 48 11@43
55, 59, 62, 65, 68kg 3RM. 7 @ 65kg
Cleans up to 70kg; 11 reps at 65kg
13:57 Rx, except // ghd’s
80 kg x 10
100kg 3RM; 16 @ 90kg