Grant Soletski

Square gaunt1

Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat370 lbs
Deadlift420 lbs
Clean & Jerk240 lbs
Snatch185 lbs
Front Squat275 lbs
Overhead Squat245 lbs

WODS

02/03/2020
1.) Puma 
11 Minute AMRAP
5 Power Clean 185/135lb
10 Handstand Pushups
35 Double Unders
2.) 4 Front Squat every 2 minutes for 12 minutes @ 65/24
3.) EMOM 10
Odd: 7 Chest to Bar
Even: 7 Ring Dips
4.) Every 3 minutes for 15 minutes Clean Complex from floor 1 Pull to HH + 1 Extension + 1 Clean & Jerk @ 70%
5.) 5 rounds
13 GHD sit-ups 
13 V-ups

02/05/2020
1.) Every 3 minutes for 12 min 3 position Snatch Complex: Snatch from High Hang, Hang & from Floor @ approx 75%
note: drop each rep if needed
2.) SHRED IT
3 rounds
30/24 cal Row
15 Back Squat 225/155lb
note: scale to approx 50% of 1rm 
*3.) 3 Overhead Squat every 2:30 for 5 rounds @  80%
note: highly recommended you use the blocks so you can dump it on the blocks instead of having to deal with re-racking on the j-cups
*4.) Every 2 minutes for 12 minutes 3 Deadlift @ 75%
*5.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds 
2 minute plank 
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds 
1 minute plank
note: don't give in to your mind telling you to quit, hold your position.




02/10/2020
1.) CFGB #2
Nitro
10 rounds
100m shuttle run(10m)
5 Burpees over box 30/24"
5 power snatch 115/85lb
**Choose your extra credit**
*2.) Every 2:30 for 5 rounds 4 Front Squat @ 70%
*3.) Deadlift 20 reps @ 70% in least amount of sets and rest as possible
*4.) 10 min EMOM
Odd: 3 muscle ups 
Even: 10 GHD Sit-ups
*5.) 6 x 3 Hang Snatch @ 75%
6.) 3 rounds
21 GHD Sit-ups 
1:00 Plank




02/11/2020
1.) 10 minute EMOM
Odd: 10 Push Press 115/85lb
Even: 1 Deficit Strict HSPU
Note: you choose plate height/depth
2.) EPS
100 Thrusters 75/55lb
Every time you set the bar down on the ground complete 20 Deadlift 75/55lb
*3.) 5 rounds
20m Yoke Carry 45/25
5 Sandbag over Yoke 150/100lb
*4.) Every 3 minutes 1 Clean -> 1 Hang Clean & Jerk @ 75% for 6 rounds
*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


02/12/2020
1.) Air Pocket
86 Burpees
30/24 cal Assault Bike
2.) EMOM for 20 minutes 1 Snatch @ 70ish %
Note: stick with one weight and practice precision
*3.) Every 2:30 minutes for 5 rounds 5 Overhead Squat @ 60%
*4.) 5 rounds
5 L-sit Pull-ups
30 sec Plank
*5.) Every 2 minutes for 10 minutes 3 Snatch High Pull


02/18/2020
1.) Turn & Burn
14 minute AMRAP 
10/7 cal assault bike 
25 Double Unders
2.) Every 2 minutes for 12 minutes 3 Push Press @ 75%
*3.) 10 minute EMOM 
Odd: 1 minute Sandbag Carry 150/100lb
Even: 10/7 cal Row
Note: pick the sandbag up at the beginning of the minute and drop it at the end of that minute then hussle up to that rower
*4.) Every 1:30 for 12 rounds 1 Clean & Jerk @ 85%
*5.) 3 rounds
15 Hip Extension
13 Reverse Hyper
11 Back Extension 
02/19/2020
1.) Every 1:30 for 12 rounds 1 Snatch @ 85%
note: go through your mental checklist of every cue you've heard for your snatch for the last couple weeks prior to each setup and concentrate on executing as many of them as possible this session
2.) 126
for time: 
7 minutes to complete: 
3 rounds 
21 Power Clean & Jerks 95/65lb 
21 GHD Sit-ups 
all remaining reps after 7 minutes to be completed in form of calories on the rower. example if you finish 2 rounds just before the 7 min cap you will owe 42 cals on the rower. 
*3.) Every 2 minutes for 12 minutes 4 Overhead Squat @ 65%
*4.) 5 rounds
3 Muscle Ups
30 sec. High RIng Hold
Note: high ring hold is just full locked out position on top of mu
*5.) tABatta
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement


02/21/2020
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).


Hansen
5 rounds
30 kettlebell swings, 2 pood
30 Burpees
30 GHD sit ups



Whiteboard
Pretty sure not having WODs posted days in advance (see The Salad Days of Justin) is making me fat(ter).
Hotel WOD
EMOM 15. 6 DB FS/6 push ups - run remaining min. Core. Mobility.
265/ 170-185-190
185 BS / 115-130 snatches
Few misses on snatches. EC with Ashley and free WOD!