Derek Zehms

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat235 lbs
Deadlift285 lbs
Clean & Jerk0 lbs
Snatch0 lbs
Front Squat0 lbs
Overhead Squat0 lbs

WODS

09/04/2019
1.) Every 2:30 for 5 Rounds
2 Clean & Jerk @ 90% 1RM (does not have to be unbroken, just completed in 2 min)
2.) 8 Rounds
4 Snatch Balance 75/55lb
4 Alt. Overhead Lunges 75/55lb
4 Chest to Bar Pullups
4 Bar Muscle Ups
*3.) Every 2 min for 5 Rounds with Weight Vest
20m Burpee Broad Jump
10 Alt. Step Ups 24/20"
09/19/2019
1.) 8 min Glute/Hamstring smash, 2 min per side, per area
2.) With a Partner
30 min AMRAP
600m Run (1 runs, one rests, split run amounts as desired)
50 Kettlebell Swings 70/53lb (one works, one rests, switch whenever)
40 Front Squats 135/95lb (one works, one rests, switch whenever, take from far side of squat racks)
30 Muscle Ups (one works, one rests, switch whenever)
20m HS Walk Together (10m down and back, cannot begin next run until both athletes complete 20m HS Walk)
*3.) Every 2 min for 6 Rounds
Overhead Squat 5@75%, 4@80%, 3@85%, 2@90%, 1@92.5%, 1@92.5%
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