Justin Bruehl

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Benchmarks

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

WODS

05/03/2019
1.) 12 min EMOM
Odd: 10 GHD Situps
Even: 10 Alt. Pistol Squats
2.) 8 Rounds
5 Sumo Deadlift High Pull 115/85lb
8 Front Squat 115/85lb
*3.) 3 Rounds
10 Hip Extension
10 Reverse Hyper
*4.) 1 Mile Run With Wallball 25/16lb
05/06/2019
1.) EMOM 7
5 Back Squats @ 60%
2.) 3 Rounds
50 Double Unders
30 Alt. Jumping Lunges
10 Bar Muscle Ups
*3.) EMOM 7
5 Bench Press @ 60%
*4.) 8x5 Ring Dips
*5.) 8x5 Strict Pullups
05/07/2019
1.) EMOM 7
5 Power Snatch @ 60%
2.) 1-2-3-2-1
Rope Climbs
-Do 10 Alt. Pistols after each round of Rope Climbs
*3.) 5 rounds
200m Run
2 Tire Flips
*4.) 10 min HS Walk Practice
-Freestand/against wall etc. 

05/10/2019
1.) EMOM 7
5 Power Clean @ 60%
2.) 12 min AMRAP
10 Cal Assault Bike
10 Box Jumps 30/24"
10 Alt. DB Snatch 50/35lb
*3.) 4 Rounds
:30 HS Hold
10 Wallballs
5 Strict Pullups
*4.) EMOM 7
5 Split Jerks @ 60% (Use Blocks)

05/11/2019
1.) EMOM 7
5 Deadlift @ 60%
2.) 21-15-9
Overhead Squat 155/105lb
Cal Row
*3.) 3x3 min AMRAP w/ 1 min rest between
100m Sprint
3 Pullups > 2 Toes to Bar > 1 Bar Muscle Up
05/14/2019
1.) EMOM 8
4 Back Squat @ 65%
2.) 15 min AMRAP
5 Muscle Ups
10 Burpees
15 Handstand Push Ups
20 Kettlebell Swings 53/35lb
*3.) 10 Min to work on MU drills
-Hips to rings, banded ring pull throughs, turnovers)
*4.) EMOM 8
4 Bench Press @ 65%
05/16/2019
1.) EMOM 8
4 Deadlift @ 65%
2.) 10 Rounds
10ft HS Walk
3 Snatches 155/105lb
*3.) 4 Rounds
4 Tire Flips
15 Tire Jumps
*4.) 3x10 Super Slow Back Extensions
05/18/2019
1.) EMOM 8
4 Power Clean @ 65%
2.) 4 Rounds
10 Power Snatch 95/65lb
10 Alt. Overhead Lunge 95/65lb
*3.) EMOM 8
4 Split Jerk @ 65%
05/20/2019
1.) EMOM 7
4 Back Squat @ 70%
2.) 50-40-30-20-10
Double Unders
Deadlift 95/65lbs
*3.) 6x7 Pullups
*4.) 6x7 Ring Dips
*5.) EMOM 7
4 Bench Press @ 70%
05/21/2019
1.) EMOM 7
4 Deadlift @ 70%
2.) 20 min AMRAP
5 Overhead Squats (from the floor) 135/95lb
10 Box Jump Overs 24/20"
400m Run
*3.) 10 Min Muscle Up practice
-Hips to rings/Banded ring pullthroughs/turnovers
Whiteboard
9:55, 95# PS
DUBS/HSW EC
I didn’t time it. Felt fast though
185# Power Snatch. First time lifting since I had the flu!
105# PS
Trainer bar snatch; 6:53(assault bike)
PS@ 95#
10:58 RX
Light PS for wrist
PS @ 115# / worked on HSW and T2B. solid progress on the HSW!
110# PS
95# ps
80# snatch
85# Snatch
From the rack... just afraid of that movement yet. PS 105#. Dubs/HSW work.
Snatch 140# tomorrow's sp@125# 100 Du 40ft hsw 75/40 50/20 25/20
135# PS
65# snatch. 11:03 except bs from rack
10:41 #55
Snatch #55 from hang
65 PS/10:27 RX
Snatch 95#
**No big WOD mods!! Just from the rack. 😄 PSn: #40. 30min bike & 100 AMSU.
PS @ 90#
115# ps
115#