Kazoung Vue

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat165 lbs
Deadlift235 lbs
Clean & Jerk0 lbs
Snatch0 lbs
Front Squat0 lbs
Overhead Squat0 lbs

WODS

09/05/2018
1.) Every 3 minutes for 5 rounds 5 Power Snatch @ High Hang from blocks
Note: Use last weeks heaviest 5RM and load bar within 10% of it. 
*2.) 10 Snatch Deadlift every 3 minutes for 3 rounds then drop weight 10% and complete 1 Max Effort Deadlift set
*3.) 3 Rounds 
10 Alternating Pistol Squats with 1.5/1 pood Kettlebell (Held goblit style)
20 Alternating Box Step Ups 24/20”, no load
1.) Twitch
Row 30 cal
21-15-9
Deadlift 225/155lb
Pull-ups 
Row 30 cal
*2.) Snatch Balance 1-1-1-1-1-1
Note: Add load each round and rest no longer than 2 minutes between sets
*3.) 12 minute AMRAP 
30 Wallballs 20/14lb
3 Rope Climbs
*4.) 9-7-5
Clean & Jerk 225/155lb
Muscle Ups 
Note: Clean can be any style
*5.) 5 rounds (N.F.T.)
10 Back Extensions
10 Reverse Hyper
10 Weighted Hip Extension

09/07/2018
1.) 10 min EMOM 
3 Push Press @ 10RM weight 
Then drop approx 10% and do one Max Effort(ME) set approx 1-2 minutes after EMOM is complete
*2.-4.) Repeat for Back Squat/Bench Press/Military Press
Note: Complete 30 reps of each however you wish meaning you do not need to do an EMOM
1.) Send It
17 minute AMRAP 
25 Air Squats 
25 Step Ups 24/20”
15 Hand Release Push-ups 
15 Hip Extensions 
5 Ring Muscle Ups 
5 Bar Muscle Ups
*2.) 3 Deadlift Every 3 minutes for 6 rounds @ approx 75%
*3.) 5 Rounds for time
20’ Standing Sled Pull 200/100’
20’ Handstand Walk
*4.) 50 Back Extension 
Note: Slow and precise
09/11/2018
1.) Partner 2000m Row, alternate every 200m
note: this is a sprint so make that transitions fast like lightning
2.) Partner Monti
Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006, during combat operations in Gowardesh, Afghanistan. Monti was assigned to the 3rd Squadron, 71st Calvary, 3rd Brigade Combat Team, 10th Mountain Division in Fort Drum, New York. He was awarded the Medal of Honor on Sept. 17, 2009.
Partner "Monti"
5 rounds for time of:
50 step-ups with 45/35-lb. barbell, 20-in. box (alternate every 10 reps)
135/95-lb. cleans, 15 reps (alternate every rep)
50 step-ups with 45/35-lb. barbell, 20-in. box (alternate every 10 reps)
135/95-lb. snatches, 10 reps  (alternate every rep)
note: The cleans and snatch can be done full or power, both male and female will use a 20" box. Athletes will have their own bars on the Step Ups holding on to the bar the entire step up portion. 
*3.) Do as written
A.) 20 minutes to warm up to 5RM Power Jerk 
B.) 20 minutes Assault Bike 
At the top of every minute for 20 seconds complete all out sprint
Note: During the time you’re not sprinting you should pick a watt and try to maintain as this is for max cal 
C.) Two Rounds at 3 minutes 
ME Power Jerk @ 95% of 5RM
ME Power Jerk @ 90% of 5RM
D.) 1 minute ME Assault Bike cals 
*4.) You can do one of these in place of the Power Jerk: Back Squat/Push Press/Bench Press 
*5.) 3 Rounds 
20 Back Extension
10 Bent Over Supinated Grip Barbell Row, heavy but beautiful 




09/17/2018
1.) Every 2 minutes for 10 minutes 5 Back Squat working up to 5RM
Then within 3 minutes 
1 Max Effort set @ approx 90% of previous 5RM
*2.) Complete 5 x 5 + 1ME @ approx 90% of Power Jerk, Bench Press & Push Press. You can use the same scheme as above also. 
1.) Blue Stain
3 Rounds 
100m Run
18 Alternating Dumbbell Power Snatch 50/35lb
100m Run
18 Pull-ups 
*2.) 11 minute AMRAP 
1 Legless Rope Climb
15 Hand Release Push-ups 
*3.) 10 minute EMOM 
6 Hang Power Clean & Jerk 115/85lb
3 Muscle Ups 
*4.) 3 minute AMRAP 
Strict Chest to Bar Pull-ups 
*5.) 3 rounds
25 GHD Sit-ups 
1 minute Marching Plank 





09/19/2018
1.) Every 3 minutes for 15 minutes 3 Snatch from Blocks @ Hang, adding load each round establishing 3RM 
Then 
3 minute AMRAP @ 90-95% of 3Rm
*2.) Repeat no.1 using Snatch Deadlift and Bent Over Row with 5 reps intstead of 3 establishing a 5RM with a 2 minute AMRAP 
*3.) 50 alternating Pistol Squats holding 1.5/1 pood Kettlebell. Every time you pause complete 10 Alternating Box Step Ups (no KB) with a 24/20” Box
1.) Flam-Buoyancy 
Starting at 1 Rep of each then 2 of each, 3, 4 and so on until time expires 
7 minute AMRAP 
Toes to Bar
Bar Muscle Up
*2.) 3 rounds
9 Push Press 155/105lb
15 Bar Facing Burpees
*3.) 20 minute Partner Sled Push Alternating Every 100m (D2D) 2x45/45lb
*4.) 9 minute AMRAP 
40’ Sandbag Carry
5 Free Standing Handstand Push-ups 
Note: Carry bag however you wish
*5.) 5 rounds
10 GHD Sit-ups 
20 Banded Twists (10L/10R)
10 Single Arm Dumbbell Push-press (5R/5L) 65/45lb
Whiteboard
RX. 20 reps from end. Finished after time cap. Squat jerk at 65#
That should be called “yuck”.
14/20 Thrusters @ 15:00 cap
155# SJ
12:29 - My hands were shaking after...
155# 5RM Squat Jerk
13:38; 95PJ
9-7-5 OHsquats 135 Box overs
I’m shaking ☠️☠️ Cool
11/20 cal at time cap (on way down)
55# Thruster. 55# 5RM SJ.
45lb 3/4 Squat , 17:23
Woof.
2/20 thrusters (second set) at cap RX
Squat jerk @ 65#. trying to get lowwww
15:34, thrusters at 45#
105# squat jerk
HHPS 1RM 100lb Running clock 18min 1 mile run AMRAP 30DU, 15 DB snatch, 10 box jump (35lb db, 20in box) 3 +40
18:30 w 35lb thrusters.
Squat jerks 35lb working on form, 4x6-10 ghd sit ups, 4x4-5 purple band pull-ups
16:25 at 65#
65# PJ
Rest day
Squat jerks @ 85#
Squat jerks @130#, OHS/box overs, 50 pistol squats, GH raises/kip swings/hallow rocks
Part of my soul was left somewhere between the bike and the bar, if anyone finds it please place in the lost & found and I"ll pick it up later - thanks!
Is it bad I really liked that workout? SJ 55# (form). 4 rds - 500m row/21 GHD/5 HSPU. 7 min ladder ring rows/SPU. Shoulder rehab stuff.
12:10 (rower)
175# squat jerk
85 5RM SqJ/21:27 RX
17 of 30 cals at cap
Through 30s at cap (not easy to do alone at 715)
^95#
14:26 (65#)
Power Jerk 60#
16:24, 125# 5RM
9-7-5 OHS/BJO 2:26
Rest and Mobility Day
Still got tempted by doing the 5x5 in BS and set a PR by 10 pounds after because legs felt fine and I have no chill. "rest day"
Squat jerk up to 125#
The opposite of fun.
155# power jerk
18/30 thrusters, 25#
15#SJ