Scott Adler

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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

06/01/2019
1.) EMOM 8
3 Power Snatch @ 75%
2.) 15 min AMRAP
45 Double Unders
25 Sumo Deadlift High Pulls 75/55lbs
5 Bar Muscle Ups
*3.) 5x8 Pullups
*4.) 5x8 Ring Dips
06/03/2019
1.) EMOM 7
3 Power Clean @ 80%
2.) 40-30-20-10
Wallballs 
-100 Double Under buy in and cash out 
-15 GHD Situps between rounds
*3.) EMOM 7
3 Split Jerk @ 80%
*4.) 8x5 C2B
*5.) 8x5 hspu
06/04/2019
1.) EMOM 7
3 Strict Press @ 80%
2.) 22-16-10
Hang Squat Snatch 75/55lb
-20 Alt. Pistol Squats After Each Set
*3.) 10 min EMOM
Even: OH walk with KB band hanging from a PVC pipe or trainer bar (stabililty, scale to just a hold and no walk)
Odd: Bar Hang
*4.) 10 minutes Muscle Up technique work

06/05/2019
1.) 25 min Partner AMRAP
Partner A: Run 200m
WHILE
Partner B: ME Alt. Jumping Lunges
THEN SWITCH PLACES
Accumulate 100 Double Unders
-One athlete works, one rests
Partner A: Run 200m
WHILE
Partner B: ME Muscle Ups
THEN SWITCH PLACES
Accumulate 100 Double Unders
***Keep running total of all Jumping Lunges/Muscle Ups
***Score total rounds/Total Jumping Lunges/Total Muscle Ups
*2.) Strict Ring Dips
Repeat from last week:
*increase first rep by 1
last week was 3x6,6,6
this week is 3x7,6,6
*3.) Same as above, with Strict Pullups

06/10/2019
1.) EMOM 8
2 Strict Press @ 85%
2.) 5 Rounds
5 Box Jumps 36/30"
10 Sumo Deadlift High Pulls 95/65lb
20 Alt. Overhead Lunges 95/65lb
*3.) 7x6 C2B
*4.) 7x6 HSPU
06/11/2019
1.) EMOM 8
2 Power Snatch @ 85%
2.) 6 Rounds
5 Front Squats 245/175lb (From the ground)
10 Cal Assault Bike
1 Legless Rope Climb
*3.) 5x40' HSW
-3 Bar Muscle Ups between each round

06/12/2019
1. 30 min Partner AMRAP
Accumulate 100 Double Unders
-One athlete works, one rests
Run 200m together
Accumulate 75 Toes to Bar
-One athlete works, one rests
Run 200m together
Accumulate 50 Alt. Pistol Squats
-One athlete works, one rests
Run 200m together
Accumulate 25 Squat Cleans 205/145lb
-One athlete works, one rests
Run 200m together
*2.) Strict Ring Dips
-Use sets from last week
-Increase 2nd rep by one rep
Ex:
last week 3x6,5,5
this week 3x6,6,5
*3.) Repeat above scheme with Strict Pullups
06/14/2019
1.) EMOM 8
2 Power Clean @ 85%
2.) For Time:
10 Shoulder to Overhead 115/85lb
20 Deadlifts 115/85lb
30 Overhead Squats 115/85lb
20 Deadlifts 115/85lb
10 Shoulder to Overhead 115/85lb
*3.) EMOM 8
2 Split Jerk @ 85%
*4.) 10 min emom
Even: 10 Ring Push Ups (rings lowered to hovering 3 inches above ground)
Odd:  10 Ring Rows with feet on box
06/15/2019
1.) EMOM 8
2 Deadlift @ 85%
2.) Run 800m
50 Kettlebell Swings 53/35lb
25 Pushups
2 Rounds
*3.) 150 Sledgehammer Hits
-Every time you stop moving, do 15 Tire Jumps before continuing
Whiteboard
Kept moving w/ Alex
Too busy laying on the ground to look at the clock.
Late for class meant solo wod. Rested 1:30 and kinda shadowed Holly.