Jeff Stemper

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Benchmarks

Workouts
Fran3:55
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat385 lbs
Deadlift0 lbs
Clean & Jerk280 lbs
Snatch255 lbs
Front Squat315 lbs
Overhead Squat305 lbs

WODS

05/01/2019
1.) EMOM 12 
Odd: 10 Slow Back Extension
Even: 8 Ring Dips
2.) 15-12-9-6-3
Push Jerk 115/85lb
Hang Squat Snatch 115/85lb
*3.) 4 Rounds
10 Alt. DB Snatch 70/55lb
80ft (20 down and back 2x) KB Farmer Carry 70/53lb
*4.) EMOM 5 w/ 15 sec reset time
10 GHD Situps, then max Assault Bike Cals
-Melt your face off

05/03/2019
1.) 12 min EMOM
Odd: 10 GHD Situps
Even: 10 Alt. Pistol Squats
2.) 8 Rounds
5 Sumo Deadlift High Pull 115/85lb
8 Front Squat 115/85lb
*3.) 3 Rounds
10 Hip Extension
10 Reverse Hyper
*4.) 1 Mile Run With Wallball 25/16lb
05/06/2019
1.) EMOM 7
5 Back Squats @ 60%
2.) 3 Rounds
50 Double Unders
30 Alt. Jumping Lunges
10 Bar Muscle Ups
*3.) EMOM 7
5 Bench Press @ 60%
*4.) 8x5 Ring Dips
*5.) 8x5 Strict Pullups
05/08/2019
1.) With a partner:
4 Rounds
15 Bar Facing Burpees
25 Deadlifts 245/175lb
35 Toes To Bar
-One athlete works at a time, switch whenever
2.) EMOM 8
10 Alt. DB Bicep Curls
-Increase weight each round
*3.) 2x Max effort set strict ring dips
-Then do 20 more ring dips
*4.) Every 1:30 for 5 rounds
40m Farmer Carry with KB 70/53lb
10 KB Swings (with 1 KB)
05/09/2019
1.) EMOM 7
5 Strict Press @ 60%
2.) 10-9-8-7-6-5-4-3-2-1
Front Squat 135/95lb (From the ground)
-20ft HS Walk after each round of Front Squats
*3.) 5-4-3-2-1
Sandbag Clean 150/100lb
-10 Cal Row after each set of SB Cleans
*4.) 3 Rounds
10 Back Extensions
10 GH Raises
05/16/2019
1.) EMOM 8
4 Deadlift @ 65%
2.) 10 Rounds
10ft HS Walk
3 Snatches 155/105lb
*3.) 4 Rounds
4 Tire Flips
15 Tire Jumps
*4.) 3x10 Super Slow Back Extensions
Whiteboard