Megan Vogel

Square profile

Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat0 lbs
Deadlift lbs
Clean & Jerk0 lbs
Snatch125 lbs
Front Squat145 lbs
Overhead Squat0 lbs

WODS

07/01/2018
1.) T.U.P.
15-12-9-6-3 reps for time of:
135/95-lb. power cleans
Pull-ups
135/95-lb. front squats
Pull-ups
U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. 
2.) 3 rounds
15 Back Extension 
10 Dumbbell Bent Over Row 50/35lb
07/02/2018
1.) Every 90 seconds for 7 rounds complete Clean complex @ approx 65% 
Floor to Low Hang (directly below knees) -> Pause 3 seconds -> Clean & Jerk
2.) Ultra
1000m Row
Then 
3 Rounds 
15 Thrusters 95/65lb
5 Bar Muscle Ups
*3.) 3 Front Squat every 90 seconds for 5 rounds @ approx 80%
*4.) 21-15-9
Hang Power Clean 115/85lb
Assault Bike 
*5.) EMOM for 10 minutes 
3 Muscle Ups
5 Strict Ring Dips 
Note: Scale to 2MU/3SRD
*6.) GHD Sit-up Tabata
8 rounds: 
20 seconds ME GHD Sit-ups
10 seconds rest
note: rest @ parallel 
07/03/2018
1.) Giraffe☠️
50 Air Squat
30 Burpee Box Over (handsies and toesies) 30/24"
40 Air Squat
20 Burpee Box Over
30 Air Squat 
10 Burpee Box Over
2.) Every 2 minutes for 4 rounds 5 Deadlift @ approx 70%
*3.) 5-5-5-5 Push Press @ approx 70%, rest no more than 3 minutes between sets
*4.) 50-30-10😐
Ski Erg, cal
Row, cal
*5.) 5 Free Standing Handstand Push-upπŸ™‚
20' Handstand Walk
4 Free Standing Handstand Push-up 
20' Handstand Walk
3 Free Standing Handstand Push-up 
20' Handstand Walk
2 Free Standing Handstand Push-up 
20' Handstand Walk
1 Free Standing Handstand Push-up 
20' Handstand Walk
*6.) 5 rounds
10 Reverse Hyper
12 Back Extension
30 second Superman Hold

07/05/2018
1.) Firefighter
21-15-9
Cal row
Strict Press 95/65lb
β€”- rest 3:00 β€”-
15-12-9
Cal bike
Front Squat 135/95lb
β€”-rest 2:00 β€”-
9-6-3
Bar facing burpee
DL 185/135lb
*2.) Split Jerk 1-1-1-1-1-1 @ approx 85%
Note: Rest no more than 2 minutes between reps. Use Jerk Blocks
*3.) 12 minute AMRAP 
Seated Sled Pull 200/100lb
20m Sled Push 3x45/2x45
*4.) 7 minutes Power Snatch Ladder
10 @ 135/95lb
8 @ 155/105lb
6 @ 185/135lb
4 @ 205/145lb
2 @ 225/155lb
ME @ 245/165lb
*5.) 50 Chest to Bar Pull-ups 
*6.) 4 rounds
12 Reverse Hyper
12 Single Leg Deadlift 95/65lb
07/08/2018
1.) Every 2 minutes for 6 rounds
At 0:00 1 Front Squat @ approx 85% 
Hold in Front Rack Until 0:30 
Then
1 Front Squat @ approx 85%
Then
Rack bar remainder of 2 minutes
2.) Whitetail 
3 Rounds
30 Alternating Dumbbell Snatch 50/35lb
20 Pull-ups 
10 Medicine Ball GHD Sit-ups 25/16lb
800m Run




07/09/2018
1.) 10 minutes to establish 1RM Thruster
-No Thruster Jerks allowed
-Bar comes from the ground or a rack, athlete's choice
2.) Every 2 minutes for 4
rounds 6 Push Jerk @ approx. 70%
-Try to cycle reps
*3.) 10 minute EMOM 
Odd: 1 Legless Rope Climb
Even: 1 Rope Climb
*4.) Every 90 seconds for
15 rounds 1 Snatch with a 3 second pause @
Low Hang @ approx 80%
*5.) 10 minute AMRAP
7 Sandbag Over Shoulder
150/100lb
100m Sandbag Bear Hug Carry
*6.) 5 rounds
10 Back Extension
10 Wide Grip Strict
Pull-ups
07/16/2018
1.) Fran ☠️☠️☠️
21-15-9
Thruster 95/65lb
Pull-ups
10 Min Cap
2.) 5 Overhead Squat every 3 minutes for 3 rounds @ approx. 80%
*3.) Partner 1000m Sled Push 3x45lb/2x45lb, alternate every 100m
*4.) 40’ Front Rack Carry (rig to rig) 225/155lb
5 Rope Climb
40’ Front Rack Carry 225/155lb
3 Rope Climb
40’ Front Rack Carry
1 Rope climb
*5.) 5 rounds
10 Parallel Ring Rows
10/7 cal Assault Bike
*6.) 7 minutes alternating every 30 seconds
Hollow Rock
Superman

07/17/2018
1.) Deuce Deuce (modified)
For time:
18 Toes to Bar
18 Clean & Jerk 95/65lb
200m Sprint
2.) Split Jerk 1-1-1-1-1-1-1 (PR Attempt)
-Start around 70%, add load each round
-Take no more than 2 min between sets
*3.) 30-20-10
Sumo Deadlift High Pull 135/95lb
Close Grip Bench Press 115/85lb
*4.) 3 Deadlift every 3 minutes for 5 rounds @ approx. 80%
*5.) Tabata Burpee Muscle Up
20 seconds work 10 seconds rest for 8 rounds
*6) 3 rounds
15 Reverse Hyper
15 Weighted Good Mornings 95/65lb
Whiteboard
^155 miss at 157
Bs@205-215 not 85%
95# Snatch
275# BS
Kept it light. Back is getting better everyday. Worked to 155# for power snatch and 245# for BS.
Did Fran before because I missed the other day. 4:34 first time. Still not great at pull ups πŸ˜…
135# snatch
205# BS. Excuse Rolodex aside, it was a good day.
105# Snatch PR; 145# BS
#4 EC
80# Snatch, 135# BS
Dropped snatch back down to 65 for the rest of the 10 min to work on form
6 mile run.
πŸ’ picked.
105 Sn no PR
200 BS
100# pclean, tie PR
135# BS, Love Meathead Wednesdays!