Chuck Brehm

Square cb2

Benchmarks

Workouts
Fran2:16
Helen:00
Grace1:51
Isabel1:37
Jackie5:51
Lifts
Back squat445 lbs
Deadlift455 lbs
Clean & Jerk295 lbs
Snatch225 lbs
Front Squat330 lbs
Overhead Squat255 lbs

WODS

06/01/2018
1.) Jury Duty
5 rounds 🙂
1 Legless Rope Climb
10 Right Arm Dumbbell Hang Clean & Jerk 50/35lb
1 Legless Rope Climb
10 Left Arm Dumbbell Hang Clean & Jerk 50/35lb
2.) 3 Strict Press every 90 seconds for 5 rounds @ approx 80%
*3.) 21-15-9 🙂
Handstand Push-ups
Deadlift 225/155lb
15-9-3
Deficit Handstand Push-ups 3x45/2x45
Sandbag Over Shoulder 150/100lb
*4.) 7 minute AMRAP ☠️
20m Overhead Overhead Walk 155/105lb
10 Box Jumps 30/24"
*5.) 3 rounds ☠️
20 Toes to Bar
20 Wallballs 25/16lb
*6.) 50 Back Extension
note: Slow and precise
06/02/2018
1.) Pennywise ☠️
12 minute AMRAP
40 Double Unders
30 Alternating Pistol Squats
20 Power Snatch 75/55lb
10 Muscle Ups
2.) 5 Front Squat every 2 minutes for 4 rounds @ approx 70% 
*3.) 7 minute AMRAP
7 Hand Release Push-ups
7 Strict Pull-ups
*4.) Deadlift 3-3-3-3 @ approx 85%, rest no more than 3 minutes between sets
*5.) 7 minutes alternating every 30 seconds
Hollow Rock
Superman
06/06/2018
1.) 5 Back Squat every 2 minutes for 8 minutes @ approx 70%
2.) Horse 🙂
17 minute AMRAP
5 Box Jumps 30/24"
25 Air Squat
5 Box Jump 30/24"
15 Handstand Push-ups
5 Box Jump 30/24"
5 Muscle Ups
note: High risk jumpers you can sub with step ups or handsies and toesies box overs
*3.) 5 rounds
10 Bent Over Row 115/85lb (Supinated Grip)
10 Hand Release Push-ups 
*4.) Deadlift 2-2-2 @ approx 90%, rest no more than 3 minutes between sets
*5.) 5 rounds 😐
10/7 cal Assault Bike
5 Thrusters 135/95lb
50' Handstand Walk
*6.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds 
2 minute plank 
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds 
1 minute plank
note: don't give in to your mind telling you to quit, hold your position.
06/14/2018
1.) Granite Games 2018 Qualifier Workout 1A + 1B
With a 14 minute running clock
For time: 15 Burpee over Rower
40/30 Row cal
15 Burpee over Rower
40/30 Row cal
15 Burpee over Rower
with remaining time:
Establish 1RM Snatch
10 minute intermission
2.) 3 attempts to establish 1RM Clean & Jerk
*3.) 3 Front Squat every 2 minutes for 5 rounds @ approx 80%
*4.) Begin each round with 1 Legless Rope Climb
21-15-9
Dumbbell Hang Power Clean & Jerk 50/35lb
Hand Release Push-ups
*5.)  SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups 
*6.) 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) 
Whiteboard
Rest day from WOD
Definitely doing this for ec on Monday 😍