Pauly VanderKelen

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat0 lbs
Deadlift0 lbs
Clean & Jerk0 lbs
Snatch0 lbs
Front Squat0 lbs
Overhead Squat0 lbs

WODS

07/01/2018
1.) T.U.P.
15-12-9-6-3 reps for time of:
135/95-lb. power cleans
Pull-ups
135/95-lb. front squats
Pull-ups
U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. 
2.) 3 rounds
15 Back Extension 
10 Dumbbell Bent Over Row 50/35lb
07/02/2018
1.) Every 90 seconds for 7 rounds complete Clean complex @ approx 65% 
Floor to Low Hang (directly below knees) -> Pause 3 seconds -> Clean & Jerk
2.) Ultra
1000m Row
Then 
3 Rounds 
15 Thrusters 95/65lb
5 Bar Muscle Ups
*3.) 3 Front Squat every 90 seconds for 5 rounds @ approx 80%
*4.) 21-15-9
Hang Power Clean 115/85lb
Assault Bike 
*5.) EMOM for 10 minutes 
3 Muscle Ups
5 Strict Ring Dips 
Note: Scale to 2MU/3SRD
*6.) GHD Sit-up Tabata
8 rounds: 
20 seconds ME GHD Sit-ups
10 seconds rest
note: rest @ parallel 
07/03/2018
1.) Giraffeโ˜ ๏ธ
50 Air Squat
30 Burpee Box Over (handsies and toesies) 30/24"
40 Air Squat
20 Burpee Box Over
30 Air Squat 
10 Burpee Box Over
2.) Every 2 minutes for 4 rounds 5 Deadlift @ approx 70%
*3.) 5-5-5-5 Push Press @ approx 70%, rest no more than 3 minutes between sets
*4.) 50-30-10๐Ÿ˜
Ski Erg, cal
Row, cal
*5.) 5 Free Standing Handstand Push-up๐Ÿ™‚
20' Handstand Walk
4 Free Standing Handstand Push-up 
20' Handstand Walk
3 Free Standing Handstand Push-up 
20' Handstand Walk
2 Free Standing Handstand Push-up 
20' Handstand Walk
1 Free Standing Handstand Push-up 
20' Handstand Walk
*6.) 5 rounds
10 Reverse Hyper
12 Back Extension
30 second Superman Hold

07/04/2018
The Beer Mile
4 rounds
1 Budweiser Beer
400m Run
note: we will be having a second running of the mile at 3pm for any late comers
07/05/2018
1.) Firefighter
21-15-9
Cal row
Strict Press 95/65lb
โ€”- rest 3:00 โ€”-
15-12-9
Cal bike
Front Squat 135/95lb
โ€”-rest 2:00 โ€”-
9-6-3
Bar facing burpee
DL 185/135lb
*2.) Split Jerk 1-1-1-1-1-1 @ approx 85%
Note: Rest no more than 2 minutes between reps. Use Jerk Blocks
*3.) 12 minute AMRAP 
Seated Sled Pull 200/100lb
20m Sled Push 3x45/2x45
*4.) 7 minutes Power Snatch Ladder
10 @ 135/95lb
8 @ 155/105lb
6 @ 185/135lb
4 @ 205/145lb
2 @ 225/155lb
ME @ 245/165lb
*5.) 50 Chest to Bar Pull-ups 
*6.) 4 rounds
12 Reverse Hyper
12 Single Leg Deadlift 95/65lb
07/06/2018
1.) Every 2 minutes for 12 minutes 3 Back Squat @ approx 75%
2.) Perfect Storm
100 Double Unders for time
rest 2 minutes 
1 Mile Run for time
rest 2 minutes
500m Row for time
note: There is no cap on Double Unders
*3.) 3 rounds
21 Thrusters 75/55
7 Sandbag Over Shoulder 150/100lb
*4.) 100m Barbell Overhead Carry 155/105lb (door to door)
25 Power Clean & Jerk 155/105lb
100m Barbell Overhead Carry 155/105lb
*5.) 3 rounds
30 GHD Sit-ups
1:30 Plank (Full Push-up position)
note: Come out of Plank stop accumulating time.


07/07/2018
1.) With a partner:
5 minute AMRAP 
Thruster 95/65lb switch every 12 reps
Note: One bar per team and Record total reps lifted
2.) With a partner:
8 minute AMRAP 
7 Hang Power Snatch 95/65lb
5 Bar Facing Burpees
Switch upon completion of Burpees 
rest 3 min.
4 minute AMRAP 
Wallball Clean Shots 20/14lb, switch every rep
Note: Wallball cannot touch floor
Note: record total rounds and total Wallball reps
3.) With a partner:
For time:
150 Toes to Bar
Note: switch every 5 reps and partner not working must be hanging prior to T2B beginning
07/08/2018
1.) Every 2 minutes for 6 rounds
At 0:00 1 Front Squat @ approx 85% 
Hold in Front Rack Until 0:30 
Then
1 Front Squat @ approx 85%
Then
Rack bar remainder of 2 minutes
2.) Whitetail 
3 Rounds
30 Alternating Dumbbell Snatch 50/35lb
20 Pull-ups 
10 Medicine Ball GHD Sit-ups 25/16lb
800m Run




07/09/2018
1.) 10 minutes to establish 1RM Thruster
-No Thruster Jerks allowed
-Bar comes from the ground or a rack, athlete's choice
2.) Every 2 minutes for 4
rounds 6 Push Jerk @ approx. 70%
-Try to cycle reps
*3.) 10 minute EMOM 
Odd: 1 Legless Rope Climb
Even: 1 Rope Climb
*4.) Every 90 seconds for
15 rounds 1 Snatch with a 3 second pause @
Low Hang @ approx 80%
*5.) 10 minute AMRAP
7 Sandbag Over Shoulder
150/100lb
100m Sandbag Bear Hug Carry
*6.) 5 rounds
10 Back Extension
10 Wide Grip Strict
Pull-ups
07/10/2018
 1.) Vest Triplet
3 rounds for time of:
Run 400 meters
24 squats
12 burpee box jump-overs
20lb Vest
2.) Every 2 minutes for 6 rounds 3 Overhead Squats @ approx. 75%
*3.) 21-15-9
Assault Bike (Women subtract 3 cals per round)
Wallballs 25/16lb
*4.) 5 rounds
40โ€™ Farmer Carry
40โ€™ Yoke Carry
note: Add load each round
*5.) EMOM until unable to complete 5 Unbroken Muscle Ups

07/11/2018
1.) California Club (modified)
For time:
 8 Deadlift 335/205lb
 40 GHD Sit-ups
 80 Double Unders
 4 Rope Climbs
 80 Wallballs 20/14lb
 4 Rope Climb
 80 Double Unders
 40 GHD Sit-ups
 8 Deadlift 335/205lb
2.) Snatch Balance 1-1-1-1-1-1-1
*3.) Every 90 seconds for 15 rounds 1 Clean Pull to High Hang with a 3 second pause back to floor 1 Clean & Jerk
*4.) 30-20-10 
Burpees
Toes to Bar
*5.) 3 rounds
15 Reverse Hyper
1 min Couch Stretch (per side)

07/12/2018
1.) 1.5 mile Run for time (or 3 mile Assault Bike)
2.) Every 2 minutes for 5 rounds 3 Back Squat @ approx 80%
*3.) 7 rounds
10/7 cal Assault Bike
10 Strict Handstand Push-ups
*4.) 3 rounds
40โ€™ Overhead Dumbbell Lunge 55/35lb (20R/20L)
50 Double Unders
*5.) 100โ€™ Handstand Walk with Obstacles every 10โ€™ (must complete 10โ€™ increment with obstacle 1 & 2 45lb plates)
*6.) tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement 
07/13/2018
1.) Sqt
5 rounds for time of:
10 Snatches (Not Power) 75/55lb
100-meter sprint 
2.) Every 2 minutes for 12
minutes 2 Strict Press @ approx. 85%
*3.) 3 rounds
500m Row
15 Burpee Over Rower
*4.) EMOM for 9 minutes 2 Deadlift @ approx. 75%
*5.) 10 minute EMOM
odd: 5 Strict Ring Dips
even: 10 Banded Ring Dips
note: The banded Ring Dips should be done unbroken
*6.) 50 Back Extension

07/14/2018
25 Minute Partner Bridge Workout:
Partner A runs 100m down the bridge and back
Partner B does as many reps as possible before the partner gets back, consisting of:
-Jump Squats
-Hurdle Jumps
-Kettlebell Swings
-Dumbbell Presses
-Slam Balls

When Athlete A returns, they switch spots. When each athlete completes a round of the same movement, they move onto the next.
07/15/2018
WOD 1 (9:69 cap)
36 Pullups (Int=Pullups, Sc=Ring Rows with feet under rings)
Partner run 400m
18 Chest to Bar Pullups (Int=Pullups again, Sc=Pullups)
Partner run 200m
9 Ring Muscle Ups (Int=C2B Pullups, Sc=Pullups again)
Partner run 100m
-Athletes must be next to each other on the run and cannot start gymnastics movements unless theyโ€™re together. 
-One athlete does gymnastics work while the other rests, switch whenever with no minimum work requirements

WOD 2
11:69 for both athletes to find 1RM Hang Clean - Any Style
-Both gender bars can be preloaded before timer starts.
-Clips must be used at all times or the lift doesn't count.
-Athlete must deadlift the bar up fully, then clean from anywhere between the knee and the hip.
-Only one athlete can lift at a time, so take turns loading and lifting. 
-The barbell must be off the floor before the timer beeps at the end of the WOD.
-Score is total pounds lifted between the two athletes.
-Intermediate athletes multiply score by 1.10% for a 10% handicap, Scaled athletes multiply score by 1.15% for a 15% handicap. 

WOD 3 (14:69 cap)
Womenโ€™s bar loaded to 125lbs (Int=105, Sc=85)
50-40-30
Deadlift/Front Squat
Complete 100 Double Unders (Int/Sc=DU or Penguin Jumps) before each set
-One athlete works, one rests.
-If the female is doing bar work, she does deadlifts. If the male is working, he does front squats. 
-Non-lifting athlete can have the rope in their hands, ready to go while the other athlete is lifting.

07/16/2018
1.) Fran โ˜ ๏ธโ˜ ๏ธโ˜ ๏ธ
21-15-9
Thruster 95/65lb
Pull-ups
10 Min Cap
2.) 5 Overhead Squat every 3 minutes for 3 rounds @ approx. 80%
*3.) Partner 1000m Sled Push 3x45lb/2x45lb, alternate every 100m
*4.) 40โ€™ Front Rack Carry (rig to rig) 225/155lb
5 Rope Climb
40โ€™ Front Rack Carry 225/155lb
3 Rope Climb
40โ€™ Front Rack Carry
1 Rope climb
*5.) 5 rounds
10 Parallel Ring Rows
10/7 cal Assault Bike
*6.) 7 minutes alternating every 30 seconds
Hollow Rock
Superman

07/17/2018
1.) Deuce Deuce (modified)
For time:
18 Toes to Bar
18 Clean & Jerk 95/65lb
200m Sprint
2.) Split Jerk 1-1-1-1-1-1-1 (PR Attempt)
-Start around 70%, add load each round
-Take no more than 2 min between sets
*3.) 30-20-10
Sumo Deadlift High Pull 135/95lb
Close Grip Bench Press 115/85lb
*4.) 3 Deadlift every 3 minutes for 5 rounds @ approx. 80%
*5.) Tabata Burpee Muscle Up
20 seconds work 10 seconds rest for 8 rounds
*6) 3 rounds
15 Reverse Hyper
15 Weighted Good Mornings 95/65lb
Whiteboard
^155 miss at 157
Bs@205-215 not 85%
95# Snatch
275# BS
Kept it light. Back is getting better everyday. Worked to 155# for power snatch and 245# for BS.
Did Fran before because I missed the other day. 4:34 first time. Still not great at pull ups ๐Ÿ˜…
135# snatch
205# BS. Excuse Rolodex aside, it was a good day.
105# Snatch PR; 145# BS
#4 EC
80# Snatch, 135# BS
Dropped snatch back down to 65 for the rest of the 10 min to work on form
6 mile run.
๐Ÿ’ picked.
105 Sn no PR
200 BS
100# pclean, tie PR
135# BS, Love Meathead Wednesdays!