Christopher Adam

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Benchmarks

Workouts
Fran4:32
Helen:00
Grace2:08
Isabel4:30
Jackie:00
Lifts
Back squat365 lbs
Deadlift465 lbs
Clean & Jerk270 lbs
Snatch205 lbs
Front Squat305 lbs
Overhead Squat245 lbs

WODS

01/06/2020
1.)  Every 2:30  minutes for 5 rounds 4 Front Squat, add load each round starting @ approx 70%
2.) Sandals 
21-18-15 Toes to Bar 
15-12-9 cal Assault bike 
9-6-3 Strict Press 135/95lb
note: 21-15-9, 18-12-6, 15-9-3
*3.)  5 x 3 Power Clean Blocks @ HH 50%
then 
5 x 1 Power Clean from floor starting @ 50% adding load each round
note: keep rest between all sets at no more than 3 min
*4.) 5 rounds
10 Bench Press
3 Strict Pull-ups->ME Pull-ups, do not come off the bar between the strict and non strict pull-ups 
note: choose weight that can be completed in one set
*5.)  3 rounds
25 GHD Sit-ups
1 min Plank Hold 


01/08/2020
1.) Every 2 minutes for 5 rounds 5 Overhead Squat adding load each round starting @ approx 60%
2.) Rucksack
9-7-5
Deadlift 355/245lb
Box Overs 30/24”
*3.) 5x3 Snatch from Blocks @ HH 55%
Then 
5x1 Snatch, adding load each round with first lift starting at 55%
Note: keep rest around 3 min between sets and goal is quality so keep the weights on the lower side until it feels like an angel lifting that bar above your noggin
*4.) 10-9-8-7-6-5-4-3-2-1 
Muscle Up
Chest to Bar pull-up 
Note: 6 minute cap
then 
15 minutes of Bar Muscle Up practice
note: practice means if you're already decent at the movement keep working on refining it and if you stink at it work on positions of it, ask a coach if you need ideas
*5.) 5 rounds
11 GHD Situps
10 Tri-pod to Headstand



01/09/2020
1.) Every 1:30 do 5 Deadlift @ 50% for 6 rounds
note: set up for each rep of all sets prior to pulling 
2.) Hesco 
100 Double Unders 
80 Alternating Dumbbell Snatch 50/35lb 
60 GHD Sit-ups 
40 cal Assault Bike 
20 Pistols 1.5/1 pood KB
*3.) 5 x 3 Power Clean Blocks @ HH 55%
then
5 x 1 HH Power Clean adding load each round starting @ approx 55%
note: keep rest under 3 minutes between sets
*4.)  Strict Ring Dips
7-6-6
Strict Pull-ups
7-6-6
*5.) 20 minute AMRAP
10 One legged KB Deadlift each leg 32/16lb 
10 Back Extension
10 Hip Extension
10 Supinated Grip Bent Over Row 95/65lb
note: 4- 5 rounds is the goal



01/10/2020
Bradley
10 Rounds 
Sprint 100m
10 Pull-ups
Sprint 100m
10 Burpees
Rest 30 sec


01/16/2020
1.) Shifty
7 minute AMRAP
1 Rope climb
5/10/15m Shuttle
15 Wallballs 20/14lb
2.) Every 2 minutes for 12 minutes 4 Push Jerk, adding load each round starting @ approx 60% of 1RM Clean & Jerk
 *3.) 12 minute AMRAP
10 Parallel RIng Rows
20 Hand release Push-ups
*4.) Death by Muscle Up
1 the first minute 
2 the second 
3 the third and so on until you are unable to complete reps within the minute. 
Note: if you fail a muscle up 2 times your show is over for the day. 
*5.) 5 x 3 Snatch @ Hang 60%
Note: rest appropriately 3 minutes between sets
*6.) 4 x 4 Clean Extension from H approx 60%
Note: elbows should feel free every rep and that bar should be floating a little bit. 
*7.) not for time
25 Weighted Hip Extension
25 Super Slow Back Extension
01/17/2020
Marston
20 min AMRAP
405lb Deadlift, 1 rep
10 Toes to Bar
15 Bar facing Burpees
01/21/2020
1.) 5-4-3-3-2-1 Strict Press
2.) Old Man
5 rounds
12 Stiff Leg Deadlift 115/85lb
9 Hang Clean 115/85lb
6 Split Jerk 115/85lb
Note: 9 minute cap
*3.) 5 x 20 cal Handles only Assault Bike, rest 1:1
*4.) 7 minute AMRAP 
20’ Sandbag Carry 
20’ Yolk:) Walk 45’s/25’s
*5.) 6 x 2 Snatch @ LH 65%
Then 6 x 1 Snatch High Pull adding load each round starting at 65%
*6.) 3 rounds
12 Parallel Ring Rows
7 Slow Wide Grip Strict Pull-ups
4 Heavy Heavy Bent Over Dumbbell Rows
Note: use a box for your heels on the ring rows and it’s two dbs on the db rows, concentrate on not changing your back/hip angle. 
01/22/2020
1.) Refit
10 Bar Muscle Ups
1000m Row
8/800
6/600
4/400
2/200
**Choose 1 extra credit in class if time allows**
*2.) Every 2:30 minutes for 5 rounds 3 Front Squat @ 80%
*3.) EMOM for 10 minutes 
Odd: 7 Chest to Bar
Even: 10’ Single Arm Overhead Dumbbell Lunge R/L , 55/35lb
*4.) 21-15-9
GHD Medball Situps 
Hollow Rocks
*5.) 4 x 3 Snatch Balance @ approx 65%
Note: your feet move in this one
*6.) EMOM for 6 min 1 Clean Extension from low hang -> Power Clean + Jerk @ approx 65%
Note: order of operations: deadlift barbell then reverse down to low hang, pause briefly and pull to extension, then touch n go from floor in to Power Clean, jerk however you wish

Whiteboard
3 rounds + 11 pistols from box. 135 pp, failed 147 for PR
3rds and 6 pistols off box....35# db
PP up to 250#
5 + 2 Double DB Hang Squat Cleans
Push press up to 235lb today.
10 mile run in the ❄️ 1:37
Leaving for Vegas tomorrow, today’s workout looks like a fun hotel wod.👌🏻
3R + 8 Cln&Jk**
**Scld w/: #20 DBs/#20 Narrow sq - box/90! SU. PP -> #75 😃💥 Post: TGU @#18 + KB AMSU.
5 + 3 pistols
PP up to 125#
5 + 8 c&j
Little EC with Jimbo