Sal Bertuglia

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Benchmarks

Workouts
Fran:00
Helen:00
Grace3:30
Isabel:00
Jackie:00
Lifts
Back squat345 lbs
Deadlift lbs
Clean & Jerk210 lbs
Snatch135 lbs
Front Squat275 lbs
Overhead Squat145 lbs

WODS

04/02/2019
1.) Every 1:30 for 5 rounds
3 Front Squat @ 80%
2.) 15 Min AMRAP
100m Run
10 Deadlift 225/135lb
100m Run
10 Bar Facing Burpees
*3.) Every 1:30 for 5 rounds
3 Power Cleans from Hang Blocks @ 80%
*4.) 4 Rounds for time
20m Sled Push 2x45/1x45 plate
20 Sledgehammer Hits
04/05/2019
1.) Every 1:30 for 5 rounds
3 Back Squat @ 80%
2.) 5 Rounds
20ft HS Walk
10 Thrusters 115/85lb
1 Rope Climb
*3.) Every 1:30 for 5 rounds
3 Strict Press @ 80%
*4.) Every 1:30 for 5 rounds, with :30 sec rest
Run 200m, then ME tire flips
(Set clock for 5 rounds of 1:30/:30)
04/06/2019
1.) Every 1:30 for 5 rounds
3 Clean & Jerk @ 80%
2.) 60 Double Unders
30 Toes to Bar
50 Double Unders
25 Toes to Bar
40 Double Unders
20 Toes to Bar
30 Double Unders
10 Toes to Bar
*3.) EMOM 10
10 Alt. DB Snatch 50/35lb
6 Alt. DB OH Lunges
-Switch OH Lunge arm each minute
04/08/2019
1.) EMOM 6
1 Overhead Squat @ 90%
2.) Every 3 minutes for 5 rounds
10 HSPU
10 Front Squat 135/95lb
Then ME Assault Bike Cals
-HSPU/FS meant to be done UB, so scale if needed
-Track cumulative total Cals
*3.) EMOM 6
1 Bench @ 90%
*4.) 4 Rounds
10 SLOW Single Leg RDL each leg
-Add load each round
04/09/2019
1.) EMOM 6
1 Clean & Jerk @ 90%
2.) 3 Rounds
40 Air Squats
20 Shoulder to Overhead 75/55lb
10 Ninja Roll Up Alt. Pistols
*3.) 3 Rounds
10 Back Extension
20 Second Freestanding HS Hold
*4.) 90 Sec on, 30 Sec off, until complete:
50 Cal Assault Bike
100 Cal Row
200 Double Unders

04/10/2019
1.) EMOM 6
1 Back Squat @ 90%
2.) 10 Box Jump 36/30"
20 Kettlebell Swing 70/53lb
30 Wallball 25/16lb
40 GHD Situps
30 Wallball
20 Kettlebell Swing
10 Box Jumps
*3.) EMOM 6
1 Strict Press @ 90%
*4.) Death by Double DB Hang Squat Clean Thrusters 40/20lb
04/14/2019
1.) As many rounds as it takes:
Row 500m
3 Burpee Muscle Ups
1 Squat Clean @ 50%
-Continue this rep scheme, adding 10lbs to your clean, until you fail 3 total attempts
2.) Band and Plate Hip Stretch
3.) Supernova/Roller Adductor smash
04/15/2019
1.) Every 2 min for 5 rounds
5 Snatch @ 50%, 4 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%
2.) 10 Rounds
60m Shuttle Sprint (10m incriments)
5 Chest to Bar Pullups
*3.) Every 2 min for 5 rounds
5 Deadlift @ 50%, 4 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%
*4.) 5 Rounds 
10m Sled Push 2x45/145lb plate
10 Slam Balls 50/40lbs
04/16/2019
1.) Every 2 min for 5 rounds
5 Overhead Squat @ 50%, 4 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%
2.) 12 min AMRAP
10 Burpee Box Jumps 36/30"
15 Cal Assault Bike
30 Unbroken Double Unders (if you break, do a 5 groiner penalty, then continue)
*3.) Every 2 min for 5 rounds
5 Bench @ 50%, 4 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%
*4.) EMOM 10
1 Strict Muscle Up
5 Back Extensions
04/18/2019
1.) 10 Rounds With a Partner:
Partner A: Runs 100m with 45/35lb plate
Partner B: 10m Handstand Walk
10 Synchro Box Jump Overs 24/20”
-A&B do their portions simultaneously, then switch places.
2.) Partner Hamstring Smash
3.) Lacrosse Ball Shoulder Smash
04/19/2019
1.) Every 2 min for 5 rounds
5 Front Squat @ 50%, 4 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%
2.) 30-20-10
Thrusters 115/85lb
Cal Row
GHD Situps
*3.) 5 Rounds
5 Slow Descent Strict HSPU
5 Slow Descent Strict Pullups
*4.) 3 Rounds
10 DB Bent Over Rows
20 Alt. Walking Lunges With DB at sides
-Increase weight each round
04/22/2019
1.) 20 min to find 1RM Snatch
2.) Accumulate 75/55 Assault Bike Cals
-Every 2 minutes get off the bike and do 10ft HS Walk and 3 Power Snatches @ 50% 1RM Snatch
-On 3,2,1...GO start with the HS Walk and Snatches, not on the bike
*3.) Banded/Plate Hip Stretch
*4.) 5x5 Back Rack Split Jerks @ 50% 1RM OHS
-Focus on catching LOW LOW LOW
04/24/2019
1.) 20 min to find 1RM Clean & Jerk
2.) Choose your adventure:
Accumulate 40 Bodyweight/70%BW Back Squats (from the floor) - Every time you drop, do 10 Chest to Bar Pullups
OR 
Accumulate 40 Chest to Bar Pullups - Every time you come off the bar, do 10 Bodyweight/70% BW Back Squats (from the floor)
*3.) Partner Quad Smash
*4.) 3 Rounds
15 Sec Pigeon Stretch Each Side
10 Groiners
Whiteboard
With Amy 11ish 45# thruster. 110 PR FS
6:56 with Lizard
No PR in front squat :(
225# FS (PR)
7:35 GHD / Row; loner style #nofriends
✅ with Michelle B
125# FS no pr
8:17 w/ my man Tom Fam!
245# no PR :(
170# FS (15 lb. PR)
Partner WoD with Beth M. Subbed back rack front lunges.
187lb, 2lb pr. RX 9:21ish
220# FS (3# PR). Failed 225 after holding it half way up for 6.9 seconds.
6:56 with Brad
200# FS! 15# PR! 💪🏼
11:34ish w Yvonne.
235# FS. lifetime PR. (+20lbs). Couldn’t have done it without my TWO spotters tho.... 🤷🏼‍♀️
10:16 by myself all of the reps! #Nofriends
330# FS (5# PR)
w/Karl @ 7:59 I think
340# BS (5# PR) failed 360# but should have had it, got toesy out of the hole!!!
210 FS 10# PR
215# FS (5# PR--4 year old record!)
Partner WOD with Michelle
8:17 w/ Jimbo, 107 combined age.
255# PR by 10#
11:34 ish w Megan, 15#
FS 65#, sets of 5 about every 3 min