Mary Stueber

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Benchmarks

Workouts
Fran:00
Helen:00
Grace6:23
Isabel:00
Jackie12:21
Lifts
Back squat237 lbs
Deadlift250 lbs
Clean & Jerk151 lbs
Snatch112 lbs
Front Squat200 lbs
Overhead Squat125 lbs

WODS

08/13/2018
1.) 10 Push Press every 2 minutes for 3 rounds working to a 10RM 
Rest 2 minutes 
Then every 3 minutes for 2 rounds Max Effort Push Press @ 95 & 90% of previously set 10RM
*2.-4.) Complete same structure with Back Squat, Bench Press & Strict Press
Note: We will be completing the Push Press in class to demonstrate exactly how this goes. For the additional movements feel free to modify time domain a little bit but stay within 4 minute rest periods. 
1.) Bending Ears
20 minute AMRAP
25 Air Squats
20 Hand Release Push-ups 
15 Abmat Sit-ups 
10 Handstand Push-ups 
5 Burpee Pull-ups 
*2.) 5 Rounds 
With 50/35lb Dumbbell
5 DB High Pull
3 DB Snatch (Full)
1 Legless Rope Climb
Note: Elbows must be above shoulder for a HP rep. If you fail a Legless climb switch to legs for the remainder. 
*3.) 25 Deadlift @ approx 60%
Note: Complete all reps in as few sets as possible. 
*4.) Max Effort Handstand Walk in 7 minutes, 10’ increments 
*5.) 5 rounds
10 Knees to Chest (strict and slow)
10 Hollow Rock
10 4-count Flutter Kicks 

08/15/2018
1.) Al dente
7 minute AMRAP
3 36/30” Box Jumps
5 🇺🇸Kettlebell Swings 2/1.5 pood
100m Sprint (Door to Door)
3 minute AMRAP 
Muscle Ups
2.) 5 rounds
20 Banded Twists (10R/10L)
10 GHD Sit-ups
10 Tripod to Headstand
*3.) for time
100’ Standing Sled Pull 200/100lb
20 Sandbag Cleans 150/100lb
10 Deficit Handstand Push-ups 3x45/2x45lb Bumpers
*4.) 3 Rounds
21 Power Snatch 75/55lb
15 Pull-ups 
9 cal Row
*5.) 20 Front Squat @ approx 70%
Note: Complete in as few sets as possible 

Weightlifting
*1.) Every 2 minutes for 6 minutes 10 Push Press
Then
Every 3 minutes for 2 rounds Max Effort Push Press
Note: For the first 3 rounds use load within approx 10% of Monday’s final set using only 1 weight for all 3. Final two sets are ME at 95 & 90% of the working load from first 3 sets. 
*2. - 4.) Repeat scheme for Back Squat, Bench Press and Strict Press. You can change the time domains but keep the rest periods under 4 minutes

08/17/2018
1.) 5 Power Clean from High Hang Blocks every 2:30 for 5 rounds working up to a session 5RM
Then continuing every 2:30 complete
7 Power Clean @ 95% 5RM
9 Power Clean @ 90% of 5RM
Note: Drop Bar to blocks after each rep, reset and pull relatively quickly
*2.) 10 Clean Deadlift every 3 minutes for 9 minutes adding load working up to a session 10RM
Then 
Then continuing every 3 minutes 
Max Effort @ 95% of 10RM
Max Effort @ 90% of 10RM
Note: Clean Deadlifts are to be hook gripped with no mixed grip
*3.) 50 reps Single Leg Step-ups 24/20” 35/25lb Dumbbells
Note: Working leg must extend fully before non working leg touches top of box. Doesn’t need to be fast just keep moving
1.) 10 x 200m Row Repeats 
10 rounds
200m Row
Rest 1:00 - 1:30 minutes 
Note: Goal is fastest 200m on the 10th round
*2.) For time:
10 Bar Muscle Ups 
20 Push Press 135/95lb
30 cal Assault Bike
*3.) With a partner 
100m Sandbag Bear Hug Carry 150/100lb
100m Sprint
100m Sled Push 135/95lb
100m Sprint
100m Sandbag Bear Hug Carry 150/100lb
100m Sprint
100m Sled Push 135/95lb
Note: Alternate as you wish on the Carry and Push, both sprint. Door to door
*4.) 30 minute vested Run 
Every 5 minutes complete 25 Air Squats 
*5.) 11 minute AMRAP 
11 GHD Sit Up 
11 Strict Toes to Bar

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