Bradley Boockmeier

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat435 lbs
Deadlift lbs
Clean & Jerk315 lbs
Snatch255 lbs
Front Squat365 lbs
Overhead Squat275 lbs

WODS

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

06/06/2019
1.) EMOM 7
3 Power Snatch @ 80%
2.) 15 min AMRAP
200m Run
20 Burpees
15 GHD Situps
10 Kettlebell Swings 70/53lb
*3.) 3 Rounds
24 Alt. Sledgehammer Hits
14 Tire Jumps
4 Tire Flips
06/07/2019
1.) EMOM 7
3 Deadlift @ 80%
2.) 4 Rounds
20ft HS Walk
15 Back Squats 115/85lb (From Floor)
10 Strict Handstand Pushups
*3.) Tabata hollow/arch
Tabata v-up and pistols
Tabata hs hold and z presses
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
06/12/2019
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
06/13/2019
1.) EMOM 8
2 Back Squat @ 85%
2.) 15 min AMRAP
200m Run
10 Handstand Pushups
10 GHD Situps
*3.) EMOM 8
2 Bench Press @ 85%
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
06/17/2019
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
06/19/2019
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
06/24/2019
1.) Every 2 min for 12 min
Back Squat: 5@70%, 4@75%, 3@80%, 2@85%, 1@90%, 1@90%
2.) 10 Rounds
100m Run w/medball 20/14lb
10 Abmat Situps w/ medball 20/14lb
20 Jump Squats
*3.) 5x8 HSPU
*4.) 5x8 C2BPU
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)