Jake Plennes

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Benchmarks

Workouts
Fran2:49
Helen:00
Grace:00
Isabel2:20
Jackie:00
Lifts
Back squat345 lbs
Deadlift385 lbs
Clean & Jerk255 lbs
Snatch210 lbs
Front Squat295 lbs
Overhead Squat245 lbs

WODS

12/04/2018
1.) Every 1:30 for 6 Rounds
3 Clean & Jerk (Singles)@ 70% 1RM
2.) 10 Min AMRAP
5 Box Jumps 36/30" (no more than 80% of your max from yesterday) 
3 Push Press 155/105 (from the ground)
1 Strict Muscle Up
*3.) 5 rounds
10 Bent Over Row, Supinated Grip 95/65lb
10 Single Leg Deadlift, (10 each leg) 95/65lb
*4.) 5 Min on the clock:
45 Seconds Intense Row/15 Seconds Light Row
*5.) Overhead Squat
10-8-6-4-2
Add Load Each Round
12/10/2018
1.) Every 45 sec for 12 rounds
1 Clean & Jerk @ 75% 1RM
2.) With a Partner, one works, one rests:
50-40-30-20-10
Wall Ball 20/14lb
Sumo Deadlift High Pull 75/55lb
Assault Bike Cals
-Switch whenever you'd like!
*3.)  tABata
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 
*4.) Max Effort Yolk Carry in 7 minutes 4x45/4x25lb plates
*5.) 22-16-10
Dumbbell Power Clean and Jerk 2x50/2x35lb
Dumbbell Alternating Lunge


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