Jeff Stemper

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Benchmarks

Workouts
Fran3:55
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat385 lbs
Deadlift0 lbs
Clean & Jerk280 lbs
Snatch255 lbs
Front Squat315 lbs
Overhead Squat305 lbs

WODS

11/04/2019
1.) Every 1:30 for 5 Rounds
1 Snatch + 2 Overhead Squats @ 75%
2.) 10 Rounds
10 Deadlifts 135/95lb
5 Strict Handstand Pushups
1 Sandbag Clean 150/100lb
*3.) Accumulate 200m of DB Farmer Carry
-Any time you set the DB down, do 10 burpees
11/05/2019
1.) 4 min Banded Hip Flexor Stretch (2 min per side)
2.) 3 position Banded Shoulder Stretch
3.) 20 min AMRAP
10 Toes to Bar
40ft Bear Crawl
2 Double Bodyweight/1.5 BW Back Squats
*4.) 3 Rounds
10 SLOW GH Raises
10 Back Extensions
11/07/2019
1.) Every 1:30 for 5 Rounds
3 Position Power Snatch @ 75%
2.) 12 min AMRAP
25 Double Unders
10 Front Squats 155/105lb
25 Double Unders
10 Alt. Front Rack Lunges 155/105lb
25 Double Unders
10 Box Jumps 36/30"
25 Double Unders
1 Legless Rope Climb Up AND Down for Rx
*3.) 21-15-9
Cal Row
Burpees Over Rower
11/08/2019
11/11/2019
1. EMOM 8
 1 Clean & Jerk @ 80%
2.) For Time:
25 GHD Situps
15 Cal Row
5 Ring Muscle Ups
30 GHD Situps
20 Cal Row
10 Ring Muscle Ups
*3.) 3 Rounds
10 GH Raises
10 Back Extensions
11/14/2019
1.) EMOM 8
1 Power Clean + 1 Front Squat @ 80%
2.) 10 Rounds
5 Deadlifts 185/125lb
10 Alt. Dumbbell Snatch 50/40lb
*3.) EMOM Until Failure to Complete:
2 Wall Walks (Nose and Toes only)
1 Rope Climb
-Increase rope climb by 1 each round
11/15/2019
1.) EMOM 8
2 Pause Front Squats @ 70%
2.) 12 min AMRAP
10 Unbroken Double Unders
80ft Farmer Carry (you pick weight)
-Anytime you trip on DU, do 5 groiners before continuing where you left off
-Add 10 Unbroken Double Unders each round
*3.) 5 Rounds
200m Ski Erg
1 Box Jump as high as you can without dying

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