Matt Fortier

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat lbs
Deadlift265 lbs
Clean & Jerk155 lbs
Snatch0 lbs
Front Squat150 lbs
Overhead Squat100 lbs

WODS

04/11/2018
1.) Bad Driver
21-15-9
Power Snatch 75/55lb
Chest to Bar Pull-ups 
9-7-5
Snatch 135/95lb
Bar Muscle Ups
If time allows in class pick one extra credit 
*2.) 3 Power Clean + 1 Jerk @ approx 80% from floor with a 3 second pause @ Low Hang every 4 minutes for 12 minutes
*3.) Every 2 minutes for 6 rounds Strict Press 5-3-3-2-1-1
*4.) Back Squat 5-5-5 @ approx 80%, rest 3 minutes between sets
*5.) 7 minute AMRAP 
10' Handstand Walk
1 Freestanding Handstand Push-up 
10' Handstand Walk
2 Freestanding Handstand Push-up 
10' Handstand Walk
3 Freestanding Handstand Push-up 
Adding one rep each successful round
Note: walk Abmat to Abmat attempting to complete walk and complete fshspu while maintaining Handstand 
*6.) 3 rounds 
50' Double Overhead Kettle Bell Lunge 1/0.5 pood
15 Box Overs 30/24" 
Note: arms to be locked out over head, if unable to accomplish with rx weight scale accordingly




04/18/2018
1.) Up the ladder in 7 minutes
Overhead Squat 5 reps of each 
95/65lb, 135/95lb, 155/105lb, 185/135lb, 205/145lb, 225/155lb, Max Effort 245/175lb
note: no racks allowed
2.) Amanda
9-7-5
Muscle Up
Snatch 135/95lb
note: full snatch
*3.) 10 minute AMRAP
With partner
10 Cleans 225/155lb, alternating
5 Synchro Bar Muscle Ups
*4.) 3 rounds
15 Hip Extension
8 GH Raise
20m Handstand Walk
*5.) 50 Alternating Arm Dumbbell Snatch 50/35lb
note: Full Snatch so scale weight accordingly 
*6.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds 
2 minute plank 
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds 
1 minute plank
note: don't give in to your mind telling you to quit, hold your position.
Whiteboard
3rds HSPS, 3:40 RC wkout
Brenton... well 1/2 of it anyways
Strength work at home. Mobility. Enjoyed the weather 😁