Bruce Hoffort

Square 9b9cff2e 9b9d 43fc bf7f da48801d6b9a

Benchmarks

Workouts
Fran7:43
Helen11:47
Grace6:52
Isabel:00
Jackie:00
Lifts
Back squat275 lbs
Deadlift315 lbs
Clean & Jerk185 lbs
Snatch155 lbs
Front Squat220 lbs
Overhead Squat155 lbs

WODS

09/05/2018
1.) Every 3 minutes for 5 rounds 5 Power Snatch @ High Hang from blocks
Note: Use last weeks heaviest 5RM and load bar within 10% of it. 
*2.) 10 Snatch Deadlift every 3 minutes for 3 rounds then drop weight 10% and complete 1 Max Effort Deadlift set
*3.) 3 Rounds 
10 Alternating Pistol Squats with 1.5/1 pood Kettlebell (Held goblit style)
20 Alternating Box Step Ups 24/20”, no load
1.) Twitch
Row 30 cal
21-15-9
Deadlift 225/155lb
Pull-ups 
Row 30 cal
*2.) Snatch Balance 1-1-1-1-1-1
Note: Add load each round and rest no longer than 2 minutes between sets
*3.) 12 minute AMRAP 
30 Wallballs 20/14lb
3 Rope Climbs
*4.) 9-7-5
Clean & Jerk 225/155lb
Muscle Ups 
Note: Clean can be any style
*5.) 5 rounds (N.F.T.)
10 Back Extensions
10 Reverse Hyper
10 Weighted Hip Extension

09/11/2018
1.) Partner 2000m Row, alternate every 200m
note: this is a sprint so make that transitions fast like lightning
2.) Partner Monti
Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006, during combat operations in Gowardesh, Afghanistan. Monti was assigned to the 3rd Squadron, 71st Calvary, 3rd Brigade Combat Team, 10th Mountain Division in Fort Drum, New York. He was awarded the Medal of Honor on Sept. 17, 2009.
Partner "Monti"
5 rounds for time of:
50 step-ups with 45/35-lb. barbell, 20-in. box (alternate every 10 reps)
135/95-lb. cleans, 15 reps (alternate every rep)
50 step-ups with 45/35-lb. barbell, 20-in. box (alternate every 10 reps)
135/95-lb. snatches, 10 reps  (alternate every rep)
note: The cleans and snatch can be done full or power, both male and female will use a 20" box. Athletes will have their own bars on the Step Ups holding on to the bar the entire step up portion. 
*3.) Do as written
A.) 20 minutes to warm up to 5RM Power Jerk 
B.) 20 minutes Assault Bike 
At the top of every minute for 20 seconds complete all out sprint
Note: During the time you’re not sprinting you should pick a watt and try to maintain as this is for max cal 
C.) Two Rounds at 3 minutes 
ME Power Jerk @ 95% of 5RM
ME Power Jerk @ 90% of 5RM
D.) 1 minute ME Assault Bike cals 
*4.) You can do one of these in place of the Power Jerk: Back Squat/Push Press/Bench Press 
*5.) 3 Rounds 
20 Back Extension
10 Bent Over Supinated Grip Barbell Row, heavy but beautiful 




Whiteboard
12:29 - My hands were shaking after...
155# 5RM Squat Jerk
2/20 thrusters (second set) at cap RX
Squat jerk @ 65#
16:24, 125# 5RM