Justin Peterson

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Benchmarks

Workouts
Fran1:59
Helen:00
Grace2:00
Isabel:00
Jackie:00
Lifts
Back squat425 lbs
Deadlift435 lbs
Clean & Jerk300 lbs
Snatch245 lbs
Front Squat375 lbs
Overhead Squat285 lbs

WODS

06/01/2019
1.) EMOM 8
3 Power Snatch @ 75%
2.) 15 min AMRAP
45 Double Unders
25 Sumo Deadlift High Pulls 75/55lbs
5 Bar Muscle Ups
*3.) 5x8 Pullups
*4.) 5x8 Ring Dips
06/03/2019
1.) EMOM 7
3 Power Clean @ 80%
2.) 40-30-20-10
Wallballs 
-100 Double Under buy in and cash out 
-15 GHD Situps between rounds
*3.) EMOM 7
3 Split Jerk @ 80%
*4.) 8x5 C2B
*5.) 8x5 hspu
06/04/2019
1.) EMOM 7
3 Strict Press @ 80%
2.) 22-16-10
Hang Squat Snatch 75/55lb
-20 Alt. Pistol Squats After Each Set
*3.) 10 min EMOM
Even: OH walk with KB band hanging from a PVC pipe or trainer bar (stabililty, scale to just a hold and no walk)
Odd: Bar Hang
*4.) 10 minutes Muscle Up technique work

06/05/2019
1.) 25 min Partner AMRAP
Partner A: Run 200m
WHILE
Partner B: ME Alt. Jumping Lunges
THEN SWITCH PLACES
Accumulate 100 Double Unders
-One athlete works, one rests
Partner A: Run 200m
WHILE
Partner B: ME Muscle Ups
THEN SWITCH PLACES
Accumulate 100 Double Unders
***Keep running total of all Jumping Lunges/Muscle Ups
***Score total rounds/Total Jumping Lunges/Total Muscle Ups
*2.) Strict Ring Dips
Repeat from last week:
*increase first rep by 1
last week was 3x6,6,6
this week is 3x7,6,6
*3.) Same as above, with Strict Pullups

06/06/2019
1.) EMOM 7
3 Power Snatch @ 80%
2.) 15 min AMRAP
200m Run
20 Burpees
15 GHD Situps
10 Kettlebell Swings 70/53lb
*3.) 3 Rounds
24 Alt. Sledgehammer Hits
14 Tire Jumps
4 Tire Flips
06/07/2019
1.) EMOM 7
3 Deadlift @ 80%
2.) 4 Rounds
20ft HS Walk
15 Back Squats 115/85lb (From Floor)
10 Strict Handstand Pushups
*3.) Tabata hollow/arch
Tabata v-up and pistols
Tabata hs hold and z presses
06/11/2019
1.) EMOM 8
2 Power Snatch @ 85%
2.) 6 Rounds
5 Front Squats 245/175lb (From the ground)
10 Cal Assault Bike
1 Legless Rope Climb
*3.) 5x40' HSW
-3 Bar Muscle Ups between each round

06/12/2019
1. 30 min Partner AMRAP
Accumulate 100 Double Unders
-One athlete works, one rests
Run 200m together
Accumulate 75 Toes to Bar
-One athlete works, one rests
Run 200m together
Accumulate 50 Alt. Pistol Squats
-One athlete works, one rests
Run 200m together
Accumulate 25 Squat Cleans 205/145lb
-One athlete works, one rests
Run 200m together
*2.) Strict Ring Dips
-Use sets from last week
-Increase 2nd rep by one rep
Ex:
last week 3x6,5,5
this week 3x6,6,5
*3.) Repeat above scheme with Strict Pullups
06/13/2019
1.) EMOM 8
2 Back Squat @ 85%
2.) 15 min AMRAP
200m Run
10 Handstand Pushups
10 GHD Situps
*3.) EMOM 8
2 Bench Press @ 85%
06/17/2019
1.) EMOM 8
1 Power Snatch @ 90%
2.) Accumulate 100 Alt. Dumbbell Lunges 1x50lb/1x35lb
-DB can be held however athlete chooses
-Every minute do 10 Abmat Situps before starting Lunges
*3.) 6X7 Chest to Bar Pullups
*4.) 6x7 Handstand Pushups
06/18/2019
1.) EMOM 8
1 Back Squat @ 90%
2.) 20-15-10-5
Pullups
Strict Handstand Pushups
-After each round run 200m
*3.) EMOM 8
1 Bench Press @ 90%
*4.) 10 ball ups
10 passthroughs
10 lever attempts (modify to a tuck position)
Whiteboard
Kept moving w/ Alex
Too busy laying on the ground to look at the clock.
Late for class meant solo wod. Rested 1:30 and kinda shadowed Holly.