Michael Green

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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

04/04/2017
1.) Every 2 minutes for 10 minutes 10 Unbroken Zero Pause Back Squat
note: add load each round and concentrate on continued movement through all 10 reps
2.) 126
for time: 
7 minutes to complete: 
3 rounds 
21 Power Clean & Jerks 95/65lb 
21 GHD Sit-ups 
all remaining reps after 7 minutes to be completed in form of calories on the rower. example if you finish 2 rounds just before the 7 min cap you will owe 42 cals on the rower. 
*3.) 5 rounds
5 Hang Clean 
10 Strict Toes to Bar
note: add load each round and hang clean to be unbroken
note: 70% of 1rm if neccesary 
*4.) 7 minute AMRAP
100m Shuttle Run (20m)
20m Handstand Walk
04/05/2017
1.) Every 2 minutes for 10 minutes 10 Push Press, add load each round
note: cycling is the name of the game
2.) Race Car
50-40-30-20-10
Deadlift 115/85lb
Double Unders
*3.) 5 rounds for time
20m Yolk Carry 4x45/4x25
20 WallBalls 25/16lb
note: take yolk outside during 4:15pm and 5:15pm class (during cf kids) and when you are done bring it back inside
*4.) 3 rounds
12 Reverse Hyper
10 Weighted GH Raise

04/07/2017
1.) 20 minutes to complete 5 rounds of:
10 Single Leg Barbell Deadlift (10 each leg)
10 Bent Over Barbell Row
note: add load each round. few pointers on the single leg deadlift: keep your hips square, keep a slight bend in the working leg, until you find your balance touch the plates to the ground and once you have your balance the bottom position will be approx 1" off of the ground causing tension throughout all the reps.
2.) Bad to the Bone
12-9-6
Push Jerk 185/135lb
Bar Muscle Ups
*3.) 3 rounds for time:
7 Muscle Ups
20m Handstand Walk
5 Freestanding Handstand Push-ups
20m Handstand Walk
*4.) 5 minutes ME Back Extensions
note: move with precision as your intent not speed
04/11/2017
1.) 10 minute EMOM 
ODD minutes 3 Deadlift, Heavyish
EVEN minutes 3 Strict Press, Also heavyish
2.) Bets
Run 1 mile
30 Muscle Ups
*3.) Snatch from blocks @ HH 1-1-1-1-1
Note: work up to Heavierish Snatch then repeat 5 times. Rest as needed
*4.) 3 rounds
10 Reverse Hyper
7 Weighted GH Raise, very very not at all Heavyish
4 UB Triple Unders
Note: no bouncing on the bottom of GH Raise and have fun working on those triple unders👊🏼
04/12/2017
1.) Front Squat 10-7-5-4-2-1-1-1-1-1, Every 2 minutes 
Note: work up to heavy. Like PR heavy, be smart early. 
2.) Tired
20 minute AMRAP
5 Tire Flips 
800m (200m)
5 Tire Flips 
50 Pull-ups
5 Tire Flips
100 GHD Sit-ups
Note: use heaviest tire available. 
*3.) Parralette L-sit, accumulate 2 minutes
*4.) 100 Hollow Rocks, every time you break 20 Push-ups

04/14/2017
1.) Every 2 minutes for 5 rounds 10 Unbroken Zero Pause Overhead Squat
note: seriously if you have to pause at any point it's too much. Push yourself but don't get all meathead
2.) JT
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
*3.) 5 x 10 @ Bench Press @ 50% of 1RM
*4.) GHD Annie
50-40-30-20-10
Double Unders
GHD Sit-ups
note: this is a lot of ghd situps so if you are not a regular to ghd situps make sure you talk with a coach prior to starting this one.
04/18/2017
1.) Back Squat 10-8-7-4-4-2-2-2-2-2, every 2 minutes
note: the 2's are the goal. add load each round and use all reps prior to the 2's as warm up. 
2.) Scuffed Knee Annie 
50-40-30-20-10
20m Shuttle Run (5-4-3-2-1)
Double Unders 
Abmat Sit-ups
note: no GHD sit-ups allowed. 
*3.) Bench Press
5 @ 60%
4 @ 65%
3 @ 75% 
ME @ 85%
*4.) for time:
3 rounds
5 Supinated Snatch Grip Bent Over Row 95/65lb
15 Power Snatch 95/65lb
1 minute accumulated Plank on elbows
Note: every time you break the Power Snatch complete 3 supinated snatch grip bent over row prior to restarting reps


04/19/2017
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: class size will dictate if you get to use a rack or not
2.) Amanda
9-7-5
Muscle Up
Snatch 135/95lb
note: full snatch
*3.) 10 minute AMRAP
With partner
10 Cleans 225/155lb, alternating
10 Tire Flips
*4.) 3 rounds
15 Hip Extension
8 GH Raise
20m Handstand Walk
*5.) 50 Alternating Arm Dumbbell Snatch 50/35lb
note: Full Snatch
04/21/2017
1.) Masters Men & Women 55-59 Online Qualifier Workout 1
20 minute cap
For time:
100 dumbbell snatches, 35/20 lb. 
80-calorie row
60 burpees (bar facing)
40 muscle-ups
note: for class purposes rx will be 50/35lb dumbbell
pick one extra credit
*2.) Front Squat 3-3-2-2-1
note: add load each round. spend 10 minutes working up to 70% 1RM for your first set of 3
*3.) Snatch and Run
5 Rounds
1 Snatch
400m Run
note: record all loads
*4.) with the greatest concentration on moving like an angel:
3 rounds
10 Back Extension
10 Hip Extension
10 Reverse Hyper
Whiteboard