Jake Plennes

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Benchmarks

Workouts
Fran2:49
Helen:00
Grace:00
Isabel2:20
Jackie:00
Lifts
Back squat345 lbs
Deadlift385 lbs
Clean & Jerk255 lbs
Snatch210 lbs
Front Squat295 lbs
Overhead Squat245 lbs

WODS

10/15/2018
1.) Every 2 minutes for 5 rounds 3 Split Jerk establishing a 3RM
Then 
Max Effort @ approx 90% of established 3RM 
Establish 3RM + 1 ME set @ approx 90% of 2-5. You can use the same scheme as above or do your own, do not rest greater than 3 minutes between sets. 
*2.) Back Squat
*3.) Push Press 
*4.) Bench Press 
*5.) Strict Press 
1.) Horsin Around
10 Rounds
10/7 cal Assault Bike 
5 Clusters 115/85lb
10 Hand Release Push-ups 
*2.) Every 1:30 minutes for 7 rounds
3 Power Snatch 155/105lb
3 Muscle Ups
*3.) 5-4-3-2-1
Rope Climbs
Bench Press 225/155lb
Note: Yes I’m aware 155lb is most likely not possible for most if not all the females in the gym but it’s just 70% of the male weight so that’s why it’s on there. If you’re unable to do the weight either male or female choose a weight that is appropriate. 
*4.) 5 Rounds 
10 Back Extension 
7 Wide Grip Strict Pull-ups 
10 Reverse Hyper

10/16/2018
Dork

6 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpees

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Whiteboard
4 rds @125 at home
Ab mat sit ups& db thrusters instead of wb. Did a 5rm pp^95#
3 and a half rounds
70-85 (failed last set at 90# 🤷🏼‍♀️), 85#, med ball clean. Nothing feels good today
3 rds + 1 FS
95# PP
3RM @ 280#
4 rds 125# and GHDs to just below parallel
120# 3RM
4rds in 10:30 min
4 rounds
105#FS, GHD to //. PP ^90#.
3 + 10 GHD @ 105#
3RM PP ^ 110#
3 + 4FS @ 185# (because i'm a jerk and dropped the stupid bar)
165# PP (after two attempts at a set of 3)
9 GHD short of 4 rds
^85# PP. 95# FS. 10# WB.
Interval running: 800m 4:30 400m 2:11, 400m 2:13, 400m 2:18, 200m 1:00, 200m :56 200m :59, 200m :57, 100m :33, 100m :24, 100m :24, 100m :24, 100m :28
4+15 Wallballs
225lb 3 Rep Push press (10lb PR)
2rds + 11 GHD
110# PP
10 ghds shy of 4 Rds 115#
PP to 100#
4+5 FS+1 ghd 125#
Deadlifts ^215# instead of PP (shoulder PT yesterday)
4 + 15WB RX - THAT WAS FUN!
PP ^ 130#. Midline circuit - 7 SPU, 10 rev hyper, 1 min pLank x 3 rds. Vested shuttle run. Mob.
4 + 4 WB (half ab mat half ghd)
PP ^ 225#
4 rounds. 95# fs, 12# wb. 80# push press 5 rep.
3fs into 4th round #105 Fs, ab mat situps instead of ghd with #14 wb
Push press to ^ #100
PP to 105 / 4 rds
105 fs to box/wb to parellel
3 rds (165 FS)
^145 PPx3
10 min: 1 DL -> 1 squat clean -> 1 jerk -> 1 OHS ^165# 4 rounds ( NFT): 5 strict PU, 50m DB lunge (50#), 50 ft hs walk, 10 DB OHS (5/5)
3 rds + 8 KB Thruster**
**Modified w/: SA KB FS (#30)/HHSU (=)/SA KB Thrusters (#18). PP: 20/22.5/25/30/30.
3 + 15 WB @ 185#
165# pp
3 rds + 18 GHD