Laura VanderKelen

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Benchmarks

Workouts
Fran4:51
Helen9:26
Grace2:53
Isabel8:35
Jackie9:40
Lifts
Back squat205 lbs
Deadlift255 lbs
Clean & Jerk160 lbs
Snatch130 lbs
Front Squat185 lbs
Overhead Squat135 lbs

WODS

12/01/2018
1.) Every 30 sec for 10 rounds 
3 Deadlift @ 65%
2.) 8 Rounds
8 Push Press 135/95
8 DB Box Step Ups 50/35lb 20"
*3.) Axle Clean & Jerk 1-1-1-1-1-1-1
note: heavy
*4.) For time
50 Strict Handstand Push-ups
note: 7 minute cap 
*5.) 4 Rounds
Row 25 Cals
10 Burpees Over Rower

12/03/2018
1.) Every 1:30 for 6 Rounds
3 Snatch (singles) @ 70%
2.) 5 Rounds
10 Alternating Pistols
10 Power Clean 115/85
*3.) EMOM 10
Odd=Rope Climb
Even=Legless Rope Climb
*4.) 10 Min to Establish 1RM Box Jump (Use large foam box so you don't die)
*5.) With a Partner
10 Min AMRAP
Athlete A: Bike 10 Cals
10 Synchro T2B
Athlete B: Bike 10 Cals
10 Synchro Pullups
12/04/2018
1.) Every 1:30 for 6 Rounds
3 Clean & Jerk (Singles)@ 70% 1RM
2.) 10 Min AMRAP
5 Box Jumps 36/30" (no more than 80% of your max from yesterday) 
3 Push Press 155/105 (from the ground)
1 Strict Muscle Up
*3.) 5 rounds
10 Bent Over Row, Supinated Grip 95/65lb
10 Single Leg Deadlift, (10 each leg) 95/65lb
*4.) 5 Min on the clock:
45 Seconds Intense Row/15 Seconds Light Row
*5.) Overhead Squat
10-8-6-4-2
Add Load Each Round
12/05/2018
1.) Every 2 min 30 sec for 5 Rounds
5 Bottom 1 Sec Pause Back Squat @ 70% 1RM
2.) 4 Rounds
12 HSPU
24 Kettle Bell Swing 53/35lb
48 Double Unders
*3.) Bench Press
5 @ 60%
4 @ 65%
3 @ 75% 
ME @ 85%
*4.) Max Effort 🍳Carry in 7 minutes 4x45/4x25lb plates
*5.) 7 minute AMRAP
100m Shuttle Run (20m)
20m Handstand Walk
12/07/2018
1.) Every 1:30 for 5 Rounds
5 Deadlift @ 70%
2.) 10-9-8-7-6-5-4-3-2-1
GHD Sit Up
Toes To Bar
Ninja Roll Ups
*3.) 5x5 Front Squat @ 70%
*4.) Reverse Tabata Assualt Bike (10 sec on/20 sec off)
-Record total cals
*5.) 3 Rounds
5 SUPER Slow descent HSPU (Use 2 plate deficit for more challenge)
5 SUPER Slow descent Pullups
12/08/2018
1.) Every 2 min for 5 Rounds
4 Strict Press @ 70%
2.) Accumulate 150/120 Cal Row
-Every minute complete 4 Burpees over rower before continuing
-Scale Burpees to 3,2, or 1 as needed
*3.) 12 min EMOM
Odd=10 Alternating DB Snatch 60/45
Even=8 DB OH Squat (4 each side)
*4.) 5x5 Snatch High Pull @ 85%
*5.) 6x5 Overhead Squat @ 70%
12/10/2018
1.) Every 45 sec for 12 rounds
1 Clean & Jerk @ 75% 1RM
2.) With a Partner, one works, one rests:
50-40-30-20-10
Wall Ball 20/14lb
Sumo Deadlift High Pull 75/55lb
Assault Bike Cals
-Switch whenever you'd like!
*3.)  tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement 
*4.) Max Effort Yolk Carry in 7 minutes 4x45/4x25lb plates
*5.) 22-16-10
Dumbbell Power Clean and Jerk 2x50/2x35lb
Dumbbell Alternating Lunge


12/11/2018
1.) Every 2 min for 5 Rounds
3 Snatch (singles) @ 75%
2.) 30-25-20-15-10-5
Situps
Back Squats 95/65
Double Unders
*3.) With a partner
Ascending ladder of:
Squat Cleans 155/105
Burpees Over Bar
Note: 1 partner does 1 of each, then they switch. Then 2 of each, switch, then 3.
10 min AMRAP
*4.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups 
*5.) Bench Press 3-3-3-3-3, add load each round. Rest as needed
12/12/2018
1.) Every 1:30 for 5 Rounds
3 Strict Press @ 75%
2.) 7 Rounds
5 Deadlift 275/205
10 HSPU
*3.) 5x10 Seated Dumbbell Curls, increase weight each round
*4.) 300 Double Unders - Every time you break, do 10 Air Sqauts
*5.)
100m Shuttle (10m incriments)
10 Ninja Roll Ups (Make them Candlestick for more difficulty)
80m Shuttle
8 NRU
60m Shuttle
6 NRU
40m Shuttle
4 NRU
20m Shuttle
2 NRU
12/13/2018
2 Rounds for time:
20 Cal Row
10 Ring Muscle Ups
3 Front Squats 185/125
2 Hang Power Cleans 185/125
1 Shoulder To Overhead 185/125
20 Cal Row
10 Bar Muscle Ups
3 Front Squats 
2 Hang Power Cleans
1 Shoulder To Overhead
2.) Lacrosse Ball Trap Smash
3.) Glute Smash with Supernova/Lacrosse Ball
4.) OH Position stretch with foam roller and barbell
Whiteboard