Ashley Zimdars

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat0 lbs
Deadlift215 lbs
Clean & Jerk0 lbs
Snatch0 lbs
Front Squat0 lbs
Overhead Squat0 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.
07/10/2019
1.) EMOM 10
Odd: 6 DB Overhead Squats (3 in a row per side, you pick weight, try to work up)
Even: 5 Box Jumps 36/30" (Go higher if it's too easy)
2.) 21-15-9
Hang Power Clean and Jerks 45/35lb
Snatch Balance
*3.) 3x3 DSHSPU (deficit strict) 2x45 plates
3x5 DSHSPU 1x45
3x10 SHSPU no deficit
07/11/2019
1.) OR *3.) 
Every 2 min for 5 Rounds
.4 mile Assault Bike, then ME Double Unders
2.) 30-20-10
Kettlebell Swings 70/53lb
-One Arm Overhead KB Carry 100m Door to Door after each round
-Anytime you set the KB down, do 10 KB Deadlift penalty
*3.) 20 min to establish 1RM Deadlift (if you missed it last Saturday)
-Don't repeat a current personal record. Go at least 1lb over!
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