Jason Haw

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat0 lbs
Deadlift0 lbs
Clean & Jerk0 lbs
Snatch0 lbs
Front Squat0 lbs
Overhead Squat0 lbs

WODS

12/05/2018
1.) Every 2 min 30 sec for 5 Rounds
5 Bottom 1 Sec Pause Back Squat @ 70% 1RM
2.) 4 Rounds
12 HSPU
24 Kettle Bell Swing 53/35lb
48 Double Unders
*3.) Bench Press
5 @ 60%
4 @ 65%
3 @ 75% 
ME @ 85%
*4.) Max Effort 🍳Carry in 7 minutes 4x45/4x25lb plates
*5.) 7 minute AMRAP
100m Shuttle Run (20m)
20m Handstand Walk
12/06/2018
1.) 20 min AMRAP
20 Front Squat 115/85
20 Pullups
20 Push Ups
20 Cal Row
2.) Piriformis Plate Stretch 
3.) 3 Banded Shoulder Stretches
4.) Pec/shoulder Lacrosse Ball Smash
12/07/2018
1.) Every 1:30 for 5 Rounds
5 Deadlift @ 70%
2.) 10-9-8-7-6-5-4-3-2-1
GHD Sit Up
Toes To Bar
Ninja Roll Ups
*3.) 5x5 Front Squat @ 70%
*4.) Reverse Tabata Assualt Bike (10 sec on/20 sec off)
-Record total cals
*5.) 3 Rounds
5 SUPER Slow descent HSPU (Use 2 plate deficit for more challenge)
5 SUPER Slow descent Pullups
Whiteboard
70# snatch
21.53 #75 BS
75# Power Snatch
Snatch @ 195# Bench Press extra credit up to 285#
125# Snatch
70# snatch
Finished a tad after the 15 min cap
Snatch 45# BS 45#
11:31 (at home)
DUs + rafters = penguin jumps
95# Snatch / Bench Press EC 125#
#100 Snatch
15:30ish, 45#DL, bike instead of DU
PS ^30#