james macco

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Benchmarks

Workouts
Fran--
Helen--
Grace--
Isabel--
Jackie--
Lifts
Back squat0 lbs
Deadlift0 lbs
Clean & Jerk0 lbs
Snatch0 lbs
Front Squat0 lbs
Overhead Squat0 lbs

WODS

08/03/2018
1.) AG CHIPPER
30 deficit handstand push-ups
40 deadlifts
50-cal. Assault Bike
60 bar-facing burpees
  M 4-in. deficit, 225-lb. deadlift
  F 3-in. deficit, 155-lb. deadlift
* Time cap: 16 minutes
*2.) BICOUPLET 1
21-15-9 reps for time of:
Snatches
Chest-to-bar pull-ups
M 85 lb.   F 55 lb.
Time cap: 6 minutes for BC1
1 minute Transition 
BICOUPLET 2
12-9-6 reps for time of:
Snatches
Bar muscle-ups
M 125 lb.   F 85 lb.
Time cap: 6 minutes for BC2
Bicouplet 1 and Bicouplet 2 will be separately scored events. Athletes will have 6 minutes to complete one bicouplet, then a 1-minute transition before starting the next BC. 
*3.) GHD Annie 
50-40-30-20-10
Double Unders
GHD Sit-ups 





08/09/2018
TILLMAN
7 Rounds For Time
7 Deadlifts (315/205 lb)
200 meter Sprint
15 Pull-Ups
45 seconds Rest

Patrick Daniel Tillman (11/6/76–4/22/04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor.
Founded in 2004, the Pat Tillman Foundation invests in military veterans and their spouses through academic scholarships – building a diverse community of leaders committed to service to others. The scholars chosen show extraordinary academic and leadership potential, a true sense of vocation, and a deep commitment to create positive change through their work in the fields of medicine, law, business, education and the arts.





08/13/2018
1.) 10 Push Press every 2 minutes for 3 rounds working to a 10RM 
Rest 2 minutes 
Then every 3 minutes for 2 rounds Max Effort Push Press @ 95 & 90% of previously set 10RM
*2.-4.) Complete same structure with Back Squat, Bench Press & Strict Press
Note: We will be completing the Push Press in class to demonstrate exactly how this goes. For the additional movements feel free to modify time domain a little bit but stay within 4 minute rest periods. 
1.) Bending Ears
20 minute AMRAP
25 Air Squats
20 Hand Release Push-ups 
15 Abmat Sit-ups 
10 Handstand Push-ups 
5 Burpee Pull-ups 
*2.) 5 Rounds 
With 50/35lb Dumbbell
5 DB High Pull
3 DB Snatch (Full)
1 Legless Rope Climb
Note: Elbows must be above shoulder for a HP rep. If you fail a Legless climb switch to legs for the remainder. 
*3.) 25 Deadlift @ approx 60%
Note: Complete all reps in as few sets as possible. 
*4.) Max Effort Handstand Walk in 7 minutes, 10’ increments 
*5.) 5 rounds
10 Knees to Chest (strict and slow)
10 Hollow Rock
10 4-count Flutter Kicks 

08/14/2018
1.) 5 Power Snatch @ High Hang every 3 minutes to establish 5RM Snatch
Then continuing every 3 minutes
5 Snatch @ HH @ 95% of 10RM 
5 Snatch @ HH @ 90% of 10RM
*2.) Snatch Deadlift 
3 x 10, adding load each round establishing 10RM
2 x 15 @ 95 & 90% of 10RM
*3.) 3 x 10 Bulgarian Split Squats, adding load each round 
Note: 10 on right Leg & 10 on left leg equals 1 set
1.) Enforcer
10 Rounds
10/7 cal Assault Bike
10 alternating Single Arm Hang Dumbbell Clusters 50/35lb
*2.) 21-15-9
Strict Press 75/55lb
Ring Dips
*3.) 10 minutes total time Banded Kettlebell Barbell Overhead Walks
Note: It’s a comfortable walk 
*4.) 5 Rounds
10 Reverse Hyper
10 Weighted Hip Extension 
20 Sledgehammer Swings
08/16/2018
1.) Nancy 
5 Rounds 
400m Run
15 Overhead Squats 95/65lb
*2.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups 
*3.) 3 rounds
15 Back Extension
15 Dumbbell Bent Over Row
15 Reverse Hyper
Whiteboard
All rds between 0:37 & 0:40
Between 35-38)1or2@38)(35 last rd)
Power clean up to 77kg then 2@90kg on 5th. 11AMRAP 11ghd 11strict T2B
33, 33, 33, 34, 34, 34, 34, 34, 35, LR34.5
80Kg HHC= 176# I think the rower took some of my soul ☠️☠️
180 Cleans
34.5 - 38.6 it was all over the place last round 35.6
110# 5 times; 95# 9 times
Fastest row 40.2
56-46sec on row
Cleans ^ to 43kg (unhappy elbow)
5RM ^ 52kg. Last row :48
Didn’t keep track of all round times, but they were about :47-:48
44.6 down to 40.9
75 kg....165#
41.9, 41.9, 40.8, 40.4, 40.2, 39.4, 39.2, 39.1, 38.7, 38.1, 34.6
Power cleans up to 98kg
Up to 37kg
Fastest row 46 seconds
All 44 seconds, last round 42 seconds
Up to 126# cleans...12 strict wide grip pull-ups, Back Extension/Dumbbell Bent Over Row/Reverse Hyper, 50 step ups, deficit HSPUs, GHDs/t2b
45.5 fastest row at the end
Clean up to 48. Then 45 and 40.
9rm @ 155#; row start at 46.0, ended at 36.0
CF Kato
4 x 8 Push Press at 105#. 7 rds - 6 HSPU/ 3 PC @ 155# / 2 BMU. 13:01. Got all bmu except round 6 failed 5 times in a row and then got a double on rd 7. 🤷🏼‍♀️
34.4 - 35.4 (34.5 last round)
Up to 90kg
50.7, 47.5, 46.8, 46.9, 45.8, 45.6, 44.9, 45.2, 44.5, 43.0. 30-45 kg
44,43,43,42,42,42,42,42,41,41
125#x5,115#x9
173# cleans with Karl
Between 37.9 - 39.7 for 9 rds. Last rd at 36.3. Karl beat me by tenths each rd, but he was recording our scores 🤔
6:15.4 (35.2 last rd)
Up to 80kg