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

04/01/2020
Workout description and our favorite little Italian Restaurateur drops in to say hi and to let you know how to get the greatest Italian Food know to man/woman/child, overall human kind!
1.) 3 rounds
30 Kettlebell Swings
30 Pull-ups
*2.) Overhead Squat 15 total reps @ 80%
Note: keep the sets and rest to a minuimum
*3.) 400m Farmer Carry for time
Note: carry dumbbell/kettle bell/plate, cannot carry it on shoulder or back must carried by hands
*4.) EMOM for 15 minutes 1 Split Jerk @ 80% Clean & Jerk
*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.

Unequipped At Home
1.) 10-8-6-4-2-4-6-8-10
Alt. Pistol Squats (squat to chair)
Jane Fonda Side Crunches (oh, you know)
2. ROMWOD

04/02/2020
100m Sprint
14 Alternating Snatch
7 Burpees over Dumbbell/KB
*2.) 5 rounds
10 DB Hang Power Clean R arm
10 DB Shoulder to Overhead R arm
30’ Overhead Walk R arm 
10 DB Hang Power Clean L arm
10 DB Shoulder to Overhead L arm
30’ Overhead Walk L arm 
*3.) Deadlift 10,000lb as fast as possible
If you have a 50lb Dumbbell that would be 200 total reps (try to split the reps equally between left and right side)
If you have a 135lb Barbell that would be approx 75 total reps
*4.) 30 Muscle Ups 
Note: if you have low rings only do 30 muscle ups from the floor and if you have no rings lay down and get up from the ground as fast as possible using good movement technique
*5.) 5 rounds
15 Supermans
10 Barbell Bent Over Row (10 each arm with db/kb)

Unequipped At Home
1.) 5 Rounds
10 Situps
10 Jump Squats
10 Alt. Jumping Lunges
25 Jumping Jacks
2.) ROMWOD
04/07/2020
1.) Burning Tires
13 minute AMRAP
30 Air Squat
25 Sit-ups
30 Lunge
25 Sit-ups
*2.) With Barbell every 2 minutes for 10 minutes:
9 Push Press
30 second Overhead Hold
With Dumbbell every 3 minutes for 15 minutes
9 Push Press, r arm
30 second Overhead Hold, r arm
9 Push Press, l arm
30 second Overhead Hold, l arm
*3.) Deadlift 12,000 to pounds as fast as possible using barbell, kb, db, sandbag, kid
*4.) 7 minute AMRAP of complex:
2 Tri-pod to Headstand->1 Free Standing Handstand Push-ups 
Note: you don’t need to touch your knees to elbows on the tripod position just get your thighs parallel to the ground
*5.) 5 rounds
10 Bent Over Barbell Row (10 each arm if using db/kb)
15 Supermans

Unequipped At Home
1.) 12 min AMRAP
5 Ninja Roll Ups
10 Overhead Squats with broom
20 Alt. High Knees
2.) ROMWOD
04/08/2020
1.) AVIATOR
7 rounds
10/7 cal Assault Bike
7 Thrusters 95/65lb
Rest 1 minute
2.) Every 3 minutes for 4 rounds 3 Overhead Squat @ 85%
3.) 10-9-8-7-6-5-4-3-2-1
Hand Release Push-ups
30 second Plank hold
Note: 10 pushups 30 sec plank 9 pushups 30 sec plank 8 pushups….this is going to hurt a little
4.) 800m Dumbbell/Kb/Plate/BB carry as fast as possible
Note: must carry in hands 
5.) 7 minute AMRAP
30 4-count Flutter Kicks
10 Dips (rings, chairs, parallel bars)

Home Workout 
1.) 7 rounds
100' Shuttle Run (25')
10 Alternating DB/KB/Small Pet/Can of Soup Thruster
No. 3 & 5




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