Michael Green

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel3:51
Jackie:00
Lifts
Back squat365 lbs
Deadlift405 lbs
Clean & Jerk225 lbs
Snatch190 lbs
Front Squat325 lbs
Overhead Squat225 lbs

WODS

09/16/2018
1.) 14 minute Snatch AMRAP working up to Heavy Single
2.) Vt
11 minute cap
20’ Handstand Walk
100 Double Unders 
40’ Handstand Walk 
75 Double Unders 
40’ Handstand Walk
100 Double Unders 
20’ Handstand Walk
*3.) 2 Front Squat every 90 seconds for 5 rounds working up to session 2RM
*4.) 10 minute Sandbag Bearhug Hold
Note: Record total time held within 10 minutes
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
3+11 sit ups
^42kilo snatch
2+14 su, 155#
Big yellow & small yellow on snatch, I don’t speak KG
40 kg snatch. 2 rounds, 21 su. 115# fs
60 Kg Sn
4 Rds + 18 DU’s
Worked to 210# hang snatch
70kg snatches;
2 rds 25 t2b 40cal bike 25 c2b 40cal bike
4+21 sit ups 95# FS
Snatch ^28kg (wheels came off my bus this morning)
3+22 su's
45 kg snatch
95lb snatch, 4:53 1000m row, 125 c&j
3 rds and 17 DU's RX
55 kg sn
155 snatch, 4+73(7 fr sq)
4 mile run
But tempted to do this one tomorrow!
5 + 28 DU
Snatches 50kilos, Barbell complex, wide grip pull-ups/rows
3 + 22 DU RX
40kg Snatch
4 + 22 ab mat sit-ups
70 kilos
3+34 DU @135
Snatches @ 132lbs or 60kg
30kg sn/ 3 + 17 su
1:00 du practice in lifters 95# FS
57kg snatches. 10-1 wallballs (16#), deficit HSPU (45#) with 100m row between each. 5RM bench ^125#
4+ 4 front squats
Snatch up to 55kg (1/3)
3 + 44 DUs Rx
Woof, heavy for this old man!
4 rds + 42 DU
60kg
3 + 16 sit ups, 55#, 45# plate step ups
Snatch ^ 30#