Sam Goldsmith

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat355 lbs
Deadlift405 lbs
Clean & Jerk210 lbs
Snatch135 lbs
Front Squat235 lbs
Overhead Squat210 lbs

WODS

07/01/2019
1.) 20 min to establish 1RM Strict Press
-Don't repeat a current personal record. Go at least 1lb over!
2.) Every 2:00 for 4 Rounds with :20 sec rest
Row 400m, then Max Effort Perpendicular Burpee Box Jump Overs 24/20" 
*3.) 4x20 Kipping HSPU
-Rest as needed between sets
*4.) 3 Rounds @ 40% Power Snatch Max
5 Behind the Neck Push Press Snatch Grip
5 Muscle Snatch
5 Power Snatch Balance
07/02/2019
1.) 20 min to establish 1RM Power Snatch
-Don't repeat a current personal record. Go at least 1lb over!
2.) 10-8-6-4-2
Strict Pullups
GHD Situps with Medball 14/10lb
*3.) 15 min Bar Muscle Up practice
*4.) 5x5 Clean Grip Deadlift @ 95% of SQUAT Clean
07/03/2019
1.) 20 min to establish 1RM Power Clean
-Don't repeat a current personal record. Go at least 1lb over!
2.) With a partner, complete as many rounds as possible in 15 minutes of:
30 Double Unders
15 Pull ups
15 Push ups
100-meter run

For the AMRAP, have one partner work while the other rests, switching after a full round is completed.
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!
Whiteboard
135# bs, strict pull up with bands, ring dip with red band, row and rope pull. Accessory work
225# BS
115# BS (not 75%), 3 strict PU + strict ring dips, RC w/legs.
6 Rds + 3 MU
BS @ 295
36:56, 105# w deficit pull-ups and ring dips
Meter Maid: 18:11 w A.P. & hspu work w the 7:15a crew
RX - legless as much as possible
210# BS/BMU/not legless. + HSPU EC 2/8.
35:10 assault bike, BS #105, 3 ring rows/pushups, rope pull
7 + 10m @ 225# bs