Andres Mendoza

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat0 lbs
Deadlift0 lbs
Clean & Jerk135 lbs
Snatch65 lbs
Front Squat170 lbs
Overhead Squat0 lbs

WODS

06/17/2019
1.) EMOM 8
1 Power Snatch @ 90%
2.) Accumulate 100 Alt. Dumbbell Lunges 1x50lb/1x35lb
-DB can be held however athlete chooses
-Every minute do 10 Abmat Situps before starting Lunges
*3.) 6X7 Chest to Bar Pullups
*4.) 6x7 Handstand Pushups
06/18/2019
1.) EMOM 8
1 Back Squat @ 90%
2.) 20-15-10-5
Pullups
Strict Handstand Pushups
-After each round run 200m
*3.) EMOM 8
1 Bench Press @ 90%
*4.) 10 ball ups
10 passthroughs
10 lever attempts (modify to a tuck position)
06/19/2019
1.) 20 Rounds with a Partner
25 Double Unders
10 Box Jump Overs 30/24"
5 Shoulder to Overhead 185/125lb
-One athlete does a full round while other rests
-Each athlete does 10 rounds
-40 min cap
*2.) Strict Ring Dips
-Repeat from last week
-Increase 3rd rep by one rep
Ex:
last week 3x6,6,5
this week 3x6,6,6
*3.) Repeat above scheme with Strict Pullups
06/25/2019
1.) Every 2 min for 12 min
Deadlift: 5@70%, 4@75%, 3@80%, 2@85%, 1@90%, 1@90%
2.) 22-16-10-4
Alt. Jumping Lunges
Handstand Pushups
*3.) 12 minutes muscle up drills
*kip swing
*hips to rings on box
*hips to rings
*banded ring pull through
*jumping muscle ups
*turn overs on low or high rings based off ability
06/26/2019
1.) 3 Rounds with a Partner
20 Assault Bike Cals
10 Overhead Squats 135/95lb
20 Assault Bike Cals
20 Front Squats 135/95lb
20 Assault Bike Cals
30 Deadlifts 135/95lb
-One works, one rests
-Switch working athlete as desired
*2.) Strict ring dips
-Repeat from last week
-Increase first rep by 1
Ex:
last week was 3x6,6,6
this week is 3x7,6,6
*3.) Repeat above rep scheme for Strict Pullups
Whiteboard
Accessory work and lots of assault bike
19:59 with Kenzie
DL + FS 95#, OHS 35#
15:15 with Barbi!
Squatted onto a box
17:48 with Trev
Finished past cap with Ann Peters
65# OHS. Half of the WOD. Thanks, Ann, for partnering up!
17:55 with Justin
65#
14:26 Rx with Shannon VP
She’s better at biking than me.
Nancy 16:34
With Sam & Kelly
23:23 with Paula!
HSW work
17:09 with Jimbo!
SHSPU work.
just under 20 with Ashley
Nancy 19:40something
14:19 solo (1/2 reps at 95#)
20:30 with Tom Schmidt
RX, Tom did OHS with empty barbell
15:25 w Ian
14:30 with Mike Heim
Subbed S2OH (OHS) and HPC (FS)