Michael Gossen

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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

10/11/2018
1.) Every 2 minutes for 5 rounds 3 Push Press @ approx 90-95% of 3RM 
Complete 5 sets of 3 of *2-*5 below @ approx 90-95% of 3RMs. If you do not have a 3RM for any of the below lifts use Tuesdays rep scheme
*2.) Split Jerk 
*3.) Back Squat
*4.) Bench Press  
*5.) Strict Press
1.) Kitten Eyes
Row 500m
21 Power Snatch 75/55lb
21 Bar Facing Burpees
Row 500m
15 Power Snatch 75/55lb
15 Bar Facing Burpees 
Row 500m
9 Power Snatch 75/55lb
9 Bar Facing Burpees
*2.) 3 rounds
15 Sumo Deadlift High Pull 135/95lb
25 Hand Release Push-ups 
*3.) EMOM for 7 minutes 1 Power Clean + 2 Front Squat + 1 Jerk 
Note: Work up to heavyish load for the EMOM 
*4.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups 
*5.) 5 rounds
10 Abmat Medicine Ball Sit-ups 
30 Second Hanging L-Sit Hold 
Note: Scale with hanging knee raise
Whiteboard
11:42 no plates
175 3rm bs
Branded strict chest to bar, two ab mat and plate for hspu, rx weight. Squats up to 140#, 125 for 5, yesterday’s workout with double under practice
11:04, jumping pull ups from box, hspu from box
BS up to 145#, 6@130#
10:25 double green banded pu, sp with 20# dB, packer tape kb
BS ^ 85#
Bs^135# then 9@115# slightly less and 90% 😬
10:13 with 2 plates for HSPU
405# 3RM. 12 @ 365#
6:40; 335x3rep; 5reps@305
Bench press 255# 3rep 5rds every 2mins of 15 cal Assault bike 10 Bar over burpees
40# KB step up instead of lunge, 1 abmat strict HSPU. BS ^155#. 15@140#.
9:38 (HSPU from box)
BS 3RM ^ 135#, 10 @ 125#
12:22** 2 ab mats for hspu. they were weak
235# BS. / 5 @225#. Need to lay off squatting for a while. Patellar Tendon hates me./ EC of overhead KB walk. Fun!
195BS (10lb pr) , 5@ 175. 9:40, thin blue band c2b, hspu 25lb plate +abd mat
12:55 zero deficit HSPU, 53# kb
265# 3 rep BS, 10 at 240#
12:55 2 mats for strict hspu
BS up to 155#. Forgot my gym bag but discovered TOMS are totally acceptable for BS and the wod.
8:23, kipping hspu - shoulder not having strict
Squats ^180#; rehab
Finished sometime shortly after cap***
***C2B combo of triples and using band, HSPU deficit with 15 plates. BS 3RM 230#, bench press 3RM 130#, strict press 75#/10# DB ring dips, EMOM of ass bike and lateral bar over burpees, Sunday’s snatches and clean and jerks
10:44 - 1 ab mat & 1 plate
200# 3RM BS • 8 at 180#
2 ab mat strict. Tried one mat - woof. Went back to 2. ^240 BS. 3 rds HSPU max effort. Ring row/plank circuit.
355# BS
12:51, hspu on box, c2b first 10 then red band rest of round, then 2nd set 3 then rest red band. 155 # bs, 140# 8 reps
6:50 c2b with green band, 2 ab mats
Bs #150, 6 @#135
BS to 145#/ 15@135/12:50
BS = / C2B, 1 pood lunge, mat and 10# plate hspu
^225x3 BS
9:20 (1.5 pd, box/parallels hspu)
175# bs, 8@160#
Long time. All the modifications and singles.
3rm BS to 195#, then 6 at 175#
7:28 (not deficit)
195# 3RM (205x1... ugh!) snatches ^140. E2MOM x 5 10 DL (175), 20 sit ups
***#30 BOR/#26 SA KB lunges/#18 SA KB SP. 5×{3 SA KB FS: #40/42.5/45/47.5/53, ME: 10@#45
11:03 continuously scaled back hspu. BS to 225
EC2 at 115 PP and 35 dumbbell dips. Bench Press EC up to 175 (body weight woo!) Then 5 at 160. A couple strict ring mus. Handstand walking, and core work. All the things!
11:33 25# plates
3RM 185-225#
10:27 one plate
235#, 205# x 10
10:36 (abmat)
345#
8:08, .5 jumping pus, .5 push ups, baby on, hspu from box
BS ^115, 6@105#