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

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
06/05/2018
1.) 126☠️
for time: 
7 minutes to complete: 
3 rounds 
21 Power Clean & Jerks 95/65lb 
21 GHD Sit-ups 
all remaining reps after 7 minutes to be completed in form of calories on the rower. example if you finish 2 rounds just before the 7 min cap you will owe 42 cals on the rower. 
2.) Snatch Balance 5-5-5-5-5, add load each round
*3.) 21 Sumo Deadlift High Pull 115/85lb🙂
60m Sled 2x45/1x45lb
15 Sumo Deadlift High Pull 115/85lb
60m Sled 2x45/1x45lb
9 Sumo Deadlift High Pull 115/85lb
60m Sled 2x45/1x45lb
*4.) EMOM 20 minutes 1 Clean & Jerk @ approx 75%
*5.) 3 Rounds🙂
7 Bar Muscle Ups
100 Double Unders 
*6.) 5 rounds
10 Reverse Hyper
10 GH Raise
10 Barbell Goodmorning, light load
06/12/2018
1.) Mr. Niceguy ☠️
12 minute AMRAP with 30/20lb Dumbbells 
10 Step ups 20”
20’ 1 Arm Overhead Lunges (regional standards)
30 Front Rack Squats 
2.) EMOM for 6 minutes 3 Back Squat @ approx 75%
*3.) 7 minutes Sled Pull 200/100lb
Note: I have a new setup for you all. 
*4.) Every 2 minutes for 5 rounds 3 Power Snatch @ High Hang adding load each round start @ approx 60%
Note: High Hang is in the actual Pocket 3 down 1 forward 
*5.) With a partner 
1000m Sandbag Carry (100m door to door) 150/100lb
Note: Each Partner carry’s 100m and bag cannot hit the ground transitioning from one another. If bag touches ground at any time complete 6 alternating Sandbag Over Shoulder
*6.) 21-15-9
Wallball GHD sit-ups 
1 minute Plank Hold

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) 
06/21/2018
1.) Granite Games 2018 Qualifier Workout 4
8MIN TIME CAP
3-6-9-12-9-6-3
Hang Squat Clean (135lb/95lb)
Bar Facing Burpee
2.) 3 Push Press every 90 seconds for 4 rounds @ approx 85%
*3.) 7 minute AMRAP
20 Wallballs
2 Wall Climbs
*4.) Alternating Rounds with a Partner for 16 minutes
5 Kettlebell Swings 2/1.5 pood
100m Kettlebell Farmer Carry 2/1.5 pood (door to door)
5 Kettlebell Swings 2/1.5 pood
*5.) With a 3 person Team
150 GHD Sit-ups
30 Sandbag Ground to Over the Shoulder 150/100lb
400m Bear Hug Sandbag Carry 150/100lb
*6.) 3 rounds
15 Reverse Hyper
25 Wall Facing Squats
Whiteboard
Rest day from WOD
Definitely doing this for ec on Monday 😍