Jeff Stemper

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Benchmarks

Workouts
Fran3:55
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat365 lbs
Deadlift0 lbs
Clean & Jerk265 lbs
Snatch235 lbs
Front Squat315 lbs
Overhead Squat0 lbs

WODS

01/14/2019
1.) 15 min to establish 1RM Strict Press
2.) 30-20-10
Double Unders
Goblet Squats 53/35lb
*3.) Banded Shoulder Mobility
*4.) With empty barbell:
12-9-6
High Hang Power Snatch
Squat Snatch
*5.) With LIGHT DB on shoulders:
3 Rounds
6 Alt. High Knee Side Lunges
6 Alt. DB Box Step Ups 20"
01/15/2019
1.) 20 Min to Establish 1RM Snatch (3 Fail Rule applies to 1RM attempts!)
2.) 5 Rounds
5 Strict Pullups
5 Strict Handstand Push Ups
10 Jump Squats as high as you can
*3.) Partner Quad Smash
*4.) 3x5 Behind the Neck Split Jerk @ 60% 1RM (Do not cycle)
*5.) 10-8-6-4-2
Empty Barbell
High Hang Power Cleans
Squat Cleans
01/16/2019
1.) 20 Min to Establish 1RM Clean & Jerk
2.) For Time:
Row 500m
20 Abmat Situps with medball (pick your weight)
Row 400m
15 Abmat Situps with medball
Row 300m
10 Abmat Situps with medball
Row 200m
5 Abmat Situps with medball
*3.) 3 Rounds, wearing squat band
10 Air Squats
10m Left Side Shuffle
10 Air Squats
10m Right Side Shuffle
*4.) 3x10 Glute Bridges
-Lightly Loaded Barbell 
*5.) 20-14-8
Alt. Jumping Lunges
Groiners
01/21/2019
1.) Felix The Cat
6 Rounds for Time
9 Burpees
9 Box Jumps (24/20")
9 Pull-Ups
9 Thrusters (95/65lb)
9 Toes-to-Bar
With a weight vest (20/14lb)
*2.) 3x10 Single Leg Glute Bridges (10 per side)
*3.) With a Partner
10 min AMRAP
One Partner does full round, then switch:
30 Double Unders
95lb Thrusters with men's bar, regardless of gender (Men do 15 reps/Women do 10)

Whiteboard
First day back from the flu. Didn’t die. 🙌🏼
18:47. Pull ups are stupid.
19:10 @ 75#
Scaled to 10 PU to work on butterflying. That was fun! Otherwise #strugglebus
19:20, 75#
Combo PU and Ring row
21:38, 75lb , banded pullup
14:10 95 # and only 10 pull ups per round
Those were the hardest PUs of my life!😩
8 hours in surgery beforehand holding retractors and large extremities, grip was ☠️
17:26 (10 strict pull-ups instead because hand tear)
21-15-9 bench and row EC, ice bowl WOD
20 something - butterfly work
More butterfly work
Annie #2 with sam
23:38, 85#.
27:37 RX
A lot of time spent on Pullups
For time: 200 cal ass bike, E2MOM 10 BS (85#) 25:33 that was nice 👌🏽
95#, last 2 rounds strict banded Pull-ups b/c hand tear AND pull-ups are the WORST (and I’m a baby)
115#
All the things
@ Workout Anytime: Row/Elliptical/JR/Squats/Situps/GHHE/RDL/S-row/etc ...