Laura VanderKelen

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Benchmarks

Workouts
Fran4:51
Helen9:26
Grace2:53
Isabel8:35
Jackie9:40
Lifts
Back squat205 lbs
Deadlift255 lbs
Clean & Jerk165 lbs
Snatch132 lbs
Front Squat185 lbs
Overhead Squat155 lbs

WODS

07/08/2019
1.) 6 Rounds
400m Run
15 Burpees
10 Box Jump Overs 24/20"
*2.) 5 x 8 reps each.
Barbell supinated grip lat row
Wide grip strict pull up
Narrow grip chin up
07/09/2019
1.) EMOM 12 OR *4.
Odd min: Freestanding HS Hold Practice
Even min: 4 Sandbag Cleans
(Have half class start on opposite stations)
2.) 5 Rounds
100m Plate Pinch Carry 35/25lb plates
20 Alt. Lunges in place with one plate overhead
*3.) 15 min practice ring muscle ups
*4.) 20 min to establish 1RM Back Squat (if you missed it last Friday)
-Don't repeat a current personal record. Go at least 1lb over!
07/10/2019
1.) EMOM 10
Odd: 6 DB Overhead Squats (3 in a row per side, you pick weight, try to work up)
Even: 5 Box Jumps 36/30" (Go higher if it's too easy)
2.) 21-15-9
Hang Power Clean and Jerks 45/35lb
Snatch Balance
*3.) 3x3 DSHSPU (deficit strict) 2x45 plates
3x5 DSHSPU 1x45
3x10 SHSPU no deficit
07/15/2019
1.) 30 min AMRAP
800m Run
5 Deadlifts 205/145lbs
3 Hang Squat Cleans 205/145lbs
1 Shoulder to Overhead 205/145lbs
5 Box Jump 36/30"
*2.) 3x10 Each:
Strict Pull Up
Strict Ring Dip
GHDSU
Whiteboard
3ish rounds, 6+20ft lunge (26#kb)
Some heavy lifting and DB cleans w/7:15 crew
4 + 2 DB power snatch; 4+5 KB
20# DB. Baby KB for lunge.
3+4 alt dB snatches/4 rds
10# DB SS, plate hops. 35# swings, 15# OH lunges
3 rds + 5 burpees / 5 rds + 9 kbs
yikes
Some stuff w the 7:15 crew.
20# DB/35# KB
Didn’t keep track of rounds, too much sweat in my eyes.💦
2 + 27 DU / 4 + 10 KBS - RX
humidity is still a thing at 5am
4+1 burpee 4+4kbs
3 + 15 burpees ; 4 + 6 kbs
Shirt came off. 😳