Michael Green

Square img 20150815 160510

Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel3:51
Jackie:00
Lifts
Back squat315 lbs
Deadlift405 lbs
Clean & Jerk205 lbs
Snatch155 lbs
Front Squat265 lbs
Overhead Squat155 lbs

WODS

02/06/2018
1.) Every 2 minutes for 5 rounds complete Snatch Complex @ approx 70%
1 Snatch Extension
1 Snatch High Pull
1 Snatch
2.) Roots
27-21-15-9
cal Row
Dumbbell Push Press 50/35lb
GHD Sit-ups
*3.) 3 rounds
20m Dumbbell Farmer Carry 50/35lb
15 Dumbbell Hang Power Cleans 50/35lb
20m Dumbbell Farmer Carry 
15 Burpees Over Dumbbells
*4.) 5 rounds
10 Dumbbell Single Arm Over head Squats (5 each arm) 85/60lb
10 Parallel Ring Rows
*5.) 12 minute AMRAP
20m Sled Push 45/25lb
20/17 cal Assault Bike
*6.) 5 rounds
10 Reverse Hyper
10 Bent Over Dumbbell Row
10 Back Extension
02/07/2018
1.) 2 Front Squat EMOM for 5 minutes @ approx 80%
2 min to add load
then 1 Front Squat EMOM for 5 minutes @ approx 90%
2.) Hell-o
20 minute AMRAP
15 cal Row
rest 30 sec
60 yd Shuttle (5/10/15)
rest 30 sec
15 cal Assault Bike
rest 30 sec
*3.) 5 rounds
10 Power Clean 225/155lb
25 Double Unders
Rest 1:1
*4.) 14 minute AMRAP
20m Overhead Lunge 115/85lb
15 Toes to Bar
10 Box Overs 24/20"
*5.) 5-4-3-2-1
Legless Rope Climb
20m Handstand Walk
note: scale with legless to the 10' mark then use legs remaining 5'
*6.) Suck it up
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.

02/08/2018
1.) Partner Frantasy Land
For time:
21-15-9 reps of:
   95/65lb. thrusters
   Pull-ups
15-12-9 reps of:
   115/85lb. thrusters
   Chest-to-bar pull-ups
12-9-6 reps of:
   135/95lb. thrusters
   Bar muscle-ups
note: partition as you wish
*2.) EMOM for 10 minutes
odd: 5 Push Press 205/145lb
even: 5 Strict Muscle Up
note: scale muscle ups reps not style
*3.) Randy 
75 Power Snatch 75/55lb
Annie
50-40-30-20-10
Double Unders
Sit-ups
*4.) 5 rounds
5 Deadlift starting at approx 65%, adding load each round
15 Bar Facing Burpees
rest 1:1
*5.) 3 rounds
25 Push-ups
25 Kettle Bell Swings 1.5/1 pood
*6.) 15 minute AMRAP
15 Back Extension
10 Wall Facing Squats
10 Ring Dips
*7.) 3 x 15 Reverse Hyper
02/14/2018
1.) Every 2 minutes Push Press 6-5-3-3-1, start @ approx 60% adding load each round
2.) Fool 
21-15-9
cal Row
Deadlift 95/65lb
Hang Power Clean 95/65lb
Strict Press 95/65lb
*3.) for time:
12 minute cap
10 Snatch 135/95lb
15 Box Overs 24/20"
8 Snatch 155/105lb
15 Box Overs 24/20"
6 Snatch 185/125lb
15 Box Overs 24/20"
4 Snatch 205/135lb
15 Box Overs 24/20"
2 Snatch 225/145lb
15 Box Overs 24/20"
Note: power or full Snatch allowed
*4.) Deadlift 3-3-3-3-3 @ approx 80%, rest no more than 2 minutes between sets
*5.) 100 Push Ups
Every time you break complete 20m Handstand Walk, dropping to knees constitutes break holding in some form of plank while you rest is ok 
*6.) EMOM for 10 minutes
Odd: 10 GH Raises
Even: 10 Wide Grip Strict Pull-ups 
Note: wide grip means hands outside of shoulders 
02/15/2018
1.) Juba
9 minute AMRAP
1 Legless Rope Climb
10 Back Squat 155/105lb
25 Double Unders
then 
5 minutes to find 3RM Front Squat
note: no racks allowed, legless rope climb scaled by climbing to 10' mark legless then use legs remainder of way
if time allows pick one extra credit in class
*2.) 5 Overhead Squat EMOM for 5 minutes @ approx 70%
*3.) Every 2 minutes for 10 minutes 10 Touch-n-Go Power Clean starting at approx 50% adding load each round
note: resting only in front rack
*4.) 5 rounds
20m Farmer Carry 100/70lb
10 Free Standing Handstand Push-ups
note: if you have a tendency to fall over randomly keep a wall within reach
*5.) 3 x 3 minute Assault Bike ME cal, rest 1 minute between sets
*6.) 4 rounds
25 Russian Twist
25 4-count Flutter Kicks
25 Hollow Rocks
02/21/2018
1.) Every 90 seconds for 5 rounds:
10 Overhead Squat 115/85lb
10 Toes to Bar 
2.) No Answer
7 minute AMRAP
32 Double Unders
16 Dumbbell Box Step-ups 24/20", 50/35lb
8 Bar Muscle Ups
then no rest
5 minutes to establish 1RM Clean & Jerk
note: for the c&j bar must be locked out overhead prior to time expiring for it to be a counted rep
*3.) 5 rounds
50m Kettle Bell Carry 2/1.5 pood (2 kbs)
10 Handstand Push-ups
*4.) 5 x 500m Row, rest 1:1
*5.) 5-4-3-2-1
Power Clean 225/155lb
Muscle Up
note: power clean is meant to be touch n go so scale weight accordingly
*6.) GHD Sit-up Tabata
8 rounds: 
20 seconds ME GHD Sit-ups
10 seconds rest
note: rest @ parallel 
*7.) Alternating every minute for 12 minutes:
Left Pec Smash
Right Pec Smash
Left Lat Smash
Right Lat Smash
Whiteboard
Aurora workout
Death by thrusters and running followed by deadlifts and bar facing burpees
12:30, DU cap, RX weight
205# BS, DU 81 & 52 @ 3 min cap
185 # BS
Community WOD
BS 215#
10:24. 135#DL
185#BS + Extra stuff
Bs 185 last round 195
18.1 for 7 rounds
Plank for:30 versus DB work (back)
Community wod
Community with the fam
BS 185. 5:36ish behind Buntin. EC stuff
Did some squatting and 8:53
DU attempts for 3 min, 35 DL @ RX weight (didn’t do 50 bc I’m a wimp). 125# BS. Community WOD.
Community WOD
Back squats @ 155#; rowing/plank done in 19:05
7:35, BS 190#
170# BS, mercy @ 155# DL, 5 rounds Row/Plank. It’s worth noting that FATIGUED DU’s are a whole new monster. :)
Squats @ #185
Free WOD w/ MJ then squatting with Grant and Donn @ 225#
7:15, 165# BS
Kept backsquats relatively light today. Free WOD with Ness
165# BS 10:10
Double under speed bump as usual 😅