Justin Peterson

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Benchmarks

Workouts
Fran1:59
Helen:00
Grace2:00
Isabel:00
Jackie:00
Lifts
Back squat425 lbs
Deadlift435 lbs
Clean & Jerk300 lbs
Snatch245 lbs
Front Squat375 lbs
Overhead Squat285 lbs

WODS

04/01/2019
1.) Every 1:30 for 5 rounds
3 Snatch @ 80%
2.) 30 Rounds
3 Muscle Up
6 Alt. Pistols
9 GHD Situps
*3.) Every 1:30 for 5 rounds
3 Deadlift @ 80%
*4.) 10x3 SUPER SLOW descent deficit HSPU
*5.) 10x3 SUPER SLOW descent Pullups
04/04/2019
1.) With a Partner
12 Rounds
100m Row
10 Dips (MU to high rings if able)
5 Ground to Overhead 155/105lb
-One Partner works, one rests
-Each athlete does 6 rounds total
2.) Partner Death by Box Jumps 30/24"
-Partners switch rounds, one works while the other rests
3.) Partner Quad Smash
04/12/2019
1.) EMOM 6
1 Snatch @ 90%
2.) 15 min AMRAP
10 Cal Assault Bike
10 Alt. Front Rack Lunges 135/95lb
20 Abmat Situps
*3.) EMOM 6
1 Deadlift @ 90%
*4.) Accumulate 500ft of Sandbag Bearhug Carry 150/100lb
-Every time you set it down, do 10 Toes to Bar
-Set cones up at 50ft stretches
04/16/2019
1.) Every 2 min for 5 rounds
5 Overhead Squat @ 50%, 4 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%
2.) 12 min AMRAP
10 Burpee Box Jumps 36/30"
15 Cal Assault Bike
30 Unbroken Double Unders (if you break, do a 5 groiner penalty, then continue)
*3.) Every 2 min for 5 rounds
5 Bench @ 50%, 4 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%
*4.) EMOM 10
1 Strict Muscle Up
5 Back Extensions
04/17/2019
1.) Every 2 min for 5 rounds
5 Clean & Jerk @ 50%, 4 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%
2.) 10 Rounds
15 Kettlebell Swings 53/35lb
1 Legless Rope Climb
*3.) Every 1:30 for 5 rounds
10 Hang Squat Snatch 75/55lb
10 Bar Facing Burpees
*4.) 16-12-8-6-4
Double DB Thruster 50/35lb
-Complete 20m Farmer Carry between sets
-Anytime DB are set down, do 10 Cal Assault Bike
04/22/2019
1.) 20 min to find 1RM Snatch
2.) Accumulate 75/55 Assault Bike Cals
-Every 2 minutes get off the bike and do 10ft HS Walk and 3 Power Snatches @ 50% 1RM Snatch
-On 3,2,1...GO start with the HS Walk and Snatches, not on the bike
*3.) Banded/Plate Hip Stretch
*4.) 5x5 Back Rack Split Jerks @ 50% 1RM OHS
-Focus on catching LOW LOW LOW
Whiteboard
✅ with Michelle B
125# FS no pr
220# FS (3# PR). Failed 225 after holding it half way up for 6.9 seconds.