Jim Koehler

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Benchmarks

Workouts
Fran5:52
Helen:00
Grace3:31
Isabel5:48
Jackie8:40
Lifts
Back squat335 lbs
Deadlift355 lbs
Clean & Jerk242 lbs
Snatch176 lbs
Front Squat307 lbs
Overhead Squat187 lbs

WODS

07/01/2019
1.) 20 min to establish 1RM Strict Press
-Don't repeat a current personal record. Go at least 1lb over!
2.) Every 2:00 for 4 Rounds with :20 sec rest
Row 400m, then Max Effort Perpendicular Burpee Box Jump Overs 24/20" 
*3.) 4x20 Kipping HSPU
-Rest as needed between sets
*4.) 3 Rounds @ 40% Power Snatch Max
5 Behind the Neck Push Press Snatch Grip
5 Muscle Snatch
5 Power Snatch Balance
07/02/2019
1.) 20 min to establish 1RM Power Snatch
-Don't repeat a current personal record. Go at least 1lb over!
2.) 10-8-6-4-2
Strict Pullups
GHD Situps with Medball 14/10lb
*3.) 15 min Bar Muscle Up practice
*4.) 5x5 Clean Grip Deadlift @ 95% of SQUAT Clean
07/03/2019
1.) 20 min to establish 1RM Power Clean
-Don't repeat a current personal record. Go at least 1lb over!
2.) With a partner, complete as many rounds as possible in 15 minutes of:
30 Double Unders
15 Pull ups
15 Push ups
100-meter run

For the AMRAP, have one partner work while the other rests, switching after a full round is completed.
07/05/2019
1.) 20 min to establish 1RM Back Squat
-Don't repeat a current personal record. Go at least 1lb over!
2.) 5 rounds for time
:30 bar hang
100' farmer carry with 2 dumbbells (you choose weight)
40' HSW
*3.) 3 Rounds
10 Reverse Hyper
10 SLOW Good Mornings 75/55lb
5 Deficit Deadlifts @ 60% (Stand on 45lb plates)
07/08/2019
1.) 6 Rounds
400m Run
15 Burpees
10 Box Jump Overs 24/20"
*2.) 5 x 8 reps each.
Barbell supinated grip lat row
Wide grip strict pull up
Narrow grip chin up
07/09/2019
1.) EMOM 12 OR *4.
Odd min: Freestanding HS Hold Practice
Even min: 4 Sandbag Cleans
(Have half class start on opposite stations)
2.) 5 Rounds
100m Plate Pinch Carry 35/25lb plates
20 Alt. Lunges in place with one plate overhead
*3.) 15 min practice ring muscle ups
*4.) 20 min to establish 1RM Back Squat (if you missed it last Friday)
-Don't repeat a current personal record. Go at least 1lb over!
07/10/2019
1.) EMOM 10
Odd: 6 DB Overhead Squats (3 in a row per side, you pick weight, try to work up)
Even: 5 Box Jumps 36/30" (Go higher if it's too easy)
2.) 21-15-9
Hang Power Clean and Jerks 45/35lb
Snatch Balance
*3.) 3x3 DSHSPU (deficit strict) 2x45 plates
3x5 DSHSPU 1x45
3x10 SHSPU no deficit
07/15/2019
1.) 30 min AMRAP
800m Run
5 Deadlifts 205/145lbs
3 Hang Squat Cleans 205/145lbs
1 Shoulder to Overhead 205/145lbs
5 Box Jump 36/30"
*2.) 3x10 Each:
Strict Pull Up
Strict Ring Dip
GHDSU
07/16/2019
1.) 10 min AMRAP
10 Alt. DB Squat Snatch 50/35lbs
15 Burpees
50 Double Unders
REST 5 min
10 min AMRAP
20 Kettlebell Swings 53/35lb
40ft Overhead Kettlebell Lunge, alt. Legs
*2.) Accumulate 2 min free standing HS Hold
-Every time you come down perform 20 DUBS (scale to the wall for 3 min)
07/17/2019
1.) 10 Rounds
200m Run
5 Back Squats @ 75% 1RM
3 Muscle Ups
1 Legless Rope Climb
*2.) 4x10 Strict HSPU into 10 Kipping HSPU
-Rest as needed between sets
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