Justin Peterson

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Benchmarks

Workouts
Fran1:59
Helen:00
Grace2:00
Isabel:00
Jackie:00
Lifts
Back squat460 lbs
Deadlift465 lbs
Clean & Jerk300 lbs
Snatch250 lbs
Front Squat375 lbs
Overhead Squat285 lbs

WODS

01/02/2020
1.) Every 2 minutes for 5 rounds complete Snatch Complex Floor to hang, floor to High hang, snatch, 3x Overhead Squat. add load each round
2.) Krampus
Row 500m
21-15-9
Squat Clean Thruster 115/85lb
Box Over 24/20"
Row 500m
*3.) for time 
50 alternating Dumbbell Snatch 75/55lb (power)
50 GHD Sit-ups
50 Burpees
*4.) 3 rounds 
10 GH Raise
15 Reverse Hyper
10 Freestanding Handstand Push-ups
note: scale with tripod to headstand using an abmat

01/09/2020
1.) Every 1:30 do 5 Deadlift @ 50% for 6 rounds
note: set up for each rep of all sets prior to pulling 
2.) Hesco 
100 Double Unders 
80 Alternating Dumbbell Snatch 50/35lb 
60 GHD Sit-ups 
40 cal Assault Bike 
20 Pistols 1.5/1 pood KB
*3.) 5 x 3 Power Clean Blocks @ HH 55%
then
5 x 1 HH Power Clean adding load each round starting @ approx 55%
note: keep rest under 3 minutes between sets
*4.)  Strict Ring Dips
7-6-6
Strict Pull-ups
7-6-6
*5.) 20 minute AMRAP
10 One legged KB Deadlift each leg 32/16lb 
10 Back Extension
10 Hip Extension
10 Supinated Grip Bent Over Row 95/65lb
note: 4- 5 rounds is the goal



01/10/2020
Bradley
10 Rounds 
Sprint 100m
10 Pull-ups
Sprint 100m
10 Burpees
Rest 30 sec


01/14/2020
1.) Stray Dog
20 minute AMRAP adding 1 rep each round and ending each round with a 20' Handstand Walk
1 Push-up
1 Jumping Squat
1 GHD Sit-up
20' Handstand Walk
**Pick number 2 or 3 during class**
2.) 4 Push Press every 2 minutes for 6 rounds, adding load each round starting @ 60%
3.) 5 x 3 Heaving Snatch Balance @ approx 55%
note: stay a 55%
*4.) 30-20-10
Wallballs 20/14lb
Handstand Push-ups
*5.) 1 minute Sandbag Carry 150/100lb
*6.) 5 rounds
8 Bent Over Barbell Row, Supinated grip
8 Wide Grip Strict Pull-up
8 Narrow Grip Chin Up

01/15/2020
1.) EMOM for 16 minutes Snatch High Pull from Hang @ approx 60%
Note: Directly above knee 
2.) McGregor
21-15-9 
cal Row
Power Snatch 115/85lb
*3.) 5 x 3 Clean from Blocks @ H 60%
Then 5 x 1 Clean, adding load each round starting @ 60%
*4.)  Every 2 min for 8 minutes 6 Deadlift @ 55%
*5.) Every 4 minutes for 16 minutes 6 Overhead Squat @ 65%
*6.) 10-9-8-7-6-5-4-3-2-1
Dips
Strict Pull-ups
*7.) 30-20-10
Hollow Rocks
Tripod to Headstand 
Note: equally distribute weight between hands and head ie. don’t put all the weight in your head. 
01/21/2020
1.) 5-4-3-3-2-1 Strict Press
2.) Old Man
5 rounds
12 Stiff Leg Deadlift 115/85lb
9 Hang Clean 115/85lb
6 Split Jerk 115/85lb
Note: 9 minute cap
*3.) 5 x 20 cal Handles only Assault Bike, rest 1:1
*4.) 7 minute AMRAP 
20’ Sandbag Carry 
20’ Yolk:) Walk 45’s/25’s
*5.) 6 x 2 Snatch @ LH 65%
Then 6 x 1 Snatch High Pull adding load each round starting at 65%
*6.) 3 rounds
12 Parallel Ring Rows
7 Slow Wide Grip Strict Pull-ups
4 Heavy Heavy Bent Over Dumbbell Rows
Note: use a box for your heels on the ring rows and it’s two dbs on the db rows, concentrate on not changing your back/hip angle. 
01/22/2020
1.) Refit
10 Bar Muscle Ups
1000m Row
8/800
6/600
4/400
2/200
**Choose 1 extra credit in class if time allows**
*2.) Every 2:30 minutes for 5 rounds 3 Front Squat @ 80%
*3.) EMOM for 10 minutes 
Odd: 7 Chest to Bar
Even: 10’ Single Arm Overhead Dumbbell Lunge R/L , 55/35lb
*4.) 21-15-9
GHD Medball Situps 
Hollow Rocks
*5.) 4 x 3 Snatch Balance @ approx 65%
Note: your feet move in this one
*6.) EMOM for 6 min 1 Clean Extension from low hang -> Power Clean + Jerk @ approx 65%
Note: order of operations: deadlift barbell then reverse down to low hang, pause briefly and pull to extension, then touch n go from floor in to Power Clean, jerk however you wish

01/23/2020
1.) 5-4-3-3-2-1 Push Press, adding load each round working up to session 1RM
2.) Check Point
10 minute AMRAP
10 Dumbbell Hang Clean & Jerk 50/35lb
20 Alternating Pistol Squats
30 Double Unders
*3.) 9-7-5
Muscle up
Sandbag Clean 150/100lb
*4.) 6 x 2 Clean from Blocks @ LH 65%
Then
5 x 1 Clean, adding load each round starting at 65%
Note: keep rest around 2 minutes between sets
*5.) 3 rounds
15 Reverse Hyper
15 Back Extension 


Whiteboard
3 rounds + 11 pistols from box. 135 pp, failed 147 for PR
3rds and 6 pistols off box....35# db
PP up to 250#
5 + 2 Double DB Hang Squat Cleans
Push press up to 235lb today.
10 mile run in the ❄️ 1:37
Leaving for Vegas tomorrow, today’s workout looks like a fun hotel wod.👌🏻
3R + 8 Cln&Jk**
**Scld w/: #20 DBs/#20 Narrow sq - box/90! SU. PP -> #75 😃💥 Post: TGU @#18 + KB AMSU.
5 + 3 pistols
PP up to 125#
5 + 8 c&j
Little EC with Jimbo